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Training Log Archive: Ralph

In the 7 days ending Jul 17, 2016:

activity # timemileskm+m
  Run7 5:09:15 38.31(8:04) 61.65(5:01)
  O - Training1 1:28:45 7.27(12:12) 11.7(7:35)
  Terrain Running1 1:20:00 6.9(11:36) 11.1(7:12)
  Specific Drills1 35:44 1.37(26:08) 2.2(16:15)
  Warm up /down2 13:38 0.37 0.6
  Total8 8:47:22 54.21 87.25

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Sunday Jul 17, 2016 #

8 AM

Run 11:43 [2] 2.2 km (5:20 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

10 AM

O - Training 1:28:45 [3] 11.7 km (7:35 / km)
ahr:150 max:167 shoes: Icebug (NightHawk)

Out near Angered, fairly heavy in the forest as expected but all was good. Legs still feeling the plyo.

Tested the new Str8 compass for the first time in Sweden, it did a good job of helping me to hold my direction
C • Str8 compass? 17

Saturday Jul 16, 2016 #

12 PM

Run 35:50 [2] 6.7 km (5:21 / km)
ahr:136 shoes: Inov 212 (blue)

Jog before and after

Terrain Running 1:20:00 [4] 11.1 km (7:12 / km)
ahr:166 max:181 shoes: Inov 212 (blue)

10 x 6 mins, out from Getryggen towards SAIK clubhouse and then back. Bit of doms from yesterday but in general felt good.

Warm up /down 5:00 [2]

Friday Jul 15, 2016 #

4 PM

Run 51:24 intensity: (34:24 @2) + (17:00 @3) 11.2 km (4:35 / km)
ahr:137 max:163 shoes: Mizuno Wave Sayonara 2 White

Steady before drills, easy effort afterwards but feeling the drills on the hills

Specific Drills 35:44 [2] 2.2 km (16:15 / km)
shoes: Mizuno Wave Sayonara 2 White

Drills, 2 x 8 plyos, then hills bounds

Thursday Jul 14, 2016 #

3 PM

Run 1:11:00 intensity: (31:30 @2) + (13:30 @3) + (10:00 @4) + (16:00 @5) 13.1 km (5:25 / km)
ahr:138 max:183 shoes: Mizuno Wave S 2 (Blue Green)

T 10 [3] 3x4(30/30)[4] Hills, 4x30/30
Felt good

Warm up /down 8:38 [2] 0.6 km (14:23 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Wednesday Jul 13, 2016 #

4 PM

Run 1:32:32 intensity: (1:20:10 @2) + (12:22 @3) 19.32 km (4:47 / km)
ahr:138 max:161 shoes: Mizuno Wave Sayonara 2 (M1)

So both yr and google said it wasn't going to rain today, got 10 minutes out of the door and got thoroughly soaked. Felt alright today.

Tuesday Jul 12, 2016 #

10 AM

Run 25:56 [3] 3.93 km (6:36 / km)
ahr:149 max:162 shoes: Mizuno Wave Sayonara 2 White

Up to Ftan
2 PM

Run 20:50 [2] 5.2 km (4:00 / km)
shoes: Mizuno Wave Sayonara 2 White

Back to Scuol

Monday Jul 11, 2016 #

Note

Long Day - running with a camera after runners

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