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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run5 3:57:44 27.15(8:45) 43.7(5:26)
  Cycling2 2:00:00
  Gym2 1:30:00
  O - Sprint Training1 31:00 3.91(7:55) 6.3(4:55)16c
  Specific Drills1 20:00 0.62(32:11) 1.0(20:00)
  Warm up /down1 8:00 0.25(32:11) 0.4(20:00)
  Total9 8:26:44 31.94 51.416c
averages - sleep:8 weight:73.2kg
«
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FrSaSuMoTuWeTh

Wednesday Feb 21 #

9 AM

Run 39:52 [2] 8.5 km (4:41 / km)
ahr:137 max:157 slept:8.5 shoes: Mizuno Wave S (Lumo Green)

To work. East side of town, bit lost
5 PM

Run 50:38 [2] 9.6 km (5:16 / km)
ahr:131 max:150 shoes: Mizuno Wave S (Lumo Green)

Slow home from work. Back to ring 3 after my sense of direction failed me

Tuesday Feb 20 #

5 PM

Run 1:19:48 intensity: (43:30 @2) + (36:18 @5) 15.8 km (5:03 / km)
ahr:163 max:187 slept:8.5 weight:73.4kg shoes: Asics Gel-33 Electro

Bislett k reps 8 off 90
Bit sleepy this morning, probably should have bailed on training yesterday. So skipped morning jog, but felt better at work so went for a session anyway.
05,04,00,00,00,00,59,59
Felt good

Specific Drills 20:00 [1] 1.0 km (20:00 / km)
ahr:106 max:152 shoes: Asics Gel-33 Electro

Monday Feb 19 #

10 AM

Cycling 1:00:00 [2]
slept:7.5 weight:73.4kg

Last week tonight, and cats countdown
5 PM

Gym 45:00 [1]

Ankles
3x10x70 back onto box
Calves
Hamstrings
Glutes
Core

Sunday Feb 18 #

8 AM

Run 30:26 [2] 4.7 km (6:29 / km)
ahr:127 max:149 slept:7.0 weight:73.4kg shoes: O-Roc

Fresh snow overnight so I was concentrating on the ground looking for signs that other people had been out and about. One pair of footprints, and then some old ski tracks, and then suddenly "oh those look like elk tracks", look up, arse of a big elk right in front of me.
3 PM

O - Sprint Training 31:00 [4] *** 6.3 km (4:55 / km)
max:175 16c shoes: VJ Bold 2017

Snowy sprint training

Run 37:00 [2] 5.1 km (7:15 / km)
shoes: VJ Bold 2017

Too and from Ekeberg up what might be the steepest hill in Oslo, and probably new destination for power hills

Warm up /down 8:00 [1] 0.4 km (20:00 / km)
shoes: VJ Bold 2017

Saturday Feb 17 #

Note
slept:8.0 weight:72.4kg

Friday Feb 16 #

9 AM

Cycling 1:00:00 [2]
slept:8.25 weight:73.5kg

More snow overnight so resting from dobs for a day
5 PM

Gym 45:00 [1]

Ankles
4x8x80 dead
2x8x40 front technique
Chops X 4 X 10
Calves
Core

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