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Training Log Archive: Ralph

In the 7 days ending Jun 12:

activity # timemileskm+m
  Run7 6:45:22 35.79(11:20) 57.6(7:02)
  Run(a)3 2:00:22 17.58(6:51) 28.3(4:15)
  Specific Drills1 25:00 1.3(19:10) 2.1(11:54)
  Warm up /down2 14:51 0.81(18:23) 1.3(11:25)
  O - Sprint Race1 13:08 2.3(5:43) 3.7(3:33)23c
  Total11 9:38:43 57.79(10:01) 93.0(6:13)23c
averages - weight:71.6kg

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MoTuWeThFrSaSu

Sunday Jun 12 #

12 PM

O - Sprint Race 13:08 [5] *** 3.7 km (3:33 / km)
ahr:177 max:187 23c weight:71.3kg shoes: SauKN11t

Sprint in Gjøvik. I think better technically in many ways than before but I still did a poor job on my route choices. Still, was just good enough to be the only British senior man to win a sprint race today...
6 PM

Run 1:35:56 intensity: (1:01:29 @1) + (34:27 @2) 10.8 km (8:53 / km)
ahr:115 max:137 shoes: SauIR(b1)

Oslo sticup marking

Saturday Jun 11 #

9 AM

Run(a) 46:12 intensity: (21:12 @2) + (25:00 @4) 11.4 km (4:03 / km)
ahr:168 max:177 weight:71.8kg shoes: SauKN11t

5x4 Abildsø grass

Warm up /down 8:53 [1] 0.8 km (11:06 / km)
shoes: SauKN11t

1 PM

Run 32:06 [2] 4.8 km (6:41 / km)
ahr:121 max:135 shoes: SauIR(b1)

Jog with Eric and Runa

Friday Jun 10 #

11 AM

Run 1:03:30 [2] 9.5 km (6:41 / km)
ahr:133 max:152 shoes: SauKN11t

Escaping for lunch
6 PM

Run(a) 30:20 [2] 6.6 km (4:36 / km)
ahr:131 max:148 shoes: Sau(white)

To and from the track

Specific Drills 25:00 [1] 2.1 km (11:54 / km)
shoes: Sau(white)

A rare appearance for drills. Very nice though

Thursday Jun 9 #

7 AM

Run 31:53 [2] 5.2 km (6:08 / km)
ahr:133 max:152 weight:71.8kg shoes: Sau(IR-db)

Morning jog
5 PM

Run(a) 43:50 intensity: (28:50 @2) + (15:00 @4) 10.3 km (4:15 / km)
ahr:169 max:177 shoes: SauKN(fl)

Løkka for a test session of 3x4[1]. Felt kind of like threshold and pace seems ok. I was at least running quicker than the other Løkka creatures. Saw some blokes playing Aussie rules

Warm up /down 5:58 [1] 0.5 km (11:56 / km)
shoes: SauKN(fl)

Wednesday Jun 8 #

5 PM

Run 1:29:27 [2] 12.0 km (7:27 / km)
ahr:132 max:162 shoes: AsN LDN

Oslo StiCup adventure

Tuesday Jun 7 #

6 PM

Run 46:59 [2] 7.9 km (5:57 / km)
ahr:131 max:155 shoes: SauIT

Just made it home before the rain, then out for the run in some dampish forest. Feeling alright considering a day in the office

Monday Jun 6 #

1 PM

Run 45:31 [2] 7.4 km (6:09 / km)
ahr:138 max:152 shoes: SauIR

Easy. Warm

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