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Training Log Archive: Ralph

In the 1 days ending Apr 12:

activity # timemileskm+m
  O - Night1 54:34 6.11(8:56) 9.83(5:33)33c
  Gym1 40:00
  Warm up /down1 20:00 0.75(26:49) 1.2(16:40)
  Run1 20:00 2.11(9:28) 3.4(5:53)
  Total2 2:14:34 8.97 14.4333c
averages - sleep:8.8 rhr:38 weight:73.2kg

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Th

Thursday Apr 12 #

9 AM

Gym 40:00 [1]
rhr:38 slept:8.75 weight:73.2kg

Warm up
5x3x70 back
Cleans 3x 40 45 50
Felt pretty ok - must have been the die hard marathon last night
9 PM

O - Night 54:34 [4] *** 9.83 km (5:33 / km)
ahr:160 max:176 33c shoes: VJ Sarva 2017

Night O
Ended up alone at the front pretty early on and then ran pretty well from then

Run 20:00 [2] 3.4 km (5:53 / km)
shoes: VJ Sarva 2017

Warm up /down 20:00 [2] 1.2 km (16:40 / km)
shoes: VJ Sarva 2017

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