Training Log: Ralph
In the last 7 days:
activity # time miles km +m
Run(a) 7 4:54:20 39.02 (7:33) 62.8 (4:41)
Run 3 2:31:38 19.2 (7:54) 30.9 (4:54)
O - Sprint Training 2 1:01:02 9.26 (6:36) 14.9 (4:06) 89c
Total 9 8:27:00 67.48 (7:31) 108.6 (4:40) 89c
10 AM
Run(a) 34:33 [2 ] 7.2 km (4:48 / km) ahr:125 max:140 shoes: SauKN(fl)
Run 40:00 [4 ] 12.5 km (3:12 / km) ahr:168 max:178 shoes: SauKN(fl)
8x4[1] with Kris on "neutral" ground (Braemar Highland Games Centre) Grass for me, carbon shoes for Kris. Inside lane for me, threshold speed for Kris. Paces - 3.11,2.53,3.11,2.57,3.10,2.56,3.06,2.48 Did run the last one harder than the rest
5 PM
Run(a) 1:18:53 [2 ] 15.7 km (5:01 / km) ahr:121 max:140 shoes: SauIR(b1)
With Kris and Ali up from Linn of Dee
8 AM
Run 1:15:38 intensity: (36:02 @1) + (39:36 @2) 11.5 km (6:35 / km) ahr:124 max:155 shoes: SauIR(b1)
Braemar hill loop - pre wedding
10 AM
Run(a) 31:50 [2 ] 7.0 km (4:33 / km) ahr:127 max:147 shoes: SauIR(b1)
To a park in Dundee
5 PM
Run(a) 17:20 [2 ] 3.6 km (4:49 / km) ahr:123 max:140 shoes: SauKN(fl)
To another park in Dundee
O - Sprint Training 33:39 intensity: (59 @1) + (18:07 @3) + (14:33 @4) *** 8.2 km (4:06 / km) ahr:143 max:165 55c shoes: SauKN(fl)
Picking through the park
9 AM
Run(a) 30:03 [2 ] 5.7 km (5:16 / km) ahr:123 max:147 shoes: SauIR(b1)
Dundee explore
6 PM
Run(a) 1:11:30 [2 ] 16.3 km (4:23 / km) ahr:130 max:139 shoes: SauIR(b1)
Tentsmuir with Jones
8 AM
Run(a) 30:11 intensity: (20:11 @2) + (10:00 @4) 7.3 km (4:08 / km) ahr:157 max:165 shoes: SauIR(b1)
10 T on Old Deer Park
5 PM
O - Sprint Training 27:23 intensity: (4:40 @2) + (22:43 @4) *** 6.7 km (4:05 / km) ahr:170 max:182 34c shoes: SauKN(fl)
KO Sprint training
Run 36:00 [2 ] 6.9 km (5:13 / km) ahr:127 max:147 shoes: SauKN(fl)
« Earlier
Recent Weeks:
all weeks |
months |
years |
as calendar