Training Log Archive: RalphIn the 31 days ending Dec 31, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Dec 31, 2014 #
Run 2:13:19 [3] 21.8 km (6:07 / km)
ahr:136 shoes: Asics Hyper 33 (2) Blue
Tuesday Dec 30, 2014 #
Run 46:27 [3] 9.5 km (4:53 / km)
ahr:136 shoes: Asics Hyper 33 (2) Blue
Run 35:00 [4] 9.5 km (3:41 / km)
shoes: Saucony XC
Warm up /down 5:00 [1]
Monday Dec 29, 2014 #
Cycling 1:45:00 [2]
Sunday Dec 28, 2014 #
Run 1:55:12 [3] 25.1 km (4:35 / km)
ahr:147 max:167 shoes: Asics Hyper 33 (2) Blue
Saturday Dec 27, 2014 #
Cycling 1:40:00 [2]
Friday Dec 26, 2014 #
Run 1:06:44 [3] 14.2 km (4:42 / km)
ahr:138 max:155 shoes: Asics Hyper 33 (2) Blue
Cycling 1:00:00 [2]
Thursday Dec 25, 2014 #
Run 1:25:22 20.1 km (4:15 / km)
shoes: Asics Hyper 33 (2) Blue
Warm up /down 3:00 [1]
Wednesday Dec 24, 2014 #
Cycling 1:30:00 [2]
Tuesday Dec 23, 2014 #
Run 35:00 [3] 6.8 km (5:09 / km)
shoes: Asics Hyper 33 (2) Blue
Inc 1 x faster mile (3.30ish) on the flat as extra wu
Run 32:00 [4] 5.8 km (5:31 / km)
ahr:155 max:181 shoes: Asics Hyper 33 (2) Blue
Warm up /down 6:00 [1]
Monday Dec 22, 2014 #
Cycling 2:45:00
ahr:135 shoes: Giant Defy 3.5
Lots of traffic out today which was not cool
Saturday Dec 20, 2014 #
Run 1:01:20 [3] 13.54 km (4:32 / km)
ahr:143 max:161 shoes: Asics Hyper 33 (2) Blue
Friday Dec 19, 2014 #
Note
Thursday Dec 18, 2014 #
Cycling 15:20 [2]
shoes: Giant Defy 3.5
Cycling 15:01 [2]
shoes: Giant Defy 3.5
Run 1:16:30 19.3 km (3:58 / km)
shoes: Asics Hyper 33 (2) Blue
Took more rest after finishing work today and got much better HR and pace.
Warm up /down 5:00 [2]
Wednesday Dec 17, 2014 #
Cycling 16:20 [1]
shoes: Giant Defy 3.5
Cycling 16:59 [1]
shoes: Giant Defy 3.5
Cycling 1:00:00 [3]
Tuesday Dec 16, 2014 #
Cycling 16:00 [1]
shoes: Giant Defy 3.5
Cycling 17:00 [1]
shoes: Giant Defy 3.5
Run 1:16:00 15.9 km (4:47 / km)
ahr:141 max:182 shoes: Asics Hyper 33 (2) Blue
Session of 200s for 30 min. Indiv. Problem with ankle of tight bends so switched to running them on the straight
Warm up /down 6:15 [2]
Monday Dec 15, 2014 #
Cycling 25:34 [2]
shoes: Giant Defy 3.5
Cycling 28:00 [2]
shoes: Giant Defy 3.5
Gym 45:00 [2]
Sunday Dec 14, 2014 #
Run 1:01:26 [3] 11.9 km (5:10 / km)
ahr:134 max:149 shoes: Asics Hyper 33 (2) Blue
Saturday Dec 13, 2014 #
Cross Country race 41:30 [5] 12.4 km (3:21 / km)
ahr:175 max:185
Race the first lap and a half in the lead group. Then attacked and pushed to the finish. New course record in front of Boniface Kiprop #Rio2016
Warm up /down 15:00 [2]
Run 30:00 [3] 5.2 km (5:46 / km)
shoes: Asics Hyper 33 (2) Blue
Friday Dec 12, 2014 #
Cycling 13:27 [2]
shoes: Giant Defy 3.5
Tired
Cycling 17:05 [2]
shoes: Giant Defy 3.5
Gym 35:00 [2]
Thursday Dec 11, 2014 #
Note
Wednesday Dec 10, 2014 #
Cycling 17:30 [1]
shoes: Giant Defy 3.5
Cycling 16:14 [1]
shoes: Giant Defy 3.5
Cycling 1:00:00 [3]
Tuesday Dec 9, 2014 #
Cycling 16:51 [1]
shoes: Giant Defy 3.5
Cycling 15:57 [2]
shoes: Giant Defy 3.5
Run 1:18:00 17.0 km (4:35 / km)
shoes: Asics Hyper 33 (2) Blue
After work T problems again
Monday Dec 8, 2014 #
Cycling 14:43 [2]
shoes: Giant Defy 3.5
Gym 20:00 [2]
Cycling 17:40 [2]
shoes: Giant Defy 3.5
Sunday Dec 7, 2014 #
Cycling 2:00:00 [3]
shoes: Giant Defy 3.5
Saturday Dec 6, 2014 #
Run 1:03:30 [3] 12.6 km (5:02 / km)
ahr:135 shoes: Asics Hyper 33 (2) Blue
O - Race 25:19 [5] 5.4 km (4:41 / km)
ahr:171 max:182
Friday Dec 5, 2014 #
Note
Thursday Dec 4, 2014 #
Cycling 39:40 [2]
shoes: Giant Defy 3.5
Cycling 16:26 [2]
shoes: Giant Defy 3.5
Run 35:00 [3] 6.9 km (5:04 / km)
ahr:143 shoes: Asics Hyper 33 (2) Blue
Run 20:00 [4] 3.3 km (6:04 / km)
ahr:154 shoes: Asics Hyper 33 (2) Blue
1 km T along the River
Wednesday Dec 3, 2014 #
Cycling 17:15 [2]
shoes: Giant Defy 3.5
Cycling 52:43 [3]
shoes: Giant Defy 3.5
21 km at 24kph
Tuesday Dec 2, 2014 #
Run 35:00 [4] 9.1 km (3:51 / km)
ahr:169 max:181 shoes: Asics Hyper 33 (2) Blue
Run 30:00 [3] 5.8 km (5:10 / km)
shoes: Asics Hyper 33 (2) Blue
Monday Dec 1, 2014 #
Run 45:34 [3] 9.2 km (4:57 / km)
ahr:142 shoes: Asics Hyper 33 (2) Blue