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Training Log Archive: Ralph

In the 1 days ending Sep 13:

activity # timemileskm+m
  Run2 56:40 7.93(7:09) 12.76(4:26)
  O - Race1 21:11 2.36(8:58) 3.8(5:34)15c
  Warm up /down1 17:18 0.25(1:09:36) 0.4(43:15)
  Total2 1:35:09 10.54(9:02) 16.96(5:37)15c

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Fr

Friday Sep 13 #

9 AM

Run 21:56 [2] 4.76 km (4:36 / km)
shoes: SauKN

Delayed morning jog. Bit tired this morning but once getting out everything felt better
3 PM

Run 28:48 intensity: (12:18 @2) + (16:30 @3) 6.4 km (4:30 / km)
ahr:155 max:163 shoes: S1

Slightly panicked run back to the car to retrieve shoes.
And afterwards slow with Alan and Jon

Run 5:56 [2] 1.6 km (3:42 / km)
shoes: Nvii F1(3)

O - Race 21:11 [5] *** 3.8 km (5:34 / km)
ahr:177 max:182 15c shoes: Nvii F1(3)

NM middle quali. Through in 2nd behind Gaute. Challenging terrain, all the training with Josh in south Stockholm getting some use today.

Warm up /down 17:18 [1] 0.4 km (43:15 / km)
shoes: Nvii F1(3)

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