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Training Log Archive: Ralph

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Aqua Jogging14 13:25:00
  Run17 11:31:09 89.38(7:44) 143.84(4:48)
  O - Training4 4:38:10 22.74(12:14) 36.6(7:36)
  Cycling3 3:15:00
  Core Stability6 3:00:00
  Terrain Running2 2:38:16 17.06(9:17) 27.46(5:46)
  Warm up /down8 2:19:23 7.83(17:48) 12.6(11:04)
  O - Sprint Training4 1:39:31 10.69(9:19) 17.2(5:47)
  Specific Drills2 1:05:00 0.99 1.6
  SPT5 55:00
  O - Race1 52:36 6.84(7:42) 11.0(4:47)
  O - Sprint Race1 15:28 2.49(6:13) 4.0(3:52)
  Total52 45:34:33 158.02 254.3

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Monday Feb 29, 2016 #

11 AM

Run 31:51 [2] 7.0 km (4:33 / km)
ahr:136 max:157 shoes: Mizuno Enigma 4 Aus

6 PM

Cycling 1:00:00 [2]

Sunday Feb 28, 2016 #

8 AM

O - Sprint Training 8:29 [1] 1.4 km (6:04 / km)

4 PM

Run 1:38:14 [2] 21.2 km (4:38 / km)
ahr:140 max:164 shoes: Mizuno Wave Aus

Chugging along. Warmish and far too many people out enjoying the afternoon.

Friday Feb 26, 2016 #

4 PM

Run 59:30 [2] 11.82 km (5:02 / km)
shoes: Mizuno Enigma 4 Aus

Ran with Brodie

Thursday Feb 25, 2016 #

9 AM

O - Training 1:47:11 [3] 14.2 km (7:33 / km)
shoes: Inov8 200 Aus

Training on Kooyoora

Warm up /down 5:00 [2] 0.9 km (5:33 / km)

6 PM

O - Sprint Training 26:41 intensity: (10:22 @2) + (12:10 @3) + (4:09 @4) 5.3 km (5:02 / km)
shoes: Mizuno Wave Aus

Wednesday Feb 24, 2016 #

8 AM

Run 1:02:19 [2] 11.75 km (5:18 / km)
shoes: Mizuno Wave Aus

Only 37 today so ran under the power lines with Peter. Hilly
5 PM

Aqua Jogging 30:00 [1]

6 PM

Core Stability 30:00 [1]

Reformers

Tuesday Feb 23, 2016 #

7 AM

Terrain Running 1:18:00 intensity: (30:00 @2) + (48:00 @4) 14.0 km (5:34 / km)
shoes: Inov8 200 Aus

Pre breakfast and it being 41 degrees made this session rather unpleasant and difficult

Monday Feb 22, 2016 #

5 PM

Aqua Jogging 1:00:00 [2]

Sunday Feb 21, 2016 #

8 AM

O - Race 52:36 [5] 11.0 km (4:47 / km)
shoes: Inov8 200 Aus

Run 24:59 [2] 4.5 km (5:33 / km)
shoes: Inov8 200 Aus

Warm up /down 17:00 [2] 1.0 km (17:00 / km)

5 PM

Run 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Enigma 4 Aus

Saturday Feb 20, 2016 #

8 AM

Run 16:20 [4] 5.0 km (3:16 / km)
shoes: Mizuno Wave Aus

Bendigo Parkrun

Run 22:30 [2] 4.0 km (5:38 / km)
shoes: Mizuno Wave Aus

Warm up /down 6:15 [2] 0.4 km (15:37 / km)
shoes: Mizuno Wave Aus

7 PM

O - Sprint Race 15:28 [4] 4.0 km (3:52 / km)
shoes: Mizuno Wave Aus

Another race in Australia with SI Air, what a wonderfully forward thinking orienteering country. They even have eventor. And GPS tracking. And live results on display at most races.

Run 24:00 [2] 4.1 km (5:51 / km)
shoes: Mizuno Wave Aus

Friday Feb 19, 2016 #

10 AM

Core Stability 30:00 [2]

Reformers
3 PM

Aqua Jogging 1:30:00 [2]

Thursday Feb 18, 2016 #

11 AM

Aqua Jogging 1:00:00 [1]

6 PM

O - Sprint Training 39:21 intensity: (25:00 @1) + (14:21 @2) 6.5 km (6:03 / km)
shoes: Mizuno Enigma 4 Aus

Wednesday Feb 17, 2016 #

9 AM

Warm up /down 9:08 [2] 1.4 km (6:31 / km)
shoes: Inov8 200 Aus

O - Training 17:00 [4] 1.7 km (10:00 / km)
shoes: Inov8 200 Aus

Steep, hurt my ankle a little bit and walked it in
5 PM

Aqua Jogging 30:00 [1]

Core Stability 30:00 [1]

Reformers

Tuesday Feb 16, 2016 #

11 AM

Run 1:30:51 intensity: (26:51 @2) + (1:04:00 @4) 16.3 km (5:34 / km)
shoes: Inov8 200 Aus

Terrain loops.
Jog out with Peter and Lou, but then had just Skippy and Wally for company on the loops
6.15, 02, 02, 5.54, 47, 41, 40, 39
Not so hot today.
6 PM

Specific Drills 40:00 [1]

Monday Feb 15, 2016 #

11 AM

Aqua Jogging 1:00:00 [1]

Sunday Feb 14, 2016 #

8 AM

Run 1:18:56 [4] 19.7 km (4:00 / km)
shoes: Mizuno Wave Aus

Good long hit out, felt good on the single track, not so lively on the road
10 AM

Run 10:26 [2] 1.6 km (6:31 / km)
shoes: Mizuno Wave Aus

Wd struggle

Saturday Feb 13, 2016 #

9 AM

Run 45:41 [4] 10.8 km (4:14 / km)
shoes: Mizuno Enigma 4 Aus

First stage of the Mountain Raid.
Out from Falls to the summit and down some downhill mtb track, which was awesome, back into Falls

Warm up /down 22:00 [2] 2.5 km (8:48 / km)
shoes: Mizuno Enigma 4 Aus

4 PM

Run 18:54 [5] 4.1 km (4:37 / km)
shoes: Mizuno Enigma 4 Aus

Summit Sprint

Warm up /down 15:00 [2] 1.4 km (10:43 / km)
shoes: Mizuno Enigma 4 Aus

5 PM

Run 10:14 [2] 1.8 km (5:41 / km)
shoes: Mizuno Enigma 4 Aus

Friday Feb 12, 2016 #

9 AM

Core Stability 30:00 [1]

Pilates
3 PM

Aqua Jogging 1:00:00 [1]

Thursday Feb 11, 2016 #

11 AM

Aqua Jogging 1:00:00 [1]

SPT 10:00 [1]

6 PM

O - Sprint Training 25:00 [1] 4.0 km (6:15 / km)

Wednesday Feb 10, 2016 #

9 AM

O - Training 52:37 [2] 8.1 km (6:30 / km)
shoes: Inov8 200 Aus

Corridor and then some more controls

O - Training 26:30 [4] 4.0 km (6:38 / km)
shoes: Inov8 200 Aus

Short course, done quickly. Stable

Warm up /down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 200 Aus

6 PM

Core Stability 30:00 [1]

Reformers

Tuesday Feb 9, 2016 #

9 AM

Terrain Running 1:20:16 intensity: (32:16 @2) + (32:00 @4) + (16:00 @5) 13.46 km (5:58 / km)
shoes: Inov8 200 Aus

Terrain reps with Peter, trying to find a good loop. Bit of alterations required but we are close to something. Hot day. Rolled ankle slightly, so called it after 4 and then ran the first and third hills hard for the next 2 reps
6 PM

Specific Drills 25:00 [1] 1.6 km (15:37 / km)

Monday Feb 8, 2016 #

11 AM

Aqua Jogging 1:00:00 [1]

Sunday Feb 7, 2016 #

11 AM

O - Training 1:14:52 intensity: (55:09 @2) + (19:43 @5) 8.6 km (8:42 / km)
shoes: Inov8 200 Aus

Orienteering,
Hanging control pick, fast corridor, slow line w. Max and Tash.
Stinking hot, tough gold mining, big erosion gullies.

Saturday Feb 6, 2016 #

2 PM

Run race 8:37 [5] 3.0 km (2:52 / km)
shoes: Asics Hyperspeed

Hot day.
And race was an hour delayed so yeah, epic warm up.

Run 19:49 [2] 3.47 km (5:43 / km)
shoes: Mizuno Wave Aus

Wd, suffering

Warm up /down 50:00 [2] 3.5 km (14:17 / km)

7 PM

Cycling 1:15:00 [2]

Friday Feb 5, 2016 #

10 AM

Aqua Jogging 1:30:00 [2]

4 PM

Run 35:19 [2] 6.5 km (5:26 / km)
shoes: Mizuno Wave Aus

Easy with Brodie

Thursday Feb 4, 2016 #

10 AM

Aqua Jogging 1:15:00 [2]

SPT 15:00 [1]

4x2.5 [1]
P.B. 4 and push off
5 PM

Run 22:39 [2] 5.2 km (4:21 / km)
shoes: Mizuno Wave Aus

Jogging with Peter

Wednesday Feb 3, 2016 #

10 AM

Aqua Jogging 1:00:00 [2]

SPT 10:00 [1]

3.5
1 PM

Core Stability 30:00 [1]

Reformers
3 PM

SPT 10:00 [1]

5x~3

Aqua Jogging 40:00 [1]

Tuesday Feb 2, 2016 #

10 AM

SPT 10:00 [1]

4x2 [1]
11 AM

Aqua Jogging 30:00 [1]

Monday Feb 1, 2016 #

12 PM

Cycling 1:00:00 intensity: (30:00 @2) + (30:00 @3)

C • What's with all the cycling? 5

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