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Training Log Archive: Ralph

In the 1 days ending Dec 23, 2017:

activity # timemileskm+m
  Run1 1:15:00 11.56(6:29) 18.6(4:02)
  Warm up /down1 6:00 0.31(19:19) 0.5(12:00)
  Total1 1:21:00 11.87(6:49) 19.1(4:14)
averages - sleep:8 weight:73.1kg

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Sa

Saturday Dec 23, 2017 #

9 AM

Run 1:15:00 intensity: (36:22 @2) + (20:38 @4) + (18:00 @5) 18.6 km (4:02 / km)
ahr:152 max:186 slept:8.0 weight:73.1kg shoes: Asics Gel 33 E blue (london)

Richmond Park run at athletics threshold and then 3x6min[90] Kenyan Hills.
Ali in attendance and then a good group together with assistance from Ranelagh and friends. Like the horrible person I am, I let Ali pace the whole the session.

Warm up /down 6:00 [2] 0.5 km (12:00 / km)

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