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Training Log Archive: Ralph

In the 7 days ending Oct 25, 2015:

activity

time

miles

Run

6:11:51

51.57

(7:13)

83.0

(4:29)

O - Training

1:22:28

5.72

(14:26)

9.2

(8:58)

Cycling

1:20:00

Specific Drills

56:18

1.06

(53:18)

1.7

(33:07)

Warm up /down

39:33

1.93

(20:32)

3.1

(12:45)

O - Sprint Race

16:11

2.17

(7:26)

3.5

(4:37)

Total

10:46:21

62.45

100.5

1:59

0:00

» now

Sunday Oct 25, 2015 #

9 AM

O - Training 44:43 [2] 3.8 km (11:46 / km)
shoes: Inov8 212 Aus

Hanging for 1 exercise

12 PM

O - Training 24:01 [3] 3.3 km (7:17 / km)
shoes: Inov8 212 Aus

Aim: To learn to run with the magnifier

O - Training 13:44 [3] 2.1 km (6:32 / km)
shoes: Inov8 212 Aus

Run 11:36 [2] 2.1 km (5:31 / km)
shoes: Inov8 212 Aus

Up to the top of the mountain

Saturday Oct 24, 2015 #

Event: Sprint Into Spring Race 2 - Darebin Parklands

1 PM

O - Sprint Race 16:11 [4] 3.5 km (4:37 / km)
shoes: Inov8 212 Aus

Sprint into Spring 2

Run 24:24 [2] 4.2 km (5:49 / km)
shoes: Inov8 212 Aus

Warm up /down 3:04 [2] 0.3 km (10:13 / km)
shoes: Inov8 212 Aus

5 PM

Run 14:20 [2] 2.7 km (5:19 / km)
shoes: Mizuno Enigma 4 Aus

Warm up /down 17:10 [2] 1.4 km (12:16 / km)
shoes: Mizuno Enigma 4 Aus

Run race 8:44 [5] 3.0 km (2:55 / km)
shoes: Asics Hyperspeed

3k race in the local series here.
Had thought about what kind of time I wanted, something in the low 8.30s was the plan, but wasn't sure how the race would pan out. In the end the field was big and wasn't taken at such a fast pace to start with. I ran the first lap in lane 3 and the second in 2 and we went through the first k in just over 3.
Then Nick got on the front and decided to push it a bit, I followed when gaps appeared in the line but when 3 guys were left at the front I didn't have the guts to chase (and didn't fancy overtaking on a bend), and they got away and I still ended up chasing on my own pretty much. Also got confused with the number of laps to go and though we had 800 to go and then heard the bell ringing... ooops.
So yeah for my first proper track race (sorry Varsity) I was generally a massive spanner, but I am at least learning I guess.
Probably going to do a few more of these over my time here, the standard might improve and hopefully so will I.

C • Results 1

Run 28:15 [2] 5.7 km (4:57 / km)
shoes: Mizuno Enigma 4 Aus

Long wd

Friday Oct 23, 2015 #

9 AM

Run 34:22 [2] 6.9 km (4:59 / km)
shoes: Mizuno Enigma 4 Aus

Jog to Chandler via Pipe Bridge then back on the opposite side

Thursday Oct 22, 2015 #

5 PM

Cycling 20:00 [1]

6 PM

Run 1:07:20 16.3 km (4:08 / km)
shoes: Mizuno Wave Aus

8 x 1k, 200 jog recovery
2.59, 59, 59, 58, 59, 58, 58, 56
Bit windy but not hot at least.

Warm up /down 11:43 [2] 0.8 km (14:39 / km)
shoes: Mizuno Wave Aus

8 PM

Cycling 20:00 [1]

Wednesday Oct 21, 2015 #

10 AM

Run 1:21:14 [3] 19.04 km (4:16 / km)
shoes: Mizuno Enigma 4 Aus

It actually rained in Australia.
Out to the Merri Creek, down to Dights Falls, then down the Yarra to Collins Bridge through the farm, crossed over and came back to Studley Park Boathouse via some pretty awesome single track, then back along the Yarra as per usual to the pipe bridge.

Tuesday Oct 20, 2015 #

5 PM

Cycling 20:00 [1]

6 PM

Run 24:01 [2] 5.0 km (4:48 / km)
shoes: Mizuno Enigma 4 Aus

Run 20:00 [4] 6.06 km (3:18 / km)
shoes: Mizuno Enigma 4 Aus

Mona Fartlek

Warm up /down 7:36 [2] 0.6 km (12:40 / km)
shoes: Mizuno Enigma 4 Aus

8 PM

Cycling 20:00 [1]

Monday Oct 19, 2015 #

5 PM

Run 57:35 [2] 12.0 km (4:48 / km)
shoes: Mizuno Wave Aus

To Alphington and then afterwards along the Yarra on the single track then up over the blvd and back.

Specific Drills 56:18 [1] 1.7 km (33:07 / km)
shoes: Mizuno Wave Aus

Drills, added in Wall drives

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