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Training Log Archive: Ralph

In the 1 days ending Sep 10:

activity # timemileskm+m
  O - Race1 44:49 4.72(9:29) 7.6(5:54)20c
  Warm up /down1 35:58 2.42(14:51) 3.9(9:13)
  Run2 19:24 2.05(9:28) 3.3(5:53)
  Total2 1:40:11 9.2(10:54) 14.8(6:46)20c
averages - sleep:8.5

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Su

Sunday Sep 10 #

8 AM

Run 10:02 [2] 1.8 km (5:34 / km)
ahr:120 max:135 slept:8.5

Morning jog
12 PM

O - Race 44:49 [5] *** 7.6 km (5:54 / km)
ahr:174 max:182 20c shoes: VJ Bold 2017

Norwegian Champs Relay, Silver Medal.

Anders and Elias sent me out in second, about 10 seconds down on Halden with Olav. Then just a bit of a minute gap behind me I think. I caught glimpses of Olav on a couple of controls but never got anywhere close to him.

Began to tire just before the arena passage and my orienteering deteriorated. Luckily, just had enough of a safety margin to get into the finish before the chasing teams caught up.

Better mentally than yesterday, minus the last loop I guess.

Warm up /down 35:58 [2] 3.9 km (9:13 / km)
shoes: VJ Bold 2017

Run 9:22 [2] 1.5 km (6:15 / km)
shoes: VJ Bold 2017

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