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Training Log Archive: Ralph

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m
	Run	18	12:12:15	83.83		134.91		1627
	O - Training	7	6:16:06	25.89		41.67		1639
	Specific Drills	5	4:40:47	2.1		3.38		325
	TASS S&C	2	1:35:00
	Warm up /down	5	1:11:11	1.02		1.64
	Cross Country	2	1:07:32	11.68	(5:47)	18.8	(3:36)	274
	Circuits	1	30:00
	Total	28	27:32:51	124.52		200.4		3866
averages - sleep:7.8 rhr:44

1:43

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Monday Feb 28, 2011 #

Specific Drills 1:01:57 [1]

Didn't feel great so got a lift down and back. Good session though.

Sunday Feb 27, 2011 #

10 AM

O - Training 1:10:44 [4] 10.92 km (6:29 / km) +449m 5:22 / km

Long Distance. Orienteered nearly as badly as the map

C • the map... 2

Saturday Feb 26, 2011 #

Event: Twin Peaks

1 PM

O - Training 33:44 [4] 4.86 km (6:56 / km) +207m 5:43 / km

Middle Distance. Didn't run or navigate very well

4 PM

O - Training 38:34 [4] 5.99 km (6:26 / km) +208m 5:29 / km

Trains on Bishop's Wood - very nice area, except for the windblown part.

Friday Feb 25, 2011 #

3 PM

Run 6:07 [3] 1.4 km (4:22 / km) +6m 4:17 / km
shoes: Cumulus 12's

Run 12:10 [3] 2.09 km (5:49 / km) +59m 5:06 / km

From

Specific Drills 48:50 [1] 3.38 km (14:27 / km) +325m 9:45 / km

Plyometric stuff with Kelly.

Thursday Feb 24, 2011 #

6 PM

Run 49:02 [3] 7.96 km (6:10 / km) +197m 5:29 / km
ahr:159 max:206 shoes: Nimbus 12's

Hungover run with "James" and "Yvette"

Wednesday Feb 23, 2011 #

4 PM

Run 25:54 [3] 4.79 km (5:24 / km)
ahr:142 max:165

Warm up /down 8:28 [2] 0.62 km (13:39 / km)

Run 33:23 [4] 8.47 km (3:56 / km)
ahr:175 max:189

3k - 5x600m - 2k
Threshold and 5k

Tuesday Feb 22, 2011 #

Note
(rest day)

Much needed
Control

Monday Feb 21, 2011 #

5 PM

Run 8:29 [3] 1.86 km (4:34 / km) +44m 4:05 / km
ahr:157 max:169 shoes: Cumulus 12's

Had to push a bit to get to GGs on time

Specific Drills 50:00 [1]

Sunday Feb 20, 2011 #

8 AM

Run 1:32:15 [3] 15.12 km (6:06 / km) +469m 5:17 / km
ahr:144 max:173 shoes: Nimbus 12's

"Group" long run. Got dropped by everybody and so Peter and I just went around on our own, got a bit lost but ended up fine. Good serious life chat.

Saturday Feb 19, 2011 #

Event: 2011 Saucony English National Cross Country Championships

1 PM

Cross Country race 30:06 [5] 7.97 km (3:47 / km) +108m 3:32 / km
shoes: Brooks Mach 9

20th. Bad race,
poor: WU, eating routine, aggression, taper?

Friday Feb 18, 2011 #

5 PM

Run 29:58 [3] 6.15 km (4:52 / km) +128m 4:25 / km
ahr:141 max:164 shoes: Cumulus 12's

Easy jog..

Thursday Feb 17, 2011 #

6 PM

Run 46:41 [3] 8.37 km (5:35 / km) +157m 5:06 / km
ahr:132 max:161 shoes: Nimbus 12's

Easy jog with strides

Wednesday Feb 16, 2011 #

3 PM

Run 9:14 [3] 2.07 km (4:28 / km) +28m 4:11 / km
ahr:110 max:172

TASS S&C 45:00 [2]

Core and ankles - squats to 1/2 squats

7 PM

O - Training 24:59 [3] 3.98 km (6:17 / km) +98m 5:36 / km

Spot of night o

Tuesday Feb 15, 2011 #

Run 38:00 [3] 6.6 km (5:45 / km)
shoes: Nimbus 12's

Run 23:02 [4] 4.73 km (4:52 / km)

12 x 1min on 1off

Monday Feb 14, 2011 #

5 PM

Run 28:28 [3] 5.83 km (4:53 / km) +79m 4:34 / km
ahr:138 max:151

Specific Drills 1:00:00 [1]

Saturday Feb 12, 2011 #

10 AM

O - Training 1:02:38 [3] 7.85 km (7:59 / km) +345m 6:32 / km
ahr:154 max:185

Warm up /down 20:00 [2]

Friday Feb 11, 2011 #

4 PM

O - Training 57:27 [3] 8.07 km (7:07 / km) +333m 5:54 / km
ahr:155 max:173

Thursday Feb 10, 2011 #

5 PM

Run 18:26 [3]
ahr:152 shoes: Nimbus 12's

Very little time to run in between lectures and Harvester meeting.
"If you have little time, run uphill"

Run 9:30 [5] 1.91 km (4:58 / km) +100m 3:57 / km
ahr:173 max:186 shoes: Nimbus 12's

On Blake St. 5 reps.

Wednesday Feb 9, 2011 #

5 PM

Run 23:32 [3] 4.63 km (5:05 / km)
ahr:151 max:164 shoes: Cumulus 12's

Easy down and back to the gym and clubnight.

Circuits 30:00 [2]

Clubnight circuits
1.30 on 5 off, 2.00 on 5 off, 1.30 on 5 off.
Tough

TASS S&C 50:00 [2]

Core session, arm session, squat session.

Tuesday Feb 8, 2011 #

6 PM

Run 1:07:09 [3] 11.29 km (5:57 / km)
ahr:136 max:172 shoes: Nimbus 12's

Cruise afterwards. Knee felt a bit weird for last couple of minutes, stretch and check tomorrow.

Run 19:00 [5] 4.63 km (4:06 / km)
ahr:172 max:186 shoes: Nimbus 12's

Pyramid Intervals which were really hills (but shallow hills) but got to leg it downhill for speed. 30 to 150 s and back down again fully. 30 off after each.

Monday Feb 7, 2011 #

5 PM

Run 28:54 [3] 6.11 km (4:44 / km) +63m 4:30 / km
ahr:138 max:154 shoes: Cumulus 12's

Specific Drills 1:00:00 [1]

Sunday Feb 6, 2011 #

5 PM

Run 39:58 [3] 7.38 km (5:25 / km) +186m 4:49 / km
ahr:139 max:156 shoes: Nimbus 12's

Hanging.

Saturday Feb 5, 2011 #

Event: BUCS Cross Country Championships 2011

12 PM

Cross Country race 37:26 [5] 10.83 km (3:27 / km) +167m 3:13 / km
shoes: Brooks Mach 9

35th. 3rd Sheffield Counter. Team 6th place so BUCS points.
Pleased with my run. Couple of things to work on though.
Need more hill training
Need a bit more experience. Felt a little down on lap 3 out of 4 and if I could have just kept up a little bit more could have been a better run. Anyway got a good sprint finish on which I am told there is video footage of. Will find

Race won by some punter called Nick Goolab - 34.55

C • lack of gym strength on the... 6

Warm up /down 30:00 [2]