Training Log Archive: RalphIn the 31 days ending Oct 31, 2010:
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Run 1:05:09 [3] 11.58 km (5:38 / km)
ahr:142 max:166 shoes: Cumulus 12's
Run 1:08:52 [3] 12.58 km (5:28 / km)
ahr:139 max:161 shoes: Nimbus 12's
Run 9:20 [5] 2.6 km (3:35 / km)
weight:69.8kg shoes: Cumulus 12's
Specific Drills 45:47 [1] 3.42 km (13:23 / km)
ahr:129 max:167 shoes: Nimbus 12's
Run 42:40 [3] 9.01 km (4:44 / km)
ahr:142 max:169 shoes: Nimbus 12's
Note
(rest day)
Run 58:07 [3] 11.45 km (5:05 / km)
ahr:151 max:174 shoes: Cumulus 12's
Run race (Porter Valley Race) 42:20 [4] 10.98 km (3:51 / km) +200m 3:32 / km
ahr:174 max:183 shoes: Cumulus 12's
Run 40:00 [3] 7.7 km (5:12 / km)
ahr:146 max:172 shoes: Nimbus 12's
Run 23:00 [3] 4.93 km (4:40 / km)
ahr:166 max:192 weight:70.8kg shoes: WALSH 3
Run 30:00 [3] 6.0 km (5:00 / km)
shoes: Cumulus 12's
TASS S&C 44:00 [2]
Fell Run race 1:18:00 [5] 16.5 km (4:44 / km) +1000m 3:38 / km
shoes: WALSH 3
Run 23:59 [3] 4.98 km (4:49 / km)
ahr:139 max:162 shoes: Nimbus 12's
Run 21:24 [4] 5.17 km (4:08 / km)
ahr:166 max:182 shoes: Nimbus 12's
Run 7:00 [4] 1.99 km (3:31 / km)
ahr:175 max:181 shoes: Nimbus 12's
Warm up /down 7:21 [2] 0.99 km (7:25 / km)
ahr:130 max:155 shoes: Nimbus 12's
Fell Run 1:21:17 [3] 12.56 km (6:28 / km) +276m 5:50 / km
ahr:154 max:172
Run 1:22:57 [3] 13.33 km (6:13 / km) +439m 5:21 / km
ahr:139 max:169
Run 42:17 [3] 8.22 km (5:09 / km)
shoes: Nimbus 12's
Run 20:00 [4] 4.82 km (4:09 / km)
ahr:163 max:182 shoes: Nimbus 12's
O - Race 2:04:43 [5] **** 13.6 km (9:10 / km) +590m 7:32 / km
spiked:24/32c
O - Sprint Race 20:00 [5] 4.0 km (5:00 / km)
O - Training 52:11 [4] *** 6.77 km (7:42 / km)
ahr:174 max:188 spiked:9/14c shoes: VJ Sexes