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Training Log Archive: Ralph

In the 7 days ending May 19, 2014:

activity	#	time	miles		km		+m
Gym	2	2:15:00
O - Training	2	2:02:00	11.25	(10:51)	18.1	(6:44)
Run	4	1:56:00	12.22	(9:30)	19.67	(5:54)
Cycling	2	1:45:00
Warm up /down	2	1:00:00	1.55		2.5
Terrain Running	1	47:00	4.78	(9:49)	7.7	(6:06)
O - Sprint Race	2	41:55	6.77	(6:11)	10.9	(3:51)
Total	11	10:26:55	36.58		58.87

2:13

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Monday May 19, 2014 #

9 AM

Gym 1:00:00 [2]

5 PM

Run 15:00 [2] 2.5 km (6:00 / km)

Sunday May 18, 2014 #

11 AM

Run 1:11:00 [3] 12.0 km (5:55 / km)
shoes: Asics Hypers B&G

Easy run with Josh

Saturday May 17, 2014 #

Event: Harvester Trophy

10 AM

O - Training 1:04:00 [3] 8.1 km (7:54 / km)
shoes: X-Talon (Alicante)

Easy training with Josh

Friday May 16, 2014 #

9 AM

Gym 1:15:00 [2]

6 PM

O - Sprint Race 16:43 [5] 3.8 km (4:24 / km)
shoes: X-Talon (Alicante)

Centrum Team Sprint Leg 1

O - Sprint Race 11:17 [5] 3.2 km (3:32 / km)
shoes: X-Talon (Alicante)

Leg 3

Warm up /down 30:00 [2]

Thursday May 15, 2014 #

9 AM

Terrain Running 47:00 [4] 7.7 km (6:06 / km)
shoes: VJ Bold Yellow

7 Marsh Intervals (with hill and car park finish)
4.06-3.52 in time. Around 2.30 recovery.
Tough

Run 20:00 [3] 3.4 km (5:53 / km)
shoes: VJ Bold Yellow

3 PM

Cycling 45:00 [2]

Wednesday May 14, 2014 #

8 AM

Cycling 1:00:00 [2]

7 PM

O - Sprint Race 13:55 [5] 3.9 km (3:34 / km)
shoes: X-Talon (Alicante)

Sped around a quite tricky housing estate. Got behind myself a couple of times and picked some bad routes. However, a good introduction back to sprint orienteering.

Warm up /down 30:00 [2] 2.5 km (12:00 / km)

Tuesday May 13, 2014 #

10 AM

Run 10:00 [3] 1.76 km (5:40 / km)

O - Training intervals (O Intervals) 58:00 [4] 10.0 km (5:48 / km)
shoes: VJ Bold Yellow

O Intervals with Scott and Ivar.
Pace was good, some problems with planning, direction in places, and faff in the circle.
http://sno-kartor.se/show_map.php?user=RaplhStreet...

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