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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Ski - Classic4 9:31:56
  Run2 2:37:15 22.06(7:08) 35.5(4:26)
  Gym2 1:00:00
  Cycling1 1:00:00
  Specific Drills2 28:30 1.55(18:21) 2.5(11:24)
  Total9 14:37:41 23.61 38.0
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ThFrSaSuMoTuWe

Tuesday Jan 15 #

5 PM

Run 1:17:46 intensity: (30:43 @2) + (47:03 @4) 17.5 km (4:27 / km)
ahr:170 max:181 shoes: Asics Gel-33 E (Blue)

11x1k

Specific Drills 16:10 [1] 1.5 km (10:47 / km)
shoes: Asics Gel-33 E (Blue)

Monday Jan 14 #

9 AM

Gym 30:00 [1]

Ankles (NR)
Lunges
SB
3x6x60 front
3x8x40 prison
SB hamstring
Calves 20
4 PM

Cycling 1:00:00 [2]

Sunday Jan 13 #

9 AM

Ski - Classic 2:55:03 [2]
ahr:144 max:163

36.2 k

Saturday Jan 12 #

9 AM

Ski - Classic 3:33:10 intensity: (2:33:10 @2) + (1:00:00 @3)
ahr:142 max:165

Budor Skiing - 39k
Should have been a bit longer but we followed the "Do not go where the path may lead, go instead where there is no path and leave a trail" quote, which is a terrible idea when XC skiing.
5 PM

Ski - Classic 1:52:05 [2]
ahr:128 max:151

21k

Friday Jan 11 #

8 AM

Gym 30:00 [1]

Ankles (new rotation)
Med ball
Prison squats
1x70,3x75x8 back
3x8x40 back lunge
SB SL 20 3x5
SB hamstring
SB glute
7 PM

Ski - Classic 1:11:38 [2]
ahr:140 max:161

Getting my ski on.14.5k

Thursday Jan 10 #

5 PM

Run 1:19:29 intensity: (33:56 @2) + (45:33 @4) 18.0 km (4:25 / km)
ahr:177 max:183 shoes: Asics Gel 33 E blue (london)

Bislett 7x3 laps [60]
Probably a bit slower than ideal, but actually for a first intensive session it was probably a very good place to start.

Specific Drills 12:20 [1] 1.0 km (12:20 / km)
shoes: Asics Gel 33 E blue (london)

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