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Training Log Archive: Ralph

In the 7 days ending May 29:

activity # timemileskm+m
  Run(a)9 3:38:05 27.9(7:49) 44.9(4:51)
  Warm up /down3 1:25:00 5.59(15:12) 9.0(9:27)
  Run2 1:02:58 7.27(8:40) 11.7(5:23)
  O - Sprint Race3 33:43 5.59(6:02) 9.0(3:45)57c
  O - Sprint Training1 32:01 3.6(8:53) 5.8(5:31)
  Total14 7:11:47 49.96(8:39) 80.4(5:22)57c
averages - weight:74kg

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MoTuWeThFrSaSu

Sunday May 29 #

Note

Not 100% today so bailed on the sprint relay. Unsure if it is something or from doing the full KO

Saturday May 28 #

6 AM

Run(a) 12:19 [1] 2.2 km (5:36 / km)
ahr:122 max:148 shoes: SauKN(fl)

Morning jog. Unplanned but was awake
8 AM

O - Sprint Race 9:23 [5] *** 2.5 km (3:45 / km)
17c

Qualification
I do seem to run well in sprint qualifications when they matter and very happy to have that be true today. Maybe fluked a routechoice early on that was good, the other way felt bad. Then got a couple wrong in the middle to balance it out. I had worked out that this point that I had a decent lead on the guys I started with so that gave me confidence but I still ran hard on the last simple section. Home in 3rd +8 to Regborn and a 21s window

Warm up /down 40:00 [1] 4.0 km (10:00 / km)

9 AM

Run(a) 13:15 [2] 2.7 km (4:54 / km)
shoes: SauKN6

Ran home from the Q. Bit of a delay with bags but otherwise as planned
2 PM

Warm up /down 35:00 [1] 4.0 km (8:45 / km)

Quarters with Tim at the start

O - Sprint Race 7:20 [5] *** 2.0 km (3:40 / km)
14c

QF
Avoided a bad draw but with a lot of unknown people about. RC in the forest to start and got my own, small wobble, but ran hard and had the lead. Ran hard but good control for the next few short ones. Pushed hard again on the long leg and then we had a decent gap and was able to ease off a bit into the finish

Friday May 27 #

8 AM

Run(a) 36:09 [2] 7.7 km (4:42 / km)
ahr:131 max:142 shoes: SauKN(fl)

Cruise with the boys
6 PM

Run(a) 30:05 [2] 6.7 km (4:29 / km)
ahr:132 max:151 shoes: SauKN(fl)

Second jog

Thursday May 26 #

7 AM

Run(a) 21:54 [2] 4.6 km (4:46 / km)
ahr:130 max:142 shoes: SauKN(fl)

Morning jog
10 AM

Run(a) 20:25 intensity: (9:37 @1) + (10:48 @2) 4.0 km (5:06 / km)
shoes: SauKN(fl)

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

11 AM

O - Sprint Race 17:00 [5] *** 4.5 km (3:47 / km)
26c

World Cup BorĂ¥s individual sprint
Pretty garbage. A nice 25s+ mistake combined with some poor routechoices led to being rather a long way down in time and results. Physically felt good though
5 PM

Run 30:02 [2] 5.7 km (5:16 / km)
ahr:123 max:143 shoes: SauKN(fl)

Rage jog with Kris

Wednesday May 25 #

8 AM

Run(a) 37:05 [2] 6.8 km (5:27 / km)
ahr:121 max:143 shoes: SauKN(fl)

With Kris
4 PM

O - Sprint Training 32:01 [2] 5.8 km (5:31 / km)
ahr:135 max:155 shoes: SauKN(fl)

Model

Run(a) 6:45 [1] 1.3 km (5:12 / km)
ahr:113 max:129 shoes: SauKN(fl)

Tuesday May 24 #

11 AM

Run 32:56 [2] 6.0 km (5:29 / km)
ahr:125 max:141 weight:74kg shoes: SauIT

Monday May 23 #

7 AM

Run(a) 40:08 [2] 8.9 km (4:31 / km)
ahr:128 max:145 shoes: SauIR(b1)

Out with Kris

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