Training Log Archive: RalphIn the 30 days ending Nov 30, 2011:
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Note
Run 42:16 [3] 7.29 km (5:48 / km)
shoes: Cumulus 12's
Run intervals 36:00 [4] 9.28 km (3:53 / km)
shoes: Brooks Mach 9
Note
Cross Country race 31:22 [5] 8.87 km (3:32 / km) +151m 3:15 / km
shoes: Brooks Mach 9
Run hills 27:38 [4] 5.37 km (5:09 / km)
shoes: Brooks Mach 9
Run 37:48 [3] 7.25 km (5:13 / km)
shoes: Cumulus 12's
Run hills 25:23 [4] 5.3 km (4:47 / km)
Run 44:33 [3] 8.17 km (5:27 / km)
shoes: Nimbus 12's
O - Sprint Training 26:59 [4] *** 5.97 km (4:31 / km)
spiked:21/22c shoes: Nimbus 12's
Run 29:07 [3] 5.45 km (5:21 / km)
shoes: Nimbus 12's
Specific Drills 52:09 [1] 2.76 km (18:54 / km)
shoes: Nimbus 12's
O - Training 25:00 [4] 4.43 km (5:39 / km) +160m 4:47 / km
spiked:16/18c
Run 33:50 [3] 5.68 km (5:57 / km)
ahr:141 max:162 shoes: Cumulus 12's
Run 55:07 [3] 10.41 km (5:18 / km) +269m 4:41 / km
shoes: Cumulus 12's
O - Night 47:39 [3] *** 5.42 km (8:47 / km)
spiked:11/20c