Training Log Archive: Ralph

In the 7 days ending Jul 18, 2011:

1:49

0:00

Note
(rest day)

"sleep" day

Note

busy busy busy

Event: Harvester Relay Weekend

Run 45:00 [3]

Control hanging/collecting for the weekend

Note

Back to Sheffield

Note

Back to Sheffield

10 AM

Run 40:14 [4] 7.19 km (5:36 / km)
shoes: Nimbus 12's

3 x 2.1 km
6.57 - 6.50 - 6.34

Run 26:51 [3] 5.0 km (5:22 / km)
shoes: Nimbus 12's

jogjog + strides

9 AM

Run 1:27:39 [3] 19.17 km (4:34 / km) +240m 4:18 / km

Round the lake with Scott and Iain. + Extra loop

9 AM

Run 28:36 [3] 5.0 km (5:43 / km)
shoes: Cumulus 12's

Down and back to the Sodertalje track

Run intervals 24:53 [5] 6.43 km (3:52 / km)
shoes: Cumulus 12's

3 x 1 mile (5min) rest 200m jog (1.30)
2 x 400m in 74

Warm up /down 25:00 [2]

and strides

5 PM

Run 30:34 [3] 6.4 km (4:47 / km) +46m 4:37 / km
shoes: Cumulus 12's

Easy evening jog with Scott and Iain.