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Training Log Archive: Ralph

In the 7 days ending May 13, 2017:

activity

time

miles

Run

4:45:41

33.31

(8:35)

53.6

(5:20)

O - Training

2:30:16

13.55

(11:06)

21.8

(6:54)

76c

Warm up /down

58:45

3.42

(17:11)

5.5

(10:41)

O - Race

35:33

4.29

(8:17)

6.9

(5:09)

19c

O - Sprint Race

14:52

2.67

(5:34)

4.3

(3:27)

24c

Total

9:05:07

57.23

(9:32)

92.1

(5:55)

119c

averages - sleep:8.1 weight:70.5kg

2:05

0:00

» now

Saturday May 13, 2017 #

Note
slept:6.0

12 PM

O - Race 35:33 [5] *** 6.9 km (5:09 / km)
ahr:180 max:186 19c shoes: Icebug Spirit

Estonia #6 - Middle Test

Run 20:16 [2] 3.3 km (6:08 / km)
shoes: Icebug Spirit

Warm down

Run 16:00 [2] 3.1 km (5:10 / km)
shoes: Icebug Spirit

Warm up, I think probably not enough again.

Warm up /down 14:00 [2] 0.8 km (17:30 / km)

Men 2 - Splits

Friday May 12, 2017 #

Event: WOC 2017 test races

Note
slept:10.0

11 AM

O - Training 30:25 [3] *** 4.4 km (6:55 / km)
ahr:150 max:165 19c shoes: Inov8 225

Estonia #4 Kirukikula
Emil shadowing

Run 10:20 [2] 2.0 km (5:10 / km)
shoes: Inov8 225

6 PM

Warm up /down 44:45 [2] 4.7 km (9:31 / km)
ahr:115 max:164 shoes: AG1B

Warm up
Maybe 15 running, 5 drills, 15 start box/call up faff (incl. strides), 12 minutes actual faff. Maybe should have done more/higher intensity closer to the start?

7 PM

O - Sprint Race 14:52 [5] *** 4.3 km (3:27 / km)
ahr:180 max:189 24c shoes: Asics Hyperspeed

Estonia #5 - Sprint Test Race
Pretty ok, a bit more wobbly than expected and a bit slower at the start (which actually probably turned out alright as it was a fraction longer than expected).

Run 20:46 [2] 3.6 km (5:46 / km)
ahr:119 max:134 shoes: AG1B

Post race

Men - Splits

Thursday May 11, 2017 #

11 AM

O - Training 15:33 [4] *** 2.7 km (5:46 / km)
ahr:175 max:180 14c shoes: Icebug Spirit

Estonia #2 - Päidlapalu N

Run 29:00 [2] 4.9 km (5:55 / km)
shoes: Icebug Spirit

5 PM

O - Training 57:43 [2] *** 8.7 km (6:38 / km)
ahr:133 max:149 23c shoes: Icebug Spirit

Estonia #3 Lajavangu

Wednesday May 10, 2017 #

Note
slept:6.0

5 PM

O - Training 46:35 [2] 6.0 km (7:46 / km)
ahr:114 max:146 20c shoes: Icebug Spirit

Estonia #1. K. Forest.
Easy map learn

Tuesday May 9, 2017 #

Note
slept:10.0 weight:71kg (rest day)

Monday May 8, 2017 #

Note
weight:70.2kg

6 PM

Run 1:03:58 [2] 11.3 km (5:40 / km)
ahr:110 max:147 shoes: Mizuno Wave S (Lumo Green)

Very easy with Cherry and Mikael

Sunday May 7, 2017 #

Note
slept:8.75 weight:70.2kg

10 AM

Run 1:44:26 [2] 20.6 km (5:04 / km)
ahr:130 max:152 shoes: Mizuno Wave S (Blue 2 Bays)

Easy with Karl

5 PM

Run 20:55 [2] 4.8 km (4:21 / km)
ahr:133 max:150 shoes: AG1B

To the end of the koloni

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