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Training Log Archive: Ralph

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  Run8 4:13:51 29.85(8:30) 48.03(5:17)
  O - Sprint Race4 50:58 8.2(6:13) 13.2(3:52)
  Warm up /down4 33:48 1.55(21:45) 2.5(13:31)
  Cycling1 30:00
  Core Stability1 25:00
  O - Sprint Training1 20:26 3.11(6:35) 5.0(4:05)
  Total9 6:54:03 42.71 68.73

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MoTuWeThFrSaSu

Sunday Mar 13, 2016 #

11 AM

Run 24:00 [2] 3.5 km (6:51 / km)
shoes: Mizuno Wave Aus

O - Sprint Race 12:10 [5] 3.4 km (3:35 / km)
shoes: Mizuno Wave Aus

MSW 3
Not quite so smooth
5 PM

O - Sprint Race 12:47 [5] 3.1 km (4:07 / km)
ahr:177 max:185 shoes: Asics Hyperspeed

Kardinia MSW 4
Small buildings with detail

Run 12:00 [2] 2.53 km (4:45 / km)
shoes: Mizuno Wave Aus

Run 15:11 [2] 2.5 km (6:04 / km)
shoes: Mizuno Wave Aus

Warm up /down 10:48 [2] 0.5 km (21:36 / km)
shoes: Mizuno Wave Aus

Saturday Mar 12, 2016 #

Event: #Eurovision Melbourne Sprint Weekend
 
11 AM

O - Sprint Race 12:13 [5] 3.0 km (4:04 / km)
ahr:166 max:188 shoes: Mizuno Wave Aus

MSW 1 RMIT

Run 20:00 [2] 3.9 km (5:08 / km)
shoes: Mizuno Wave Aus

Warm up /down 8:00 [2] 0.7 km (11:26 / km)
shoes: Mizuno Wave Aus

5 PM

O - Sprint Race 13:48 [5] 3.7 km (3:44 / km)
shoes: Asics Hyperspeed

WRE Melbourne Uni
Felt in control and pretty good (lost some time in the garden section)

Run 27:00 [2] 5.0 km (5:24 / km)
shoes: Mizuno Wave Aus


1 - Splits

Friday Mar 11, 2016 #

4 PM

Run 30:00 [2] 6.21 km (4:50 / km)
shoes: Mizuno Enigma 4 Aus

Easy run with Tash

Cycling 30:00 [1]

Thursday Mar 10, 2016 #

Run 50:00 intensity: (32:00 @2) + (18:00 @4) 8.0 km (6:15 / km)

5k of straights and bends

Wednesday Mar 9, 2016 #

6 PM

O - Sprint Training 20:26 [3] 5.0 km (4:05 / km)
shoes: Mizuno Enigma 4 Aus

Quarries Hill

Run 20:00 [2] 4.6 km (4:21 / km)
shoes: Mizuno Enigma 4 Aus

Warm up /down 2:30 [2] 0.5 km (5:00 / km)
shoes: Mizuno Enigma 4 Aus

Tuesday Mar 8, 2016 #

7 PM

Run 55:40 intensity: (21:40 @2) + (34:00 @5) 11.8 km (4:43 / km)
ahr:138 max:189 shoes: Mizuno Wave Aus

Very hot this evening.
Session with the gang.
(1km [3min] 5 x 200m [100m jog] [3min]) x2, +1km
2:54, 32s, 2:51, 31s, 2:47

Warm up /down 12:30 [2] 0.8 km (15:37 / km)
shoes: Mizuno Wave Aus

Monday Mar 7, 2016 #

4 PM

Core Stability 25:00 [1]
(rest day)

With Max

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