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Training Log Archive: Ralph

In the 7 days ending Mar 12, 2016:

activity # timemileskm+m
  Run8 4:09:40 30.55(8:10) 49.17(5:05)
  O - Training1 45:00 3.36(13:25) 5.4(8:20)
  Cycling1 30:00
  O - Sprint Race2 26:01 4.16(6:15) 6.7(3:53)
  Core Stability1 25:00
  Warm up /down3 23:00 1.24(18:30) 2.0(11:30)
  O - Sprint Training1 20:26 3.11(6:35) 5.0(4:05)
  Total10 6:59:07 42.42 68.27

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SuMoTuWeThFrSa

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

Sunday Mar 6, 2016 #

9 AM

Run 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 200 Aus

Run to start
10 AM

O - Training 45:00 [2] 5.4 km (8:20 / km)
shoes: Inov8 200 Aus

Hanging
11 AM

Run 37:00 [2] 7.66 km (4:50 / km)
shoes: Mizuno Enigma 4 Aus

Run afterwards

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