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Training Log Archive: Ralph

In the 1 days ending Sep 9:

activity # timemileskm+m
  Warm up /down1 40:21 2.86(14:07) 4.6(8:46)
  O - Race1 33:30 3.73(8:59) 6.0(5:35)18c
  Run2 29:32 3.36(8:48) 5.4(5:28)
  Total2 1:43:23 9.94(10:24) 16.0(6:28)18c
averages - sleep:9

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Sa

Saturday Sep 9 #

9 AM

Run 14:34 [2] 3.0 km (4:51 / km)
ahr:133 max:149 slept:9.0

Morning jog
2 PM

O - Race 33:30 [5] *** 6.0 km (5:35 / km)
ahr:178 max:186 18c shoes: VJ Bold 2017

Norwegian Champs Middle. 4th place

Now with write up while waiting for the banquet to start.

Typical Ralph start, slow and unstable on the first 3. Then took a wide choice to 4 which was half bad, but then I executed badly dropping at least 30 seconds. Then started to get going.

Decent section and some very good controls. Caught up to Jon and named to just nip ahead before the arena passage.

Had a bit of a poor last loop, a stop on a control where the green before looked open, then a define mistake with some confusion in the green. Maybe 20 seconds max, but a vital 20 as I ended up just 4 seconds off 3rd place.

Still. Decent. And room and desire for more.

I also managed to fit into an XS GPS vest today. Exciting

Warm up /down 40:21 [2] 4.6 km (8:46 / km)
max:176 shoes: VJ Bold 2017

A good warm up

Run 14:58 [2] 2.4 km (6:14 / km)
shoes: VJ Bold 2017

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