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Training Log: Ralph

In the last 7 days:

activity # timemileskm+m
  Run(a)7 4:54:20 39.02(7:33) 62.8(4:41)
  Run3 2:31:38 19.2(7:54) 30.9(4:54)
  O - Sprint Training2 1:01:02 9.26(6:36) 14.9(4:06)89c
  Total9 8:27:00 67.48(7:31) 108.6(4:40)89c
«
1:41
0:00
TuWeThFrSaSuMo

Sunday May 22 #

10 AM

Run(a) 34:33 [2] 7.2 km (4:48 / km)
ahr:125 max:140 shoes: SauKN(fl)

Run 40:00 [4] 12.5 km (3:12 / km)
ahr:168 max:178 shoes: SauKN(fl)

8x4[1] with Kris on "neutral" ground (Braemar Highland Games Centre)
Grass for me, carbon shoes for Kris. Inside lane for me, threshold speed for Kris.
Paces - 3.11,2.53,3.11,2.57,3.10,2.56,3.06,2.48
Did run the last one harder than the rest

Saturday May 21 #

5 PM

Run(a) 1:18:53 [2] 15.7 km (5:01 / km)
ahr:121 max:140 shoes: SauIR(b1)

With Kris and Ali up from Linn of Dee

Friday May 20 #

8 AM

Run 1:15:38 intensity: (36:02 @1) + (39:36 @2) 11.5 km (6:35 / km)
ahr:124 max:155 shoes: SauIR(b1)

Braemar hill loop - pre wedding

Thursday May 19 #

10 AM

Run(a) 31:50 [2] 7.0 km (4:33 / km)
ahr:127 max:147 shoes: SauIR(b1)

To a park in Dundee
5 PM

Run(a) 17:20 [2] 3.6 km (4:49 / km)
ahr:123 max:140 shoes: SauKN(fl)

To another park in Dundee

O - Sprint Training 33:39 intensity: (59 @1) + (18:07 @3) + (14:33 @4) *** 8.2 km (4:06 / km)
ahr:143 max:165 55c shoes: SauKN(fl)

Picking through the park

Wednesday May 18 #

9 AM

Run(a) 30:03 [2] 5.7 km (5:16 / km)
ahr:123 max:147 shoes: SauIR(b1)

Dundee explore
6 PM

Run(a) 1:11:30 [2] 16.3 km (4:23 / km)
ahr:130 max:139 shoes: SauIR(b1)

Tentsmuir with Jones

Tuesday May 17 #

8 AM

Run(a) 30:11 intensity: (20:11 @2) + (10:00 @4) 7.3 km (4:08 / km)
ahr:157 max:165 shoes: SauIR(b1)

10 T on Old Deer Park
5 PM

O - Sprint Training 27:23 intensity: (4:40 @2) + (22:43 @4) *** 6.7 km (4:05 / km)
ahr:170 max:182 34c shoes: SauKN(fl)

KO Sprint training

Run 36:00 [2] 6.9 km (5:13 / km)
ahr:127 max:147 shoes: SauKN(fl)

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