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Training Log Archive: Ralph

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  Aqua Jogging3 3:00:00
  Run5 2:44:11 23.61(6:57) 38.0(4:19)
  Terrain Running1 1:20:16 8.36(9:36) 13.46(5:58)
  O - Training1 1:19:07 7.52(10:31) 12.1(6:32)
  Core Stability2 1:00:00
  Warm up /down3 52:00 3.36(15:30) 5.4(9:38)
  O - Sprint Training1 25:00 2.49(10:04) 4.0(6:15)
  Specific Drills1 25:00 0.99(25:09) 1.6(15:38)
  SPT1 10:00
  Total14 11:15:34 46.33 74.56

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MoTuWeThFrSaSu

Sunday Feb 14, 2016 #

8 AM

Run 1:18:56 [4] 19.7 km (4:00 / km)
shoes: Mizuno Wave Aus

Good long hit out, felt good on the single track, not so lively on the road
10 AM

Run 10:26 [2] 1.6 km (6:31 / km)
shoes: Mizuno Wave Aus

Wd struggle

Saturday Feb 13, 2016 #

9 AM

Run 45:41 [4] 10.8 km (4:14 / km)
shoes: Mizuno Enigma 4 Aus

First stage of the Mountain Raid.
Out from Falls to the summit and down some downhill mtb track, which was awesome, back into Falls

Warm up /down 22:00 [2] 2.5 km (8:48 / km)
shoes: Mizuno Enigma 4 Aus

4 PM

Run 18:54 [5] 4.1 km (4:37 / km)
shoes: Mizuno Enigma 4 Aus

Summit Sprint

Warm up /down 15:00 [2] 1.4 km (10:43 / km)
shoes: Mizuno Enigma 4 Aus

5 PM

Run 10:14 [2] 1.8 km (5:41 / km)
shoes: Mizuno Enigma 4 Aus

Friday Feb 12, 2016 #

9 AM

Core Stability 30:00 [1]

Pilates
3 PM

Aqua Jogging 1:00:00 [1]

Thursday Feb 11, 2016 #

11 AM

Aqua Jogging 1:00:00 [1]

SPT 10:00 [1]

6 PM

O - Sprint Training 25:00 [1] 4.0 km (6:15 / km)

Wednesday Feb 10, 2016 #

9 AM

O - Training 52:37 [2] 8.1 km (6:30 / km)
shoes: Inov8 200 Aus

Corridor and then some more controls

O - Training 26:30 [4] 4.0 km (6:38 / km)
shoes: Inov8 200 Aus

Short course, done quickly. Stable

Warm up /down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 200 Aus

6 PM

Core Stability 30:00 [1]

Reformers

Tuesday Feb 9, 2016 #

9 AM

Terrain Running 1:20:16 intensity: (32:16 @2) + (32:00 @4) + (16:00 @5) 13.46 km (5:58 / km)
shoes: Inov8 200 Aus

Terrain reps with Peter, trying to find a good loop. Bit of alterations required but we are close to something. Hot day. Rolled ankle slightly, so called it after 4 and then ran the first and third hills hard for the next 2 reps
6 PM

Specific Drills 25:00 [1] 1.6 km (15:37 / km)

Monday Feb 8, 2016 #

11 AM

Aqua Jogging 1:00:00 [1]

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