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Training Log Archive: Ralph

In the 7 days ending Sep 28, 2014:

	activity	#	time	miles		km		+m
	Run	5	2:55:49	20.92		33.67		130
	O - Race	3	1:37:20	11.37	(8:34)	18.3	(5:19)
	Warm up /down	4	1:25:00	2.86		4.6
	Gym	1	1:20:00
	O - Training	1	1:01:53	4.97	(12:27)	8.0	(7:44)
	Terrain Running	1	13:00	0.62	(20:55)	1.0	(13:00)
	Total	10	8:33:02	40.74		65.57		130
averages - sleep:9.5 rhr:40

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Sunday Sep 28, 2014 #

Event: SM Stafett

11 AM

Warm up /down 20:00 [2]

O - Race 29:30 [5] 5.7 km (5:11 / km)
(injured) shoes: VJ Bold Yellow

SM Relay
Went out in 6th, together with Fredrik Johansson (Lidingö) and Espen Weltzien (Järla). I followed Fredrik for a bit then he was running straighter than I wanted so I took my own route which I thought was safer. Spotted him again as we got close to the control, I got it and he didn't. At the second control I saw Oskar Sjöberg (Linné) who was also lost and had gone out in the lead.

I decided, that as the race had only just started, to chill out and run a bit within myself, make sure I didn't make any huge mistakes and be sure I was feeling good when the group would catch me.

I missed a little bit on the 5th and 7th. At the 7th Fredrik caught me again so I got on his shoulder. It was then that I twisted my ankle. Turns out I was in 3rd when I got injured and we had 45 second over Oskar and then more to the Gustav pack.

C • gutted mate. sounds like yo... 3

Saturday Sep 27, 2014 #

1 PM

Warm up /down 35:00 [2] 4.6 km (7:37 / km)

O - Race 39:15 [5] 7.2 km (5:27 / km)
ahr:178 max:185 shoes: VJ Bold Yellow

SM Middle Final
13th place +4 to Gustav, +2 to everybody else
Missed in the circle 3 times, and then managed to get lost on the run through, oops. Some good sections though and I think this is the first time in Sweden individually that I have had the speed to get a top result.