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Training Log Archive: Ralph

In the 7 days ending Dec 20, 2015:

activity

time

miles

O - Training

3:49:33

20.26

(11:20)

32.6

(7:02)

Run

2:45:55

23.47

(7:04)

37.77

(4:24)

Warm up /down

30:41

2.05

(14:58)

3.3

(9:18)

Total

7:06:09

45.77

(9:19)

73.67

(5:47)

1:52

0:00

» now

Sunday Dec 20, 2015 #

Note
(rest day)

Wrecked from the heat last night

Saturday Dec 19, 2015 #

9 PM

Run race 31:07 [5] 10.0 km (3:07 / km)
shoes: Asics Hyperspeed

Steigen 10k
Somewhere around 30 degrees so not ideal conditions.

Hung onto the back of the front group for around 4k, then started to drift off. Fell off at about the same time that a couple of the other guys started to drop so I tried to work with them, alternated laps with one of them for a bit somewhere in the middle/late middle. Tried to push on when I saw 5 laps to go but it felt tough. Think I am learning a lot about how much I can push myself though as this felt uncomfortable from basically the start.

They had a hose spraying us every lap, and I was taking a cup every second lap and throwing it over myself. All to try and keep cool. Felt pretty terrible afterwards.

I am happy with the time considering the conditions, I don't know how much of an effect it had but I definitely feel sub 31 is on the cards

Laps, or something around them
77,74,72,75,74,74,75,74,74,75,73,75,73,75,76,76,75,77,78,76,76,76,73,76,75,67

C • 31:07 7

Run 10:01 [2] 1.67 km (6:01 / km)
shoes: Mizuno Wave Aus

Warm up /down 30:41 [2] 3.3 km (9:18 / km)
shoes: Mizuno Wave Aus