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Training Log Archive: Ralph

In the 7 days ending Sep 7, 2014:

activity	#	time	miles		km		+m
Run	6	4:28:23	32.53	(8:15)	52.35	(5:08)	65
Gym	2	2:40:00
O - Training	2	2:07:12	11.56	(11:00)	18.6	(6:50)
Cycling	2	2:00:00
Warm up /down	1	9:12	0.75	(12:20)	1.2	(7:40)
Total	11	11:24:47	44.83		72.15		65

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» now

Sunday Sep 7, 2014 #

11 AM

Run 51:34 [3] 9.4 km (5:29 / km)
ahr:140 shoes: Asics Hypers B&G

Wu round the 5 and then wd round the 3.5 with a bit in the forest and then a bit extra

Run tempo 22:45 [4] 6.4 km (3:33 / km) +65m 3:23 / km
ahr:175 shoes: Asics Hypers B&G

4 mile tempo on the 7km track at Tveta.

7 PM

Run 10:23 [3] 1.95 km (5:19 / km)
shoes: Asics Hypers B&G

Saturday Sep 6, 2014 #

6 PM

Run 57:27 [3] 11.2 km (5:08 / km)
ahr:133 shoes: Asics Hypers B&G

Dose of reality (having to train after working a full day)

C • Work? 4

Friday Sep 5, 2014 #

7 PM

Cycling 1:00:00 [2]

Thursday Sep 4, 2014 #

9 AM

Gym 1:10:00 [2]

Lighter weight and more reps (power), have now found a box to jump onto

6 PM

O - Training 57:12 [3] 9.0 km (6:21 / km)
ahr:154 shoes: Icebug (NightHawk)

Easy training on Lunsen

Warm up /down 9:12 [2] 1.2 km (7:40 / km)
shoes: Icebug (NightHawk)

Wednesday Sep 3, 2014 #

9 AM

Cycling 1:00:00 [2]

5 PM

Run 1:01:14 [3] 12.5 km (4:54 / km)
shoes: Asics Hypers B&G

Tuesday Sep 2, 2014 #

11 AM

O - Training 1:10:00 [4] 9.6 km (7:17 / km)
ahr:154 max:184 shoes: Icebug (NightHawk)

O Intervals.
North of town and I found the flatness difficult to deal with (bad feature i.d.) so relying on compass (which wasn't doing so great). Poor in the ring again.

Run 20:00 [3] 3.2 km (6:15 / km)
shoes: Icebug (NightHawk)

Monday Sep 1, 2014 #

9 AM

Gym 1:30:00 [2]

Up to 70kgs on the squats today. Still terrible at the woodchoppers

5 PM

Run 45:00 [2] 7.7 km (5:51 / km)
shoes: Asics Hypers B&G

With my running groups

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