Training Log Archive: RalphIn the 7 days ending Jan 15, 2012:
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Sunday Jan 15, 2012 #
10 AM
O - Training 1:31:13 [3] 16.18 km (5:38 / km) +575m 4:47 / km
shoes: Icebugs
Long race, fluffed a control and then got a bit put off my routines for the next couple.
Warm up /down 10:00 [2]
Saturday Jan 14, 2012 #
10 AM
O - Training 1:04:54 [4] 11.37 km (5:42 / km) +274m 5:06 / km
shoes: Icebugs
2 Middle distance, on old map with no paths. No brilliant but decent speed on the second part
Warm up /down 25:00 [2]
3 PM
O - Training 40:45 [4] 8.09 km (5:02 / km) +234m 4:24 / km
shoes: Icebugs
2 x "2"km relay training. Second one got "quite" competitive.
Warm up /down 30:00 [2]
Friday Jan 13, 2012 #
O - Training 10:00 [3]
Little loosener on simp map at NIGHT
Wednesday Jan 11, 2012 #
1 PM
Run 59:55 [3] 6.52 km (9:11 / km) +310m 7:26 / km
Shadowed mum around the Green course at the Army Event
Tuesday Jan 10, 2012 #
Note
Not coldy but getting a bit that way - rested and worked
Monday Jan 9, 2012 #
3 PM
Run 22:09 [3] 4.47 km (4:57 / km)
shoes: Nimbus 12's
Out and back, shorter - legs not feeling great
Specific Drills 43:23 [1] 2.54 km (17:05 / km)
shoes: Nimbus 12's
Usual