Training Log Archive: Ralph

In the 1 days ending Aug 11, 2017:

activity

time

miles

O - Training

1:27:22

7.83

(11:10)

12.6

(6:56)

15c

Run

41:12

4.23

(9:45)

6.8

(6:04)

Warm up /down

21:00

1.06

(19:53)

1.7

(12:21)

Total

2:29:34

13.11

(11:24)

21.1

(7:05)

15c

averages - sleep:8.5

2:29

0:00

Note
slept:8.5

10 AM

O - Training 1:27:22 *** 12.6 km (6:56 / km)
15c shoes: Icebug Spirit

3 long O intervals, individual start
Hot and heavy terrain, some good sections both running and navigation wise.

Run 10:00 [2] 1.5 km (6:40 / km)
shoes: Icebug Spirit

Warm up /down 21:00 [2] 1.7 km (12:21 / km)
shoes: Icebug Spirit

5 PM

Run 31:12 [2] 5.3 km (5:53 / km)
ahr:122 max:142 shoes: Icebug (NightHawk)

Jog jog jog