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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 7 days ending Jan 6, 2016:

activity # timemileskm+m
  Run8 8:23:16 71.69(7:01) 115.38(4:22)
  Warm up /down2 30:34 1.74(17:34) 2.8(10:55)
  Total8 8:53:50 73.43(7:16) 118.18(4:31)

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ThFrSaSuMoTuWe

Wednesday Jan 6, 2016 #

8 AM

Run 1:03:02 [2] 13.9 km (4:32 / km)
shoes: Mizuno Enigma 4 Aus

Last run in Falls Creek. To the water tower.
Map Falls Creek Village for Sprint Orienteering
C • Mapping 8

Tuesday Jan 5, 2016 #

9 AM

Run 1:21:18 intensity: (46:18 @2) + (35:00 @5) 18.5 km (4:24 / km)
shoes: Mizuno Wave Aus

8 x 1k off 1 minute
Wet so slower than last time

Warm up /down 15:55 [2] 1.5 km (10:37 / km)
shoes: Mizuno Wave Aus

Monday Jan 4, 2016 #

9 AM

Run 1:00:47 [2] 13.05 km (4:39 / km)
shoes: Mizuno Enigma 4 Aus

Eerie tranquillity along the aqueduct trail
C • poetic 1

Sunday Jan 3, 2016 #

9 AM

Run 1:35:11 [3] 22.45 km (4:14 / km)
shoes: Mizuno Enigma 4 Aus

Group long run

Saturday Jan 2, 2016 #

9 AM

Run 1:05:29 intensity: (10:10 @2) + (30:43 @3) + (24:36 @4) 16.48 km (3:58 / km)
shoes: Mizuno Wave Aus

Fitzy's Hut
7.4k wu then 6.5k tempo up the hill and on some single track which was very cool. 2.5k wd.

Friday Jan 1, 2016 #

1 PM

Run 59:56 [2] 12.7 km (4:43 / km)
shoes: Mizuno Enigma 4 Aus

With Nick up to the lake and around

Thursday Dec 31, 2015 #

9 AM

Run 56:32 intensity: (20:51 @2) + (18:47 @3) + (16:54 @5) 13.7 km (4:08 / km)
shoes: Mizuno Wave Aus

8 x 400m [200m float]

Warm up /down 14:39 [2] 1.3 km (11:16 / km)
shoes: Mizuno Wave Aus

5 PM

Run 21:01 [2] 4.6 km (4:34 / km)
shoes: Mizuno Enigma 4 Aus

Recovery Run

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