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Training Log Archive: Ralph

In the 1 days ending Apr 15:

activity # timemileskm+m
  O - Race1 59:52 5.41(11:04) 8.7(6:53)21c
  Run1 31:00 3.42(9:04) 5.5(5:38)
  Warm up /down1 12:00 0.19(1:04:22) 0.3(40:00)
  Total1 1:42:52 9.01(11:25) 14.5(7:06)21c
averages - sleep:9 rhr:40

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Su

Sunday Apr 15 #

11 AM

O - Race 59:52 [4] *** 8.7 km (6:53 / km)
ahr:164 max:177 21c rhr:40 slept:9.0 shoes: VJ Sarva 2017

Norwegian Spring Day 2
Trying to be fast in and out of the controls. Struggling to change the tempo though. Tough day again


Run 31:00 [2] 5.5 km (5:38 / km)
shoes: VJ Sarva 2017

Extended warm up

Warm up /down 12:00 [2] 0.3 km (40:00 / km)

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