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Training Log Archive: Ralph

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Run7 8:19:15 60.71(8:13) 97.7(5:07)
  Cross Country1 28:48 5.69(5:04) 9.15(3:09)
  Warm up /down1 12:29 0.62(20:05) 1.0(12:29)
  Total7 9:00:32 67.01(8:04) 107.85(5:01)

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Sunday Oct 16, 2016 #

3 PM

Run 1:29:45 intensity: (45:29 @2) + (44:16 @3) 20.0 km (4:29 / km)
ahr:144 max:156 shoes: Mizuno Wave S 2 (Blue Green)

Rare jaunt to Wimbledon Common for this run. Some tight muscles and feeling a bit heavy but all good

Saturday Oct 15, 2016 #

3 PM

Run 54:14 intensity: (41:30 @2) + (12:44 @3) 11.0 km (4:56 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Warming up and down (extended) for the XC

Cross Country race 28:48 [5] 9.15 km (3:09 / km)
ahr:182 max:189 shoes: Mizuno Wave S 2 (Blue Green)

Does it still count as XC if you wear your road shoes?

Surrey XC League #1 - Richmond Park

Started out pretty quick just behind the front. Felt comfortable here but climbing back up towards Sidmouth Wood Kevin Quinn (SLH) stormed off and I couldn't get onto the back on the chase group, sitting about 10 metres off the back of them. On the second lap, Phil Seassman (KEN) got a clear gap for second place, Jon Pepper (RAN) was in third, and I was left battling Luke Caldwell (DMV) for fourth.

We swapped the lead a few times but neither of us ever made a gap until the final corner where my sprint finish just proved to be fractionally stronger.

Ranelagh probably third in this fixture which is a great start to the season.

Good hit out for me, felt very solid and happy with the pace I was at.

Warm up /down 12:29 [2] 1.0 km (12:29 / km)
shoes: Mizuno Wave S 2 (Blue Green)

Friday Oct 14, 2016 #

4 PM

Run 1:08:55 [2] 12.4 km (5:33 / km)
ahr:134 max:156 shoes: Mizuno Wave Sayonara 2 White

Easy

Thursday Oct 13, 2016 #

4 PM

Run 1:19:41 [2] 15.1 km (5:17 / km)
ahr:136 max:155 shoes: Mizuno Wave Sayonara 2 (M1)

Easy, little less big trails than yesterday

Wednesday Oct 12, 2016 #

5 PM

Run 1:21:19 [2] 14.8 km (5:30 / km)
ahr:133 max:153 shoes: Mizuno Wave S 2 (Blue Green)

Easy. More trails than yesterday. Achilles fine

Tuesday Oct 11, 2016 #

3 PM

Run 1:19:41 [2] 16.5 km (4:50 / km)
ahr:134 max:158 shoes: Mizuno Wave S (Blue 2 Bays)

Felt a really odd twinge in my achilles yesterday, and it continued to feel odd at work. Opted to stick on the big ski tracks for most of the run to give a level surface, achilles fine.

Monday Oct 10, 2016 #

6 PM

Run 45:40 [2] 7.9 km (5:47 / km)
ahr:119 max:142 shoes: Asics Gel-33 Electro

Easy

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