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Training Log Archive: Ralph

In the 7 days ending Sep 13, 2015:

activity	#	time	miles		km		+m
Run	9	6:27:42	50.89	(7:37)	81.9	(4:44)
Cycling	1	4:28:00
O - Sprint Race	2	1:13:13	10.63	(6:53)	17.1	(4:17)
Warm up /down	4	29:00	1.12		1.8
Specific Drills	1	14:30	0.62	(23:20)	1.0	(14:30)
Total	10	12:52:25	63.26		101.8

4:28

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Sunday Sep 13, 2015 #

9 AM

Cycling 4:28:00 [2]
shoes: Giant

Out to the Surrey Hills. 106km
Bushy Park, Esher, Cobham then Hungry Hill, Unclassified Hill (Barnet Hill?), Pitch Hill, Holmbury Hill, Leith Hill, Ranmore Hill, Box Hill, Epsom, Kingston, Richmond Park.
Mostly winging it, only got lost on Winterfold, normally I don't run on the roads there.

Saturday Sep 12, 2015 #

Event: London City Race

10 AM

O - Sprint Race 49:17 [5] 12.5 km (3:57 / km)
shoes: Mizuno Wave S 2 (Blue Green)

City of London Race
Was not really very good in the first technical bit then did alright, then was again poor in the technical stuff near the end. Tried hard. Was fun

Run 25:00 [2] 3.6 km (6:57 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Decent warm up, again shoddy warm down

Warm up /down 12:00 [2]

Course 1 - ME - Splits

Friday Sep 11, 2015 #

Event: City Race Weekend: Night Sprint

11 AM

Run 30:15 [3] 6.6 km (4:35 / km)
shoes: Asics Hyper 33 (2) Blue

8 PM

O - Sprint Race 23:56 [5] 4.6 km (5:12 / km)
shoes: Mizuno Wave Sayonara 2 White

Imperial College Night Sprint
I got very lost on occasions

Run 29:00 [2] 5.0 km (5:48 / km)
shoes: Mizuno Wave Sayonara 2 White

Good warm up with Willy where we raced some people who wanted to run with us. Small victories.
Poor warm down, tired and hungry

Course 1 - Splits

Thursday Sep 10, 2015 #

11 AM

Run 1:06:15 16.1 km (4:07 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Into the park for intervals. Roasting, at +20, pretty tired afterwards, worked hard. Yoga pond woman was about, but not doing yoga, odd.

C • what is a yoga pond? 2

Warm up /down 7:00 [2] 0.7 km (10:00 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Wednesday Sep 9, 2015 #

10 AM

Run 1:03:20 13.3 km (4:46 / km)
shoes: Asics Hyper 33 (2) Blue

Longer run in the park

Warm up /down 4:00 [2] 0.6 km (6:40 / km)
shoes: Asics Hyper 33 (2) Blue

6 PM

Run 25:12 [2] 5.1 km (4:56 / km)
shoes: Mizuno Wave Sayonara 2 White

Evening in the park

Tuesday Sep 8, 2015 #

4 PM

Run 1:18:20 17.3 km (4:32 / km)
shoes: Mizuno Wave Sayonara 2 White

Kris Jones was in town for work, so went for a run and a dab of intervals in the park. Good times.

Warm up /down 6:00 [2] 0.5 km (12:00 / km)
shoes: Mizuno Wave Sayonara 2 White

Monday Sep 7, 2015 #

10 AM

Run 41:30 [2] 8.5 km (4:53 / km)
shoes: Mizuno Wave Sayonara 2 White

Specific Drills 14:30 [1] 1.0 km (14:30 / km)
shoes: Mizuno Wave Sayonara 2 White

6 PM

Run 28:50 [2] 6.4 km (4:30 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Evening sunshine run, park too myself once I got away from the roads. Lovely

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