Training Log Archive: RalphIn the 7 days ending Aug 14, 2011:
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Sunday Aug 14, 2011 #
6 PM
Run 15:09 [3] 2.49 km (6:05 / km) +42m 5:37 / km
shoes: Nimbus 12's
Calves sore, went slow
Saturday Aug 13, 2011 #
11 AM
Run 22:56 [3] 4.35 km (5:16 / km) +104m 4:43 / km
9 PM
Run race 32:19 [5] 10.0 km (3:14 / km) +100m 3:05 / km
Stockholm Midnattsloppet 10k.
Pushed my way nearly to the front for the start but still had to fight my way forward for the first k. Had a rough idea to try and run under 32 so kept running quickly and past people until I was going around the same speed as a nice group, and reasonably near what I thought was the front.
At the end I got a bit excited by some good music and the crowds and pushed from about 2km out which was probably a bit early but nevermind, all learning.
Came 5th so got some prize monies.
16.22 first 5
15.57 second 5
Pushed my way nearly to the front for the start but still had to fight my way forward for the first k. Had a rough idea to try and run under 32 so kept running quickly and past people until I was going around the same speed as a nice group, and reasonably near what I thought was the front.
At the end I got a bit excited by some good music and the crowds and pushed from about 2km out which was probably a bit early but nevermind, all learning.
Came 5th so got some prize monies.
16.22 first 5
15.57 second 5
Warm up /down 25:00 [2]
Sore calves
Friday Aug 12, 2011 #
Note
(rest day)
Busy work day
Thursday Aug 11, 2011 #
6 PM
Run 14:59 [3] 2.94 km (5:06 / km)
Out and back to the start and finish
O - Training 43:07 [4] 6.95 km (6:12 / km)
Need to orienteer as much as possible whilst I am in Sweden, plenty of time to run when I get back to Britain.
Going alright but scrappy, a bad routechoice and a few wobbles on line. Not quite reading the contours as well as on paradiset, but was more confident in where I was.
Going alright but scrappy, a bad routechoice and a few wobbles on line. Not quite reading the contours as well as on paradiset, but was more confident in where I was.
Wednesday Aug 10, 2011 #
5 PM
Run 40:32 [3] 8.88 km (4:34 / km) +134m 4:15 / km
After work run with Scott and Erik. Good chat
Tuesday Aug 9, 2011 #
10 AM
Run 27:12 [3] 5.09 km (5:21 / km)
shoes: Nimbus 12's
Round Tveta with Scott
Run 18:30 [4] 4.19 km (4:25 / km)
shoes: Nimbus 12's
3 x 1.12
3.31, 3.22, 3.16
So just down below 3min/km for the last 2.
3.31, 3.22, 3.16
So just down below 3min/km for the last 2.
Monday Aug 8, 2011 #
6 AM
Run 26:31 [3] 5.78 km (4:35 / km) +94m 4:15 / km
shoes: Nimbus 12's
Pre-work
6 PM
Run 26:22 [3] 5.33 km (4:57 / km) +90m 4:34 / km
shoes: Nimbus 12's
Post-work