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Training Log Archive: Ralph

In the 7 days ending Jan 1:

activity # timemileskm+m
  Run7 8:59:17 67.48(7:59) 108.6(4:58)
  O - Training1 42:19 6.09(6:57) 9.8(4:19)31c
  Warm up /down2 18:33 1.12(16:35) 1.8(10:18)
  Specific Drills1 13:23 0.12(1:47:42) 0.2(1:06:55)
  Total7 10:13:32 74.81(8:12) 120.4(5:06)31c
averages - sleep:8.4 rhr:42 weight:70.3kg

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MoTuWeThFrSaSu

Sunday Jan 1 #

Note
rhr:44 slept:8.5 weight:71kg

12 PM

Run 1:43:39 intensity: (1:05:16 @2) + (38:23 @3) 20.6 km (5:02 / km)
ahr:131 max:167 shoes: Mizuno Wave Sayonara 2 (M1)

Easy to start with, then picked the pace up a fraction and on the way back from Ham Cross to Richmond Gate ran diagonals up the ridge

Saturday Dec 31, 2016 #

Note
rhr:37 slept:8.0 weight:70.6kg

9 AM

Run race 15:14 [5] 5.0 km (3:03 / km)
ahr:178 max:186 shoes: Mizuno Wave S (Blue 2 Bays)

Ending the year with Bushy Parkun. A new course since I ran there last, a bit more grass, which was a fraction muddy, and a few more sharp corners. Looking at the HR comparison between this and my track 5k in Melbourne, got up to higher HR in Aus. Maybe a bit more motivated to really gut myself then, compared to here, and maybe I have forgotten a little bit what is like to really push myself.

Turns out the guy who was first was Jake Wightman, who is reasonable over 5k (14.20) and more than reasonable over 800-1mile.

Run 1:11:05 [2] 14.7 km (4:50 / km)
ahr:137 shoes: Mizuno Wave S (Blue 2 Bays)

Warm up /down 14:00 [2] 1.7 km (8:14 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

Friday Dec 30, 2016 #

Note
rhr:42 slept:8.5 weight:70.4kg

3 PM

Run 1:02:00 [2] 12.2 km (5:05 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Thursday Dec 29, 2016 #

Note
rhr:44 slept:9.0 weight:69.6kg

2 PM

Run 1:32:59 intensity: (49:49 @2) + (30:10 @3) + (6:30 @4) + (6:30 @5) 16.1 km (5:47 / km)
ahr:128 max:183 shoes: Mizuno Wave S (Blue 2 Bays)

A couple of hills with the family and then some extra running

Specific Drills 13:23 [1] 0.2 km (1:06:55 / km)

Wednesday Dec 28, 2016 #

Note
rhr:42 slept:10.5 weight:70.2kg

4 PM

Run 1:19:40 [2] 16.2 km (4:55 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Pretty cool fog blanket in the park. Ended up bailing to the road earlier than planned.

Tuesday Dec 27, 2016 #

Note
rhr:46 slept:8.0 weight:69.7kg

10 AM

O - Training 42:19 [5] 9.8 km (4:19 / km)
ahr:172 max:182 31c shoes: Inov8 225

Elizabeth Brown Memorial Score

Run 35:10 [2] 6.4 km (5:30 / km)
shoes: Inov8 225

Warm up /down 4:33 [2] 0.1 km (45:30 / km)

Monday Dec 26, 2016 #

Note
rhr:39 slept:6.5 weight:70.5kg

8 AM

Run 1:19:30 [2] 17.4 km (4:34 / km)
shoes: Mizuno Wave S (Blue 2 Bays)

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