Training Log Archive: RalphIn the 9 days ending Aug 7, 2011:
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Sunday Aug 7, 2011 #
O - Training 35:00 [4] 6.0 km (5:50 / km)
Alright until contour only.
Need a better strategy for long legs here, think I have got one though.
Better o than normal, been thinking about it. Think it's working, we will have to see though
Warm up /down 15:00 [2]
Run 10:00 [3]
Saturday Aug 6, 2011 #
Run 1:14:22 [3] 15.71 km (4:44 / km) +236m 4:24 / km
Friday Aug 5, 2011 #
Run 26:11 [3] 5.87 km (4:28 / km) +143m 3:59 / km
Thursday Aug 4, 2011 #
Run 13:21 [3] 2.51 km (5:19 / km) +99m 4:26 / km
shoes: Nimbus 12's
Run 12:59 [3] 2.75 km (4:43 / km) +55m 4:18 / km
shoes: Nimbus 12's
Run 26:00 [4] 4.0 mi (6:30 / mi)
shoes: Nimbus 12's
Good session and glad to do it.
Lonely on the track but very nice.
Warm up /down 10:00 [2]
Run 24:00 [3] 5.37 km (4:28 / km) +119m 4:01 / km
Bad milk causing early finish.
Wednesday Aug 3, 2011 #
O - Training 30:00 [3] ***
spiked:1/3c
vs Jonas Nordstrom (Swedish JWOC), he kicked my ass.
Bad milk
Warm up /down 10:00 [2]
Tuesday Aug 2, 2011 #
O - Sprint Training 15:00 [4]
Run 20:00 [3] 3.83 km (5:13 / km)
Run 20:49 [3] 3.67 km (5:40 / km) +89m 5:04 / km
shoes: Nimbus 12's
Monday Aug 1, 2011 #
Run 1:01:52 [3] 11.35 km (5:27 / km) +306m 4:48 / km
Sunday Jul 31, 2011 #
Run 1:25:12 [3] 19.22 km (4:26 / km)
who is flying
Saturday Jul 30, 2011 #
Note
(rest day)