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Training Log Archive: Ralph

In the 7 days ending May 1, 2022:

activity # timemileskm+m
  Run6 3:48:42 24.36(9:23) 39.2(5:50)
  Run(a)7 2:24:13 17.65(8:10) 28.4(5:05)
  O - Night1 47:51 4.6(10:24) 7.4(6:28)12c
  O - Sprint Race4 37:23 7.08(5:17) 11.4(3:17)37 /36c102%
  Warm up /down4 35:00 2.86(12:15) 4.6(7:37)
  Total13 8:13:09 56.54(8:43) 91.0(5:25)37 /48c77%
averages - weight:72.8kg

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MoTuWeThFrSaSu

Sunday May 1, 2022 #

11 AM

O - Sprint Race 13:33 [5] *** 4.2 km (3:14 / km)
ahr:177 max:184 22c weight:72.8kg shoes: SauFl

Norwegian champs SR
Out on 3rd leg on my own. Chased NTNUI and caught up pretty quickly thanks to a short forking. Pressed hard to get up to the guys in front but didn't ever get close enough to be able to run on their backs. Possibly a couple of poor RCs, not quite the true zip on the middle section, good finish. Team bronze

Run 27:47 intensity: (14:58 @1) + (9:58 @2) + (2:51 @3) 5.0 km (5:33 / km)

Warm up /down 10:00 [1] 1.0 km (10:00 / km)

12 PM

Run(a) 13:57 [1] 2.0 km (6:59 / km)
ahr:124 shoes: SauKN6

Saturday Apr 30, 2022 #

10 AM

O - Sprint Race 9:39 [5] *** 2.9 km (3:20 / km)
ahr:175 14c weight:72.8kg shoes: SauKN(fl)

Quali

Run(a) 14:32 [2] 3.2 km (4:32 / km)
ahr:137 max:149 shoes: SauKN(fl)

To start

Warm up /down 5:00 [1] 0.5 km (10:00 / km)

11 AM

Run(a) 10:17 [2] 2.0 km (5:09 / km)
ahr:128 shoes: SauKN(fl)

Down
2 PM

Run(a) 6:08 [1] 1.0 km (6:08 / km)
shoes: SauKN(fl)

down

O - Sprint Race (KO) 7:27 [5] *** 2.3 km (3:14 / km)
ahr:178 spiked:16/shoes: SauFl

KO Semi

Run(a) 12:32 [2] 2.5 km (5:01 / km)

Warm up /down 10:00 [1] 1.7 km (5:53 / km)

4 PM

O - Sprint Race (KO) 6:44 [5] *** 2.0 km (3:22 / km)
ahr:176 spiked:21/shoes: SauFl

Norwegian KO Final - a win
C • Grattis! 2

Run 14:00 [2] 3.0 km (4:40 / km)

Warm up /down 10:00 [1] 1.4 km (7:09 / km)

5 PM

Run(a) 15:02 [2] 2.9 km (5:11 / km)
ahr:134 shoes: SauKN(fl)

Friday Apr 29, 2022 #

3 PM

Run 1:19:09 [2] 12.8 km (6:11 / km)
ahr:129 shoes: SauIT

Thursday Apr 28, 2022 #

6 PM

Run 52:11 [2] 8.9 km (5:52 / km)
ahr:127 shoes: SauIR

Wednesday Apr 27, 2022 #

11 AM

Run 43:16 [2] 7.5 km (5:46 / km)
ahr:127 shoes: SauIT

11 PM

Run 12:19 [1] 2.0 km (6:10 / km)
shoes: SauKN6

O - Night 47:51 [4] *** 7.4 km (6:28 / km)
ahr:165 12c shoes: Nvii TerraTTD(1)

Monday Apr 25, 2022 #

7 AM

Run(a) 33:35 [2] 7.4 km (4:32 / km)
ahr:124 max:140 shoes: SauIR(b1)

ITW
5 PM

Run(a) 38:10 [2] 7.4 km (5:09 / km)
ahr:129 max:142 shoes: SauIR(b1)

HFW

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