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Training Log Archive: Ralph

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Run	29	21:04:43	170.62	(7:25)	274.58	(4:36)	757
Warm up /down	12	4:00:09	14.68	(16:21)	23.63	(10:10)	40
Specific Drills	6	3:53:17	4.72	(49:24)	7.6	(30:42)
Cycling	10	3:40:00
Run(a)	3	3:25:20	29.7	(6:55)	47.8	(4:18)
O - Race	2	2:18:33	15.7	(8:50)	25.26	(5:29)	118
O - Training	2	1:22:28	5.72	(14:26)	9.2	(8:58)
O - Sprint Race	3	40:38	6.23	(6:31)	10.03	(4:03)
Total	46	40:25:08	247.36		398.1		915

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Saturday Oct 31, 2015 #

Event: Bright Alpine Climb

8 AM

Run 56:13 [4] 11.0 km (5:07 / km) +550m 4:05 / km

Stage 1 of 4 Peaks. Up and down included in the time. Legs felt ok. It was wet.

Run 19:00 [2] 3.01 km (6:19 / km)

Friday Oct 30, 2015 #

10 AM

Cycling 30:00 [1]
(rest day)

Went up to Bright

Thursday Oct 29, 2015 #

5 PM

Cycling 20:00 [1]

6 PM

Run 54:34 14.6 km (3:44 / km)
shoes: Mizuno Enigma 4 Aus

4 x 2k starting every 8 minutes with float 400 recovery, ran alone apart from the first where Max kept me company. Felt good. 6.28,28,27,28.
Got a blister at the end but luckily managed to finish the session and not go to A&E afterwards

Warm up /down 22:00 [2] 1.4 km (15:43 / km)
shoes: Mizuno Wave Aus

Drills, with glorified strides at the end

8 PM

Cycling 20:00 [1]

Wednesday Oct 28, 2015 #

6 PM

Cycling 30:00 [1]
(rest day)

Tuesday Oct 27, 2015 #

5 PM

Cycling 20:00 [1]

6 PM

Run 1:06:27 15.0 km (4:26 / km)
shoes: Mizuno Wave Aus

So 5 x 1 mile in Princes Park, progress from last time in time but then only did 5 this time. Wind on the last section, pleasant temp.
4.43,46,43,44,45

Warm up /down 16:00 [2] 1.4 km (11:26 / km)
shoes: Mizuno Wave Aus

Etc.

8 PM

Cycling 20:00 [1]

Monday Oct 26, 2015 #

5 PM

Specific Drills 39:21 [2] 1.3 km (30:16 / km)
shoes: Mizuno Enigma 4 Aus

Run 40:28 [2] 8.9 km (4:33 / km)
shoes: Mizuno Enigma 4 Aus

Straight to Alphington and then back via the river. Going to chill a little apart from the sessions this week in view of the weekend coming.

Sunday Oct 25, 2015 #

9 AM

O - Training 44:43 [2] 3.8 km (11:46 / km)
shoes: Inov8 212 Aus

Hanging for 1 exercise

12 PM

O - Training 24:01 [3] 3.3 km (7:17 / km)
shoes: Inov8 212 Aus

Aim: To learn to run with the magnifier

O - Training 13:44 [3] 2.1 km (6:32 / km)
shoes: Inov8 212 Aus

Run 11:36 [2] 2.1 km (5:31 / km)
shoes: Inov8 212 Aus

Up to the top of the mountain

Saturday Oct 24, 2015 #

Event: Sprint Into Spring Race 2 - Darebin Parklands

1 PM

O - Sprint Race 16:11 [4] 3.5 km (4:37 / km)
shoes: Inov8 212 Aus

Sprint into Spring 2

Run 24:24 [2] 4.2 km (5:49 / km)
shoes: Inov8 212 Aus

Warm up /down 3:04 [2] 0.3 km (10:13 / km)
shoes: Inov8 212 Aus

5 PM

Run 14:20 [2] 2.7 km (5:19 / km)
shoes: Mizuno Enigma 4 Aus

Warm up /down 17:10 [2] 1.4 km (12:16 / km)
shoes: Mizuno Enigma 4 Aus

Run race 8:44 [5] 3.0 km (2:55 / km)
shoes: Asics Hyperspeed

3k race in the local series here.
Had thought about what kind of time I wanted, something in the low 8.30s was the plan, but wasn't sure how the race would pan out. In the end the field was big and wasn't taken at such a fast pace to start with. I ran the first lap in lane 3 and the second in 2 and we went through the first k in just over 3.
Then Nick got on the front and decided to push it a bit, I followed when gaps appeared in the line but when 3 guys were left at the front I didn't have the guts to chase (and didn't fancy overtaking on a bend), and they got away and I still ended up chasing on my own pretty much. Also got confused with the number of laps to go and though we had 800 to go and then heard the bell ringing... ooops.
So yeah for my first proper track race (sorry Varsity) I was generally a massive spanner, but I am at least learning I guess.
Probably going to do a few more of these over my time here, the standard might improve and hopefully so will I.

C • Results 1

Run 28:15 [2] 5.7 km (4:57 / km)
shoes: Mizuno Enigma 4 Aus

Long wd

Friday Oct 23, 2015 #

9 AM

Run 34:22 [2] 6.9 km (4:59 / km)
shoes: Mizuno Enigma 4 Aus

Jog to Chandler via Pipe Bridge then back on the opposite side

Thursday Oct 22, 2015 #

5 PM

Cycling 20:00 [1]

6 PM

Run 1:07:20 16.3 km (4:08 / km)
shoes: Mizuno Wave Aus

8 x 1k, 200 jog recovery
2.59, 59, 59, 58, 59, 58, 58, 56
Bit windy but not hot at least.

Warm up /down 11:43 [2] 0.8 km (14:39 / km)
shoes: Mizuno Wave Aus

8 PM

Cycling 20:00 [1]

Wednesday Oct 21, 2015 #

10 AM

Run 1:21:14 [3] 19.04 km (4:16 / km)
shoes: Mizuno Enigma 4 Aus

It actually rained in Australia.
Out to the Merri Creek, down to Dights Falls, then down the Yarra to Collins Bridge through the farm, crossed over and came back to Studley Park Boathouse via some pretty awesome single track, then back along the Yarra as per usual to the pipe bridge.

Tuesday Oct 20, 2015 #

5 PM

Cycling 20:00 [1]

6 PM

Run 24:01 [2] 5.0 km (4:48 / km)
shoes: Mizuno Enigma 4 Aus

Run 20:00 [4] 6.06 km (3:18 / km)
shoes: Mizuno Enigma 4 Aus

Mona Fartlek

Warm up /down 7:36 [2] 0.6 km (12:40 / km)
shoes: Mizuno Enigma 4 Aus

8 PM

Cycling 20:00 [1]

Monday Oct 19, 2015 #

5 PM

Run 57:35 [2] 12.0 km (4:48 / km)
shoes: Mizuno Wave Aus

To Alphington and then afterwards along the Yarra on the single track then up over the blvd and back.

Specific Drills 56:18 [1] 1.7 km (33:07 / km)
shoes: Mizuno Wave Aus

Drills, added in Wall drives

Sunday Oct 18, 2015 #

11 AM

Run 52:36 [3] 11.9 km (4:25 / km)
shoes: Mizuno Enigma 4 Aus

Round Yarra Bend on the far side

Saturday Oct 17, 2015 #

Event: Sprint Into Sprint Race 1 - VU St Albans

3 PM

O - Sprint Race 13:35 [5] 3.6 km (3:46 / km)
shoes: Mizuno Wave Aus

Sprint into Spring
Started off scrappy then got moving a bit

Run 21:00 [2] 3.8 km (5:32 / km)
shoes: Mizuno Wave Aus

Wu and d

Friday Oct 16, 2015 #

12 PM

Run 57:45 [2] 12.3 km (4:42 / km)
shoes: Mizuno Wave Aus

Round Yarra Bend on the far side with a bit of an explore on the way there. Magpie swoop potentially, counting it as a half.

C • Birds 1

Thursday Oct 15, 2015 #

6 PM

Run 30:00 [5] 7.2 km (4:10 / km)
shoes: Mizuno Wave Aus

K @ 5k, 600 @ 3k, 400 @ 15, [200 jog] [2min] x 3
3.00, 1.40, 62, 2.58, 1.43, 65, 2.58, 1.43, 63

Run 32:15 [2] 6.4 km (5:02 / km)
shoes: Mizuno Enigma 4 Aus

Wu and lap of Prinny for wd, tough.

Warm up /down 12:46 [2] 1.0 km (12:46 / km)
shoes: Mizuno Enigma 4 Aus

What a stupidly hot day to do hard exercise

Wednesday Oct 14, 2015 #

8 AM

Run 28:16 [2] 5.6 km (5:03 / km)
shoes: Mizuno Enigma 4 Aus

5 PM

Specific Drills 44:38 [1] 1.5 km (29:45 / km)
shoes: Mizuno Enigma 4 Aus

Drills with Peter

Run 33:39 7.3 km (4:37 / km)
shoes: Mizuno Enigma 4 Aus

To Alphington (late so quick), and then home (slow)

Tuesday Oct 13, 2015 #

9 AM

Run 18:32 [2] 3.8 km (4:53 / km)
shoes: Mizuno Enigma 4 Aus

Jog

6 PM

Run(a) 1:10:00 16.2 km (4:19 / km)
shoes: Mizuno Wave Aus

3 x (laps of Princes Park) 3.15k, 1.95 miles, ish. 2 min rest
Ran with Nick, felt good.
9.54, 9.55, 9.49

Warm up /down 9:00 [1] 0.3 km (30:00 / km)
shoes: Mizuno Wave Aus

Stuff

Monday Oct 12, 2015 #

6 PM

Specific Drills 42:00 [1] 1.7 km (24:42 / km)
shoes: Mizuno Wave Aus

Jumping about in Alphington park

Run 34:00 [2] 7.2 km (4:43 / km)
shoes: Mizuno Wave Aus

Ran back from Alphington, extended the run north side of the river along the bank to the golf course before coming back along Yarra Bend Road.

Sunday Oct 11, 2015 #

7 AM

Run 1:14:24 [3] 16.85 km (4:25 / km)
shoes: Mizuno Enigma 4 Aus

Pre breakfast at a time that normal people might consider being pre breakfast. Cooler and body felt pretty good so was able to enjoy the lovely single track next to the Yarra. A bit like the top path in Rivelin but a bit narrower.

Saturday Oct 10, 2015 #

8 AM

Run 16:17 [4] 5.0 km (3:15 / km)
shoes: Mizuno Wave Aus

Eurgh, parkrun here starts at 8. It was cool though, out and back, undulating course.

C • 8 7

Run 26:05 [2] 4.0 km (6:31 / km)
shoes: Mizuno Wave Aus

7 PM

Run 16:08 [2] 3.4 km (4:45 / km)
shoes: Mizuno Enigma 4 Aus

Friday Oct 9, 2015 #

5 PM

Run(a) 1:14:50 16.6 km (4:30 / km)
shoes: Mizuno Enigma 4 Aus

Dropped off at Melbourne Uni and ran back.
11km steady 4.20, 5km easy

Thursday Oct 8, 2015 #

6 PM

Run 53:40 [2] 10.3 km (5:13 / km)
shoes: Mizuno Enigma 4 Aus

Knackered after digging holes all day, went for an easy run with Max. Got chased by a duck.

Wednesday Oct 7, 2015 #

4 PM

Run 35:00 [2] 7.0 km (5:00 / km)
shoes: Mizuno Wave Aus

Specific Drills 40:00 [1] 1.0 km (40:00 / km)
shoes: Mizuno Wave Aus

Tuesday Oct 6, 2015 #

6 PM

Run(a) 1:00:30 15.0 km (4:02 / km)
shoes: Mizuno Wave Aus

With Melbourne Uni AC
6 x 1 Mile (about 40-50m short) in Princes park with 2 min jog recovery
4.46, 51, 48, 49, 49, 53
Got windier as the session progressed but luckily southerly wind so temp down below 20.

Warm up /down 20:00 [2] 1.1 km (18:11 / km)
shoes: Mizuno Wave Aus

Monday Oct 5, 2015 #

10 AM

Run 33:40 [3] 7.1 km (4:45 / km)
shoes: Mizuno Wave Aus

Left it too late, it was disgustingly hot

Sunday Oct 4, 2015 #

10 AM

Warm up /down 31:10 [2] 3.01 km (10:21 / km) +21m 10:00 / km
shoes: Inov8 212 Aus

O - Race 43:55 [5] 8.21 km (5:21 / km) +118m 4:59 / km
shoes: Inov8 212 Aus

Australian Champs Relay
Ran 3rd leg, had about 4/5 minutes to the NZ team in front and some minutes to the chasers. Tried to run a stable and clean race and not be too aggressive or stupid on any routes. Felt very fatigued today, but was mostly clean. The greenest forest I have been in yet, and there was even a knoll in some marsh to find.

C • Green forest 1

Warm up /down 5:48 [2] 0.89 km (6:29 / km) +1m 6:27 / km
shoes: Inov8 212 Aus

Saturday Oct 3, 2015 #

8 AM

Run 9:11 [2] 1.8 km (5:07 / km) +5m 5:02 / km
shoes: Mizuno Wave Aus

12 PM

O - Race 1:34:38 [5] 17.05 km (5:33 / km)
shoes: Inov8 212 Aus

Australian Champs Long
Took it hard from the start, missed the first 3 controls a bit though and then began to suffer going through the semi open on, and then out of, 4. Took gel at 5 after 35 minutes but I think this worked well. Kept on making mistakes throughout the rest of the course, mostly in the gold mining (difficultly at 1:15). However, I was running strongly until the very last uphill and this was enough to get me the win.

Warm up /down 35:00 [2] 3.5 km (10:00 / km)
shoes: Inov8 212 Aus

Friday Oct 2, 2015 #

8 AM

Run 9:01 [2] 1.61 km (5:36 / km) +4m 5:31 / km
shoes: Mizuno Wave Aus

1 PM

Warm up /down 28:13 [2] 3.84 km (7:21 / km) +2m 7:20 / km
shoes: Mizuno Wave Aus

O - Sprint Race 10:52 [5] 2.93 km (3:43 / km)
shoes: Asics Hyperspeed

Australian Champs Sprint
Really compact area resulting in multiple loops but it was great fun. My technique was fairly good but I was struggling to get ahead enough, made maybe 2 mistakes costing around 10 seconds

Warm up /down 20:39 [2] 4.09 km (5:03 / km) +16m 4:57 / km
shoes: Mizuno Wave Aus

Thursday Oct 1, 2015 #

10 AM

Specific Drills 11:00 [1] 0.4 km (27:30 / km)
shoes: Mizuno Wave Aus

Run 1:14:41 [3] 16.51 km (4:31 / km) +198m 4:16 / km
shoes: Mizuno Wave Aus

Lovely run on some single track through the bush

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