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Training Log Archive: Ralph

In the 7 days ending Dec 13, 2015:

activity # timemileskm+m
  O - Training5 5:15:41 23.92(13:12) 38.5(8:12)
  Run3 1:27:01 12.18(7:09) 19.6(4:26)
  Warm up /down1 15:00 1.55(9:39) 2.5(6:00)
  Total8 6:57:42 37.66(11:06) 60.6(6:54)

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MoTuWeThFrSaSu

Sunday Dec 13, 2015 #

8 AM

O - Training 47:37 [2] 6.9 km (6:54 / km)
shoes: Inov8 200 Aus

Hanging and then some O
12 PM

O - Training 1:34:28 [3] 11.7 km (8:04 / km)
shoes: Inov8 200 Aus

Downhill Diagonals on Kangaroo Crossing

Saturday Dec 12, 2015 #

11 AM

O - Training 32:12 [4] 4.0 km (8:03 / km)
shoes: Inov8 200 Aus

Rowdy Flat, middle distance

Warm up /down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 200 Aus

3 PM

O - Training 30:00 [3] 3.0 km (10:00 / km)
shoes: Inov8 200 Aus

Rowdy Flat part 2

O - Training 20:00 [1] 1.0 km (20:00 / km)
shoes: Inov8 200 Aus

Map walk/jog/stuff

Friday Dec 11, 2015 #

2 PM

O - Training 1:31:24 intensity: (26:30 @1) + (36:57 @2) + (15:29 @4) + (12:28 @5) 11.9 km (7:41 / km)
shoes: Inov8 200 Aus

Northern Spurs

Thursday Dec 10, 2015 #

8 PM

Run race 1:58 [5] 0.8 km (2:27 / km)
shoes: Asics Hyperspeed

AV Shield 800m
Fun, but swimming by the end of it. Think pretty even laps, maybe 59/59 but more likely 58/60

Run 20:00 [2] 3.5 km (5:43 / km)
shoes: Mizuno Wave Aus

Not much time for wu or wd due to me being late and the race being early

Wednesday Dec 9, 2015 #

3 PM

Run 15:00 [2] 3.5 km (4:17 / km)
shoes: Mizuno Enigma 4 Aus

Testing ankle

Monday Dec 7, 2015 #

9 AM

Run 50:03 [3] 11.8 km (4:14 / km)
shoes: Mizuno Wave Aus

Pre breakfast steady run

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