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Training Log Archive: Ralph

In the 7 days ending Dec 21, 2014:

activity # timemileskm+m
  Run4 4:35:42 37.57(7:20) 60.47(4:34)
  Cycling9 3:30:14
  Gym1 45:00
  O - Training1 27:35 3.29(8:23) 5.3(5:12)
  Warm up /down3 16:15
  Total13 9:34:46 40.87 65.77

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MoTuWeThFrSaSu

Sunday Dec 21, 2014 #

Event: MV Pippingford District Event (SE Families and Vets. Trophies)
 
11 AM

O - Training 27:35 [4] 5.3 km (5:12 / km)
ahr:173 max:186

Poor direction

Run 1:01:52 [3] 11.73 km (5:17 / km)
ahr:135 max:153 shoes: Asics Hyper 33 (2) Blue

Pre and post 30/30

Warm up /down 5:00 [2]


Green - Splits

Saturday Dec 20, 2014 #

1 PM

Run 1:01:20 [3] 13.54 km (4:32 / km)
ahr:143 max:161 shoes: Asics Hyper 33 (2) Blue

Easy in the park on my EPO loop with extensions

Friday Dec 19, 2014 #

Note

Last day of school

Thursday Dec 18, 2014 #

8 AM

Cycling 15:20 [2]
shoes: Giant Defy 3.5

ITW
1 PM

Cycling 15:01 [2]
shoes: Giant Defy 3.5

HFW
6 PM

Run 1:16:30 intensity: (20:39 @3) + (55:51 @4) 19.3 km (3:58 / km)
shoes: Asics Hyper 33 (2) Blue

4 x 3km
Took more rest after finishing work today and got much better HR and pace.

Warm up /down 5:00 [2]

Wednesday Dec 17, 2014 #

7 AM

Cycling 16:20 [1]
shoes: Giant Defy 3.5

4 PM

Cycling 16:59 [1]
shoes: Giant Defy 3.5

6 PM

Cycling 1:00:00 [3]

Turbo fun

Tuesday Dec 16, 2014 #

8 AM

Cycling 16:00 [1]
shoes: Giant Defy 3.5

ITW
4 PM

Cycling 17:00 [1]
shoes: Giant Defy 3.5

HFW
7 PM

Run 1:16:00 intensity: (46:00 @3) + (30:00 @4) 15.9 km (4:47 / km)
ahr:141 max:182 shoes: Asics Hyper 33 (2) Blue

168 avg in session
Session of 200s for 30 min. Indiv. Problem with ankle of tight bends so switched to running them on the straight

Warm up /down 6:15 [2]

Monday Dec 15, 2014 #

8 AM

Cycling 25:34 [2]
shoes: Giant Defy 3.5

ITW
4 PM

Cycling 28:00 [2]
shoes: Giant Defy 3.5

HFW

Gym 45:00 [2]

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