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Training Log Archive: Ralph

In the 1 days ending Aug 7:

activity # timemileskm+m
  Warm up /down1 55:16 4.97(11:07) 8.0(6:55)
  O - Race1 35:57 4.16(8:38) 6.7(5:22)19c
  Run1 11:11 1.43(7:50) 2.3(4:52)
  Total2 1:42:24 10.56(9:42) 17.0(6:01)19c
averages - sleep:9 rhr:1

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Tu

Tuesday Aug 7 #

8 AM

Run 11:11 [2] 2.3 km (4:52 / km)
ahr:118 max:133 rhr:1 slept:9.0 shoes: Asics Gel-33 E (Blue)

My "worst" ever HR reading this morning. Great start to the day
4 PM

Warm up /down 35:16 [2] 4.0 km (8:49 / km)

O - Race 35:57 [5] *** 6.7 km (5:22 / km)
19c shoes: VJ Bold 2018

WOC Middle - 13th

"A positive surprise"

I know that I am usually slow and unstable to the first control, so when I saw it I actually thought "great, a straightforward leg that I can't lose much time on". Woops, parallel error, maybe a minute gone.

This obviously played on my mind, and I wasn't sure of the start interval (because I am an idiot), so I knew that Gernot was probably coming. I was ok through the next couple, but got no action from the cameras (as expected) but could see them getting ready for someone behind me, and then going into 6 I heard someone (Gernot). So a bit of a "get on with this", too myself and tried to run hard and aggressively on the long leg.

Got in with a bit of faff, and then a small struggle on the next one, before running quite well on the next section. Crossed the bridge, did the flat area without any big issues.

Suddenly I was in the arena with not much to run, made some simple decisions and worked hard. Into the finish to a surprising 2nd place.

Angry/happy afterwards, how on earth can I possibly be 2nd after that race?? I was badly focussed during it, I made a mess of 1 control, I faffed about through various bits of green.

I will reflect more on this after WOC is over, but great to know that my base speed on this day was mixing it near the top. So. Taking steps.

Warm up /down 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Bold 2018

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