Training Log Archive: Ralph

In the 1 days ending Dec 4, 2018:

activity

time

miles

O - Night

1:15:30

5.22

(14:28)

8.4

(8:59)

19c

Run

27:10

2.98

(9:07)

4.8

(5:40)

Warm up /down

9:00

0.12

(1:12:25)

0.2

(45:00)

Total

1:51:40

8.33

(13:25)

13.4

(8:20)

19c

1:51

0:00

6 PM

O - Night 1:15:30 *** 8.4 km (8:59 / km)
ahr:160 max:172 19c shoes: VJ intgr

Night O forked intervals.
Took a while to get into it but then all was fantastic as usual

Run 27:10 [2] 4.8 km (5:40 / km)
shoes: VJ intgr

Warm up /down 9:00 [1] 0.2 km (45:00 / km)
shoes: VJ intgr