Training Log Archive: RalphIn the 7 days ending Nov 29, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Nov 29, 2015 #
Warm up /down 13:44 [2] 0.7 km (19:37 / km)
shoes: Inov8 200 Aus
Run 53:25 [5] 7.85 km (6:48 / km) +1073m 4:03 / km
shoes: Inov8 200 Aus
Flat first k to the bottom of the hill, had to work really hard on the first sections which was the steepest part, alternating with power hiking and running. Flattened out on the road section and then I really pushed on on the final single track part. Grabbed the win.
Warm up /down 13:45 [2] 2.6 km (5:17 / km)
shoes: Inov8 200 Aus
Saturday Nov 28, 2015 #
O - Sprint Race 14:20 [5] 3.6 km (3:59 / km)
Friday Nov 27, 2015 #
O - Training 1:07:07 8.9 km (7:32 / km)
shoes: Inov8 200 Aus
Part of final section of Men's course followed by control pick
Warm up /down 13:00 [2] 1.5 km (8:40 / km)
shoes: Inov8 200 Aus
Thursday Nov 26, 2015 #
O - Training 1:13:55 11.5 km (6:26 / km)
shoes: Inov8 200 Aus
Start of Men's course (first 5 controls), and then start of Women's course (first 8 controls), plus time on "model map".
Warm up /down 14:00 [2] 2.0 km (7:00 / km)
shoes: Inov8 200 Aus
Tuesday Nov 24, 2015 #
Run 26:49 5.7 km (4:42 / km)
shoes: Mizuno Wave Aus
Warm up /down 10:34 [2] 0.8 km (13:12 / km)
Monday Nov 23, 2015 #
Run 42:44 9.4 km (4:33 / km)
shoes: Mizuno Enigma 4 Aus
Specific Drills 44:41 [2] 1.7 km (26:17 / km)
shoes: Mizuno Enigma 4 Aus