Training Log Archive: Ralph

In the 1 days ending Nov 13, 2018:

activity

time

miles

Run

1:42:43

14.23

(7:13)

22.9

(4:29)

Specific Drills

11:30

0.62

(18:30)

1.0

(11:30)

Warm up /down

9:48

0.5

(19:43)

0.8

(12:15)

Total

2:04:01

15.35

(8:05)

24.7

(5:01)

2:04

0:00

8 AM

Run 29:45 [2] 6.4 km (4:39 / km)
shoes: AG2B

Into work

5 PM

Run 1:12:58 16.5 km (4:25 / km)
shoes: AG2B

300x256 in Bislett for 16 laps. A lot easier than expected to get down around the required times, a couple of slow ones but mostly good.

Specific Drills 11:30 [1] 1.0 km (11:30 / km)
shoes: AG2B

Warm up /down 9:48 [2] 0.8 km (12:15 / km)
shoes: AG2B