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Training Log Archive: Ralph

In the 7 days ending Nov 8, 2015:

activity # timemileskm+m
  Run5 4:36:45 25.89(10:41) 41.67(6:38) 2496
  O - Training1 1:15:00 5.59(13:25) 9.0(8:20)
  Cycling1 30:00
  O - Sprint Race1 16:09 2.24(7:13) 3.6(4:29)
  O - Sprint Training1 14:19 1.06(13:33) 1.7(8:25)
  Warm up /down1 8:39 0.37(23:12) 0.6(14:25)
  Total7 7:00:52 35.15 56.57 2496

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MoTuWeThFrSaSu

Sunday Nov 8, 2015 #

11 AM

O - Training 1:15:00 [2] 9.0 km (8:20 / km)
shoes: Inov8 200 Aus

Training with Aston

Saturday Nov 7, 2015 #

Event: Sprint Into Spring Race 3 - Eltham College
 
2 PM

O - Sprint Race 16:09 [5] 3.6 km (4:29 / km)
shoes: Mizuno Wave Aus

SiS.
Alright

O - Sprint Training 14:19 [2] 1.7 km (8:25 / km)
shoes: Mizuno Wave Aus

Run 20:00 [2] 3.1 km (6:27 / km)
shoes: Mizuno Wave Aus

Friday Nov 6, 2015 #

Cycling 30:00 [1]

Thursday Nov 5, 2015 #

6 PM

Run 37:00 [2] 7.7 km (4:48 / km)
shoes: Mizuno Enigma 4 Aus

Tuesday Nov 3, 2015 #

8 AM

Run 1:03:02 [4] 10.25 km (6:09 / km) +1000m 4:08 / km
shoes: Inov8 200 Aus

4 Peaks stage 4. Pushed from the start and got on my own, then tried to maintain a good rhythm. Felt strong

Warm up /down 8:39 [2] 0.6 km (14:25 / km)

Wu

Monday Nov 2, 2015 #

8 AM

Run 1:29:07 [4] 10.02 km (8:54 / km) +1496m 5:06 / km
shoes: Inov8 200 Aus

4 Peaks number 3 (but not normal 4 Peaks, we were back on Feathertop via a different track). Steep as.
10 AM

Run 1:07:36 [2] 10.6 km (6:23 / km)
shoes: Inov8 200 Aus

Off the top again via Bungalo

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