Training Log Archive: RalphIn the 7 days ending Mar 20, 2016:
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Sunday Mar 20, 2016 #
1 PM
Run 1:15:30 [2] 14.6 km (5:10 / km)
shoes: Mizuno Enigma 4 Aus
Flight cancelled and bumped to an evening one so had time for a final dose of Vit D and some Yarra trails.
Saturday Mar 19, 2016 #
8 AM
Run 57:12 13.4 km (4:16 / km)
ahr:146 max:181 shoes: Mizuno Wave Aus
Studley Parkrun.
Wet and cold so good acclimatisation weather. Nice good but a little slippy in places, fell on the wooden bridge but not badly.
Wet and cold so good acclimatisation weather. Nice good but a little slippy in places, fell on the wooden bridge but not badly.
Thursday Mar 17, 2016 #
Note
Still got the kick
https://www.youtube.com/watch?v=_p1Ha4ufzBI
Or maybe should just run faster laps before
https://www.youtube.com/watch?v=_p1Ha4ufzBI
Or maybe should just run faster laps before
5 PM
Run 46:56 9.5 km (4:56 / km)
ahr:145 max:184 shoes: Mizuno Enigma 4 Aus
Down to Pipe Bridge, Baby Mona (1/2 but all 15s), then ran 3 hills from the Pipe Bridge to the Blvd, max effort (71-77 seconds) with jog down recovery.
Wednesday Mar 16, 2016 #
10 AM
Run 1:37:37 [3] 22.0 km (4:26 / km)
ahr:146 max:169 shoes: Mizuno Wave Aus
Ran from home into the city, round the south side of the Tan, back through the sport complex (MCG scout), and then home
Tuesday Mar 15, 2016 #
8 PM
Run 13:00 [2] 2.5 km (5:12 / km)
shoes: Mizuno Enigma 4 Aus
Warm up /down 6:00 [2] 0.8 km (7:30 / km)
shoes: Mizuno Enigma 4 Aus
Run race 3:58 [5] 1.5 km (2:39 / km)
ahr:173 max:184
Vic Milers 1500m C Race
Little frustrated to be in the C race but had no real idea what I was capable of running, guessed sub 4 but not sure after the weekend etc. The other guys thought it would go sub 4 though so had the plan to sit in for a bit and then take it on if I felt good.
65 first lap and then 2.10 at 800m so 2 seconds off 4 pace, came through with 400 to go in a fraction over 3, Sat in for the bend and then decided that I felt good and took off. Felt pretty good and grabbed the win.
Going to have a bit more of a go at this track stuff, it is quite fun. With a quicker race/more understanding I think I could get this down a bit more.
Little frustrated to be in the C race but had no real idea what I was capable of running, guessed sub 4 but not sure after the weekend etc. The other guys thought it would go sub 4 though so had the plan to sit in for a bit and then take it on if I felt good.
65 first lap and then 2.10 at 800m so 2 seconds off 4 pace, came through with 400 to go in a fraction over 3, Sat in for the bend and then decided that I felt good and took off. Felt pretty good and grabbed the win.
Going to have a bit more of a go at this track stuff, it is quite fun. With a quicker race/more understanding I think I could get this down a bit more.
Run 18:42 [2] 3.5 km (5:21 / km)
shoes: Mizuno Enigma 4 Aus
Monday Mar 14, 2016 #
10 AM
O - Sprint Race 13:36 [4] 3.4 km (4:00 / km)
shoes: Mizuno Enigma 4 Aus
St Albans MSW 5
Warm up /down 26:00 [2] 2.3 km (11:18 / km)
shoes: Mizuno Enigma 4 Aus
3 PM
Note
Chased some people on the course I set with a steady cam.
Hard work.
https://www.youtube.com/watch?v=NAITi1NTqLc
Hard work.
https://www.youtube.com/watch?v=NAITi1NTqLc