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Training Log Archive: Ralph

In the 7 days ending Sep 6, 2015:

activity # timemileskm+m
  Run7 4:07:04 31.69(7:48) 50.99(4:51)
  Cycling2 3:59:05
  O - Training2 1:09:14 6.11(11:19) 9.84(7:02)
  Terrain Running1 42:00 4.1(10:14) 6.6(6:22)
  Warm up /down2 19:14 1.12 1.8
  Specific Drills1 14:00 0.62(22:32) 1.0(14:00)
  Total9 10:30:37 43.64 70.24

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MoTuWeThFrSaSu

Sunday Sep 6, 2015 #

9 AM

Cycling 3:01:05 intensity: (2:00:00 @2) + (1:01:05 @3)
shoes: Giant

80k out through Bushy Park, Esher, Cobham, Ockham, Ranmore Common, Box Hill, Epsom, Kingston, Richmond Park

Worked reasonably, 1 mechanical, 1 bike shop stop, 1 comfort break

Saturday Sep 5, 2015 #

12 PM

Run race 14:09 [5] 4.7 km (3:01 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Surrey Road Relays Wimbledon Park
Ran first leg, went with the leaders to start with and felt like I was working at a good pace. On the big climb let the first guy go and then pushed off the top to catch back up. Overtook him on the descent and worked hard to the finish. Felt pretty good.
Team finished 7th

Cycling 58:00 intensity: (33:00 @1) + (25:00 @2)
shoes: Giant

Run 22:30 [2] 3.2 km (7:02 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Friday Sep 4, 2015 #

11 AM

Run 47:34 intensity: (29:03 @2) + (18:31 @3) 10.0 km (4:45 / km)
shoes: Mizuno Wave Sayonara 2 White

Specific Drills 14:00 [1] 1.0 km (14:00 / km)
shoes: Mizuno Wave Sayonara 2 White

6 PM

Run 30:38 [2] 6.3 km (4:52 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Thursday Sep 3, 2015 #

10 AM

Run 28:16 [2] 6.1 km (4:38 / km)
shoes: Mizuno Wave Sayonara 2 White

Morning jog
7 PM

Run 58:19 intensity: (4:10 @2) + (29:09 @3) + (25:00 @5) 12.4 km (4:42 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Into the park in the rain, plenty of deer to scare
5 x 1km off 5 minutes, circuits around the lower Pen Pond, bit muddy but alright

Wednesday Sep 2, 2015 #

Note
(rest day)

Flew to UK

Tuesday Sep 1, 2015 #

10 AM

Run 25:38 [2] 4.6 km (5:34 / km)
shoes: Icebug (NightHawk)

Wu and d

Warm up /down 2:46 [1]

Terrain Running 42:00 [4] 6.6 km (6:22 / km)
shoes: Icebug (NightHawk)

Marsh intervals + the hill off 7 minutes
Marsh was drier that last time I was in it, track still reasonably clear
Felt pretty strong actually
6 PM

O - Training 31:20 [3] 4.44 km (7:03 / km)

Easy with Josh

Warm up /down 16:28 [2] 1.8 km (9:09 / km)

Monday Aug 31, 2015 #

11 AM

O - Training 37:54 [2] 5.4 km (7:01 / km)
shoes: Icebug (NightHawk)

Corridor training in Tveta, mostly good apart from when I looked up to spot the boulder I wanted to see and then as I got closer the boulder got up and ran away #elkproblems

Run 20:00 [2] 3.7 km (5:24 / km)
shoes: Icebug (NightHawk)

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