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Training Log Archive: Ralph

In the 1 days ending Dec 30, 2017:

activity # timemileskm+m
  Run2 1:36:36 12.61(7:39) 20.3(4:46)
  Total2 1:36:36 12.61(7:39) 20.3(4:46)
averages - sleep:7.3 weight:72.6kg

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Sa

Saturday Dec 30, 2017 #

9 AM

Run 1:14:06 intensity: (42:28 @2) + (16:38 @4) + (15:00 @5) 15.8 km (4:41 / km)
ahr:144 max:181 slept:7.25 weight:72.6kg shoes: Asics Gel 33 E blue (london)

Threshold parkrun time (more wind, so maybe a bit more of a similar effort to last week). Then went off to the Pen Ponds hill, but hill sprints this week instead of Kenyan Hills.
5 PM

Run 22:30 [2] 4.5 km (5:00 / km)
ahr:126 max:142 shoes: S1

Recovery jog

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