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Training Log Archive: Ralph

In the 7 days ending Apr 10, 2016:

activity

time

miles

Run

3:51:13

27.96

(8:16)

45.0

(5:08)

O - Training

1:53:05

10.44

(10:50)

16.8

(6:44)

O - Race

1:39:06

12.18

(8:08)

19.6

(5:03)

Terrain Running

1:00:00

4.35

(13:48)

7.0

(8:34)

Warm up /down

43:16

3.11

(13:56)

5.0

(8:39)

O - Sprint Race

15:13

2.61

(5:50)

4.2

(3:37)

Total

9:21:53

60.65

(9:16)

97.6

(5:45)

2:11

0:00

» now

Sunday Apr 10, 2016 #

11 AM

O - Race 1:39:06 [5] 19.6 km (5:03 / km)
shoes: VJ Bold SM 15

Swedish League Long
Probably my best individual forest result in Sweden so far. 7th =, +3.21 to Albin
Good race in general, pushed hard on the first small loop and on the long leg where I managed to catch Olle. We then switched the lead a bit until the butterfly, saw William Lind on my second loop and tried to raise the pace once I was out of it, still together with Olle. We pushed pretty hard, except for maybe the steep river bank thing where we both decided that eating was a good idea. Just coming into the run-through we caught Denys and ran the last loop together with him.
Some time loss on some routechoices and a couple of wobbles into the circle but not much. Maybe could have pushed a fraction more in the middle section.

C • Solid weekend 4

Warm up /down 18:16 [2] 1.6 km (11:25 / km)
shoes: VJ Bold SM 15

1 PM

Run 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Bold SM 15

Post

Saturday Apr 9, 2016 #

Event: Swedish League, #1, sprint (WRE), med Brösarpssprinten / #2, lång (WRE), me

9 AM

Run 10:10 [2] 1.6 km (6:21 / km)
shoes: X-Talon (Alicante)

Morning jog with Jakkan and Eric

12 PM

O - Sprint Race (Swedish league) 15:13 [5] 4.2 km (3:37 / km)
shoes: X-Talon (Alicante)

Swedish League Sprint
Ran ok, took maybe a bit too much time deciding on how to do the long leg, then fluffed the longer leg on the second loop, and then ran around some forest on a routechoice because I thought it looked slow, apparently it wasn't.

Run 18:53 [2] 3.4 km (5:33 / km)
shoes: X-Talon (Alicante)

1 PM

Run 14:36 [2] 2.3 km (6:21 / km)
shoes: X-Talon (Alicante)

Jog with Nic

Friday Apr 8, 2016 #

11 AM

Run 43:50 10.1 km (4:20 / km)
shoes: Mizuno Wave Sayonara 2 White

Round 8:an, got a bit confused coming back through Skatås and ended up running a bit longer.

Thursday Apr 7, 2016 #

11 AM

Run 29:00 [2] 6.0 km (4:50 / km)
shoes: Inov 212 (blue)

Out into the forest

Terrain Running 1:00:00 7.0 km (8:34 / km)
shoes: Inov 212 (blue)

Finding out what the Gothenburg terrain is like, the marshes are wet and the hills are steep.
Elk count: 3
Not as cool as Kangaroos

6 PM

O - Training 42:54 [2] 5.4 km (7:57 / km)
shoes: Icebug (NightHawk)

Very slow orienteering

Wednesday Apr 6, 2016 #

10 AM

O - Training 1:10:11 [4] 11.4 km (6:09 / km)
shoes: Icebug Spirit II

Orienteering on Envättern

Warm up /down 25:00 [2] 3.4 km (7:21 / km)
shoes: Icebug Spirit II

Tuesday Apr 5, 2016 #

7 PM

Run 39:55 [2] 8.0 km (4:59 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Ran with Eric and Erik from Tveta

Monday Apr 4, 2016 #

5 PM

Run 1:02:49 [2] 11.6 km (5:25 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Same country, new city. Gothenburg, otherwise apparently known as "little London" because of how much it rains.

With Raffael and Eric round 8:an and up through some small paths

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