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Training Log Archive: Ralph

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Run7 5:37:37 37.13(9:06) 59.75(5:39)
  O - Race1 2:49:15 18.33(9:14) 29.5(5:44)
  O - Night1 39:22 3.48(11:19) 5.6(7:02)
  Warm up /down1 2:00 0.12(16:06) 0.2(10:00)
  Total8 9:08:14 59.06(9:17) 95.05(5:46)

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

1 PM

Run 31:30 [2] 5.3 km (5:57 / km)
ahr:123 max:142 shoes: Asics Gel-33 Electro

Slow jog. Body sore but I think undamaged

Saturday Oct 22, 2016 #

11 AM

O - Race 2:49:15 [5] 29.5 km (5:44 / km)
shoes: VJ Bold SM 15

Blodslitet
Well this was tough.
3 loops to start with, bit stressful to the first control, but ended up at my control with the leading group there, clean through the first section, then was on my own for the next section back to the arena but got through ok.
2nd loop was shorter and I managed to catch up a group going through the first section and then chased some people through the section back to the arena
3rd loop spent the first loop in a group and then was on my own for the final section which I worked hard on and went ok.
Out on the final common section I was just a little of the back of the group, ran hard and got onto the back of the group.
This group gradually slimmed down to 6,
I fell off the back at 42, hitting the wall pretty hard, should have eaten more on the long loop. Luckily the group had pulled out quite a big gap so I didn't lose any positions.
10th place

Friday Oct 21, 2016 #

4 PM

Run 1:05:55 [2] 11.9 km (5:32 / km)
ahr:134 max:153 shoes: Mizuno Wave S 2 (Blue Green)

Easy run

Thursday Oct 20, 2016 #

8 AM

Run 20:44 [2] 3.8 km (5:27 / km)
ahr:130 max:154 shoes: Mizuno Wave Sayonara 2 (M1)

6 PM

Run 1:05:12 [2] 11.7 km (5:34 / km)
ahr:119 max:143 shoes: Mizuno Wave Sayonara 2 White

Easy run

Wednesday Oct 19, 2016 #

7 PM

O - Night 39:22 [3] 5.6 km (7:02 / km)
ahr:147 max:165 shoes: O-Roc

Veritas Nattorientering

Run 9:45 [2] 1.6 km (6:06 / km)
shoes: O-Roc

Warm up /down 2:00 [2] 0.2 km (10:00 / km)
shoes: O-Roc

Tuesday Oct 18, 2016 #

4 PM

Run 1:21:06 [2] 13.95 km (5:49 / km)
ahr:129 max:153 shoes: Mizuno Wave S (Blue 2 Bays)

Easy up Vettakollen

Monday Oct 17, 2016 #

5 PM

Run 1:03:25 [2] 11.5 km (5:31 / km)
ahr:118 max:138 shoes: Asics Gel-33 Electro

Easy run.

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