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Training Log Archive: Ralph

In the 7 days ending Apr 26, 2015:

activity # timemileskm+m
  Run7 5:44:24 43.99(7:50) 70.8(4:52)
  O - Race2 2:38:24 14.48(10:56) 23.3(6:48)
  Warm up /down2 1:10:00 4.35(16:06) 7.0(10:00)
  O - Training1 1:05:41 5.9(11:08) 9.5(6:55)
  Gym1 1:00:00
  Cycling1 1:00:00
  Total11 12:38:29 68.72 110.6

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MoTuWeThFrSaSu

Sunday Apr 26, 2015 #

11 AM

O - Race 40:24 [5] 6.3 km (6:25 / km)
shoes: VJ Bold 2015

Swedish League #2 Middle Distance

Warm up /down 40:00 [2] 4.0 km (10:00 / km)
shoes: VJ Bold 2015

Saturday Apr 25, 2015 #

8 AM

Run 17:18 [2] 3.0 km (5:46 / km)
shoes: Inov 212 (blue)

Pre breakfast morning jog
1 PM

O - Race 1:58:00 [5] 17.0 km (6:56 / km)
shoes: Inov 212 (blue)

Swedish League #1 - Long Distance
Went out ok, fluffed the first half of the 3rd, ran alright from there to the end except for some problems understanding formline contours and being tired

Warm up /down 30:00 [2] 3.0 km (10:00 / km)
shoes: Inov 212 (blue)

Friday Apr 24, 2015 #

11 AM

Run 32:11 [2] 6.0 km (5:22 / km)
shoes: Cumulus 14

Thursday Apr 23, 2015 #

11 AM

Run 1:35:00 intensity: (1:00:00 @3) + (25:00 @4) + (10:00 @5) 21.0 km (4:31 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Wednesday Apr 22, 2015 #

10 AM

Run 1:23:55 [3] 16.8 km (5:00 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Longer run out south east. Dodgy HR again
6 PM

O - Training 1:05:41 [3] 9.5 km (6:55 / km)
ahr:135 shoes: Inov 212 (blue)

Easy O, focus on plan. Saw 2 massive meese in the forest just standing and watching me.
C • ! 13

Run 6:38 [3] 1.0 km (6:38 / km)
shoes: Inov 212 (blue)

Tuesday Apr 21, 2015 #

10 AM

Run 37:22 [4] 11.0 km (3:24 / km)
ahr:175 shoes: Mizuno Wave Sayonara 2 White

1km T, then 200/200 (36/46) for 10k, windy on the efforts so tough. Had Jules for company which was good.

Run 42:00 [3] 7.0 km (6:00 / km)

8 PM

Run 30:00 [2] 5.0 km (6:00 / km)

Easy run to stretch the legs

Monday Apr 20, 2015 #

9 AM

Cycling 1:00:00 [2]

Back in
6 PM

Gym 1:00:00 [2]

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