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Training Log Archive: Ralph

In the 1 days ending Nov 30:

activity # timemileskm+m
  Run2 1:36:32 12.34(7:49) 19.86(4:52)
  Warm up /down1 8:00 0.5(16:06) 0.8(10:00)
  Total2 1:44:32 12.84(8:08) 20.66(5:04)

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Sa

Saturday Nov 30 #

10 AM

Run 1:07:32 intensity: (25:32 @2) + (42:00 @4) 13.8 km (4:54 / km)
shoes: S1

Snow snow snow, but managed to keep out of it as best I could. First proper cold day for a while

Warm up /down 8:00 [2] 0.8 km (10:00 / km)
shoes: S1

Trying to actually warm up the muscles properly
5 PM

Run 29:00 [2] 6.06 km (4:47 / km)
shoes: AH33 (Black)

Easy ring road

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