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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run6 3:34:44 29.39(7:18) 47.3(4:32)
  Warm up /down2 1:08:28 3.79(18:04) 6.1(11:13)
  O - Sprint Race2 27:00 4.66(5:48) 7.5(3:36)48c
  Total7 5:10:12 37.84(8:12) 60.9(5:06)48c
averages - sleep:8.9 weight:70.3kg
«
1:32
0:00
SuMoTuWeThFrSa

Friday May 26 #

Note
slept:10.5

Thursday May 25 #

Note
slept:8.0 (sick)

11 AM

O - Sprint Race 13:30 [5] *** 3.6 km (3:45 / km)
ahr:175 max:183 23c shoes: Asics Hyperspeed

World Cup Sprint Orienteering
So yesterday evening I suddenly got very very cold and felt very very sick. Cue, fairly terrible night sleep, although I had stopped feeling sick by 4am. Felt predictably terrible but managed to get all the controls and not be too far off the pace

Warm up /down 25:28 [2] 2.5 km (10:11 / km)
shoes: Asics Gel-33 Electro

Only managed a warm up today

Wednesday May 24 #

Note
slept:8.5

8 AM

Run 18:06 [2] 4.0 km (4:32 / km)
ahr:137 max:148 shoes: Asics Gel-33 Electro

BBR gravel road
4 PM

O - Sprint Race 13:30 [5] *** 3.9 km (3:28 / km)
ahr:185 max:192 25c shoes: Inov8 190

World Cup Sprint Relay

Warm up /down 20:00 [2] 2.6 km (7:42 / km)
shoes: Asics Gel-33 Electro

Warm down

Run 16:00 [2] 3.3 km (4:51 / km)
shoes: Asics Gel-33 Electro

Warm up /down 23:00 [2] 1.0 km (23:00 / km)
shoes: Asics Hyperspeed

Pre

Tuesday May 23 #

Note
slept:7.0 weight:70.8kg

The excitement of traveling to Finland
7 AM

Run 21:19 [2] 4.1 km (5:12 / km)
ahr:134 max:145 shoes: Mizuno Wave Sayonara 2 White

BBR
7 PM

Run 23:55 [2] 5.2 km (4:36 / km)
ahr:124 max:140 shoes: Asics Gel-33 Electro

Easy gravel road jog with Peter

Monday May 22 #

Note
slept:10.0 weight:70.1kg

5 PM

Run 43:14 [2] 8.3 km (5:13 / km)
ahr:121 max:138 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Alan

Sunday May 21 #

Note
slept:9.5 weight:70.1kg

11 AM

Run 1:32:10 intensity: (17:53 @2) + (1:14:17 @3) 22.4 km (4:07 / km)
ahr:156 max:170 shoes: Mizuno Wave S (Blue 2 Bays)

Warm up to Mariadalsvann, then steady effort along the gravel track to Sandermosen Station (luckily no train), the small path by the side of the road, cut through to Ludvikstua, then a bit of road past H√łnefoten, small path again to Hammeren, up to the upper gravel path along to Sognsvann, past Riksarkivet and Koll Hytta home. Cloudy, warm, humid. Mostly peaceful (minus sound of Rollerskiers).
Maybe between 3.55 to 4.00 intensity, but undulations varied the pace. Felt good

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