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Training Log Archive: Ralph

In the 1 days ending May 19:

activity # timemileskm+m
  Run1 1:00:19 7.89(7:39) 12.7(4:45)
  Gym1 35:00
  Total2 1:35:19 7.89 12.7
averages - sleep:9.5 weight:70.5kg

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Fr

Friday May 19 #

Note
slept:9.5 weight:70.5kg

10 AM

Gym 35:00 [1]

Ankles
Prison squats
3x6x20 SL calves
3x3x40 SLRDL
3x5x90 hips
5 PM

Run 1:00:19 intensity: (54:40 @2) + (5:39 @3) 12.7 km (4:45 / km)
ahr:127 max:145 shoes: Mizuno Wave Sayonara 2 White

Easy. Sunny and warm. Vest and shorts.

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