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Training Log Archive: Ralph

In the 7 days ending Jul 26, 2016:

activity

time

miles

O - Race

2:52:04

18.64

(9:14)

30.0

(5:44)

Run

2:51:26

20.38

(8:25)

32.8

(5:14)

Warm up /down

2:24:16

9.11

(15:50)

14.66

(9:50)

Cycling

1:00:00

O - Training

37:55

3.17

(11:58)

5.1

(7:26)

Specific Drills

34:52

1.06

(33:00)

1.7

(20:31)

O - Sprint Race

13:03

2.11

(6:11)

3.4

(3:50)

Total

10:33:36

54.47

87.66

2:02

0:00

» now

Tuesday Jul 26, 2016 #

7 PM

Warm up /down 38:54 [2] 4.26 km (9:08 / km)
shoes: Inov8 190

O - Sprint Race 13:03 [5] 3.4 km (3:50 / km)
ahr:180 max:186 shoes: Inov8 190

Oringen Sprint Race.
Fantastic atmosphere around the whole course and it was great fun. Pretty good race from me and finished in 7th.

C • Indeed! 1

Run 27:45 [2] 4.0 km (6:56 / km)
shoes: Inov8 190

Monday Jul 25, 2016 #

10 AM

O - Race 1:31:31 [4] 14.8 km (6:11 / km)
ahr:161 max:182 shoes: Inov8 190

Oringen 2. Better technically today and attempted to chill out a bit physically, still tough in the rocky forest and up the steep hills.

Warm up /down 31:12 [2] 2.4 km (13:00 / km)
shoes: Inov8 190

Sunday Jul 24, 2016 #

12 PM

Warm up /down 36:30 [2] 3.9 km (9:22 / km)
shoes: VJ Bold 2016

O - Race 1:20:33 [5] 15.2 km (5:18 / km)
ahr:173 max:183 shoes: VJ Bold 2016

Oringen Stage 1
Warm but dry for the run at least.

Saturday Jul 23, 2016 #

Event: O-Ringen 2016

6 PM

Run 37:47 [2] 6.8 km (5:33 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Easy in Sälen with the gang

Friday Jul 22, 2016 #

12 PM

Run 37:33 [2] 7.7 km (4:53 / km)
ahr:137 shoes: Mizuno Wave Sayonara 2 White

Got stopped by a couple with their phone out. I thought they were going to ask for help with catching Pokemon. Unfortunately they just needed directions.

Specific Drills 34:52 [1] 1.7 km (20:31 / km)
shoes: Mizuno Wave Sayonara 2 White

Drills and plyo (x8) with hill bounds

Thursday Jul 21, 2016 #

12 PM

Run 1:08:21 14.3 km (4:47 / km)
ahr:144 max:190 shoes: Mizuno Wave S 2 (Blue Green)

4 x 1k, 2 x 200m, 8 x 10s power hills
2.54,53,51,51 - 31,31
Off 5 every 5 mins, and easy jog for the 200s

Warm up /down 15:44 [2] 1.3 km (12:06 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Wednesday Jul 20, 2016 #

10 AM

Cycling 1:00:00 [2]

Easy

6 PM

Warm up /down 21:56 [2] 2.8 km (7:50 / km)
shoes: VJ Supra 2015

O - Training 37:55 5.1 km (7:26 / km)
ahr:157 max:171 shoes: VJ Supra 2015

West Coast Orienteering lesson from Johan Runesson

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