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Training Log Archive: Ralph

In the 1 days ending Sep 14:

activity # timemileskm+m
  Run2 50:34 5.97(8:28) 9.6(5:16) 20
  O - Race1 37:41 3.99(9:27) 6.42(5:52) 19424c
  Warm up /down1 23:25 1.06(22:10) 1.7(13:46)
  Total2 1:51:40 11.01(10:08) 17.72(6:18) 21424c

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Sa

Saturday Sep 14 #

9 AM

Run 19:26 intensity: (6:50 @1) + (12:36 @2) 4.11 km (4:44 / km) +20m 4:37 / km
ahr:129 max:145 shoes: S1

Morning jog from the hut, nice along the beach
2 PM

O - Race 37:41 intensity: (11:37 @3) + (26:04 @5) *** 6.42 km (5:52 / km) +194m 5:06 / km
ahr:173 max:187 24c shoes: Nvii F1(3)

Norwegian Middle Distance Champs
Never really felt comfortable, again, a small miss early and then some insecurity. Followed up by a big miss combined with a poor routechoice/execution meant I was caught by eventual winner Eirik Langedal Breivik at the 10th control.
Cruised round the last loop after the arena passage, saving myself and my calf/hamstring for the relay tomorrow

Run 11:46 [2] 2.0 km (5:53 / km)
shoes: S1

Run 19:22 [2] 3.5 km (5:32 / km)
shoes: Nvii F1(3)

Warm up /down 23:25 [1] 1.7 km (13:46 / km)
shoes: Nvii F1(3)

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