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Training Log Archive: Ralph

In the 1 days ending May 21, 2017:

activity # timemileskm+m
  Run1 1:32:10 13.92(6:37) 22.4(4:07)
  Total1 1:32:10 13.92(6:37) 22.4(4:07)
averages - sleep:9.5 weight:70.1kg

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Su

Sunday May 21, 2017 #

Note
slept:9.5 weight:70.1kg

11 AM

Run 1:32:10 intensity: (17:53 @2) + (1:14:17 @3) 22.4 km (4:07 / km)
ahr:156 max:170 shoes: Mizuno Wave S (Blue 2 Bays)

Warm up to Mariadalsvann, then steady effort along the gravel track to Sandermosen Station (luckily no train), the small path by the side of the road, cut through to Ludvikstua, then a bit of road past Hønefoten, small path again to Hammeren, up to the upper gravel path along to Sognsvann, past Riksarkivet and Koll Hytta home. Cloudy, warm, humid. Mostly peaceful (minus sound of Rollerskiers).
Maybe between 3.55 to 4.00 intensity, but undulations varied the pace. Felt good

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