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Training Log Archive: Ralph

In the 7 days ending Nov 1, 2015:

activity # timemileskm+m
  Run6 6:29:25 46.86(8:19) 75.41(5:10) 2042
  Cycling6 2:20:00
  Specific Drills1 39:21 0.81(48:43) 1.3(30:16)
  Warm up /down3 38:46 1.8(21:31) 2.9(13:22)
  Total12 10:07:32 49.47 79.61 2042

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MoTuWeThFrSaSu

Sunday Nov 1, 2015 #

8 AM

Run 1:19:07 [4] 11.5 km (6:53 / km) +1492m 4:10 / km

Ran up Mt Feathertop
There was lightning below us when we were in the cloud cover on the summit. It was dodgy but awesome

Warm up /down 46 [1] 0.1 km (7:40 / km)

Ran to the start from the car
10 AM

Run 1:13:36 [2] 11.4 km (6:27 / km)

Ran down again

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 intensity: (22:34 @2) + (32:00 @4) 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 intensity: (31:27 @2) + (35:00 @4) 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.

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