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Training Log Archive: Ralph

In the 30 days ending Sep 30, 2008:

activity	#	time	miles		km		+m
Run	12	11:11:44	40.25		64.77		796
Circuits	4	2:18:00
Ergo	6	2:00:27	1.96		3.15
Warm up /down	1	2:00:00
Core Stability	8	1:55:00
O - Training	3	1:52:14	11.26	(9:58)	18.12	(6:12)	239	43 /	51c	84%
Cycling	1	1:30:00
Cross Country	3	53:54	9.63	(5:36)	15.49	(3:29)
Total	27	23:41:19	63.09		101.53		1035	43 /	51c	84%
[1-5]	27	23:41:17

2:57

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Tuesday Sep 30, 2008 #

Run 15:35 [3]
ahr:138 max:170 shoes: Asics - Nimbus 10

Drills/Sprint/Plyometrics

C • Good session 2

Run hills 33:09 [4] 7.0 km (4:44 / km)
shoes: Asics - Nimbus 10

Hill Intervals
90 seconds up, recover to bottom
Wasn't flat out as I want to run well tomorrow.

Run warm up/down 35:13 [2] 7.0 km (5:02 / km)
shoes: Asics - Nimbus 10

Silly warm ups are always quick.

Run 1 [0]
ahr:147 max:184 shoes: Asics - Nimbus 10

HR reference
Mileage: 16.38
Time: 1:32:20

Monday Sep 29, 2008 #

Ergo 25:00 [4]
ahr:161 max:170

Did me an easy 2k - 7.59. Was good, keeping the HR down on the low.
Followed up with some gentle distance rowing and contemplating life.

Core Stability 20:00 [2]

After Ergoing I thought I was do some core. Was all nice and fantastic. Provided an ideal time to prepare for my biology test for tomorrow. I'm actually getting really psyched about the race on Wednesday. I reckon I should tone down my arousal levels for maximum performance.

Sunday Sep 28, 2008 #

Ergo 20:00 [3]

Well was really angry today at the vast amount of work to get done. Also spent some time cleaning the windows.

C • whats ergo? 5

Core Stability 20:00 [3]

Saturday Sep 27, 2008 #

Event: JHI's

Cross Country race 12:58 [5] 3.9 km (3:19 / km)
shoes: Walsh PB Trainer 1

little short race. Won. Fabbo.

Run 51:23 [3] 8.8 km (5:50 / km)
shoes: Asics

Just a little outing. Took in some ponds in the park. Was vaguely running with the folks but took in some extra loops.

Friday Sep 26, 2008 #

Ergo 20:00 [2]

Thursday Sep 25, 2008 #

Circuits 36:00 [5]

Standard circuit training. Tough.

Wednesday Sep 24, 2008 #

Cross Country race 18:28 [5] 5.3 km (3:29 / km)
shoes: Asics

1st place. Was nice and gentle until it got to the end and I got a little lost so had to sprint at the end to catch up and win.

C • Lost? 5

Tuesday Sep 23, 2008 #

Run warm up/down 37:00 [2]
shoes: Asics - Nimbus 10

Warm up and down jog - the warm down felt really bad. Glad I didn't take the session at full pressure.

Run hills 20:00 [4]
shoes: Asics - Nimbus 10

Good hill session, focusing on technique rather than intensity for me.

Run tempo 20:00 [4]
shoes: Asics - Nimbus 10

Speed running, again not to hard.

Run 1 [0] 16.84 km ( / km)
ahr:149 max:185 shoes: Asics - Nimbus 10

HR and milage reference Reference

Run 13:00 [3]
shoes: Asics - Nimbus 10

Speed drills

Monday Sep 22, 2008 #

Core Stability 10:00 [1]

Didn't really feel up to running today so just a little bit of core work.

Sunday Sep 21, 2008 #

O - Training race 29:08 [5] **** 4.9 km (5:57 / km)
spiked:11/11c shoes: Walsh PB Trainer 1

Relay, good practice. Spiked all the controls, was in second with a big lead on Sponge and Dave but they had a shorter penultimate control :( eneded up 4th. Stupid run in.

C • Shame about the bad relay p... 1

Saturday Sep 20, 2008 #

O - Training race 57:57 [5] **** 7.9 km (7:20 / km)
spiked:24/30c shoes: Walsh PB Trainer 1

JHIs. Technically was expecting a harder area from the start. Took safe routes. I don't think I managed to get into a running rhythm, my visulisation was going really well, much better than normal (accuracy in the control circle went really well). At control 20 (gate) i got really flustered as the fence didn't look how I thought it would. I took a bad route and lost some time. I made a sloppy mistake. Then made a really basic error, wrong hill side. Really angry about that.

I really want to try and develop a strategy for relaxing my mind but also getting myself feeling really fresh. Not quite sure how to put it into writing what I want to feel but I will work on my personal routine and try to focus it.

The weekend as a whole was really quite, possibly the most inter-England sociable one that I have been too. Shame the accommodation left a bit to be desired. :)

C • Orienteering 3

Warm up /down 2:00:00 [5] *****

Mega Challenging

C • how does a ceilidh have a h... 3

Thursday Sep 18, 2008 #

Circuits 36:00 [5]
ahr:150 max:182

Wednesday Sep 17, 2008 #

Run 36:01 [2]
(sick) shoes: Asics

Easy run around. Not being too strenuous.

C • sick? 2

Tuesday Sep 16, 2008 #

Core Stability 10:00 [1]
(sick)

Really light core session.Didn't go to intervals due to sore throat. Been doing TCP and salted water so attempting to get better soon as.

Monday Sep 15, 2008 #

Run tempo 53:28 [4] 13.1 km (4:05 / km) +321m 3:38 / km
shoes: Asics - Nimbus 10

Should have worn my HR monitor but didn't put it on. Went quite fast because I was hungry. Don't know why I am writing this now because I still haven't eaten. DO have my GPS track and am messing around with Quick Route and trying to put it on and have a look (practice for o-maps).

Doing an after school session because I didn't do the XC training at lunch, was at house drama rehearsal. It's awesome and we will win.

Sunday Sep 14, 2008 #

O - Training race 25:09 [5] *** 5.32 km (4:44 / km) +239m 3:52 / km
ahr:176 max:189 spiked:8/10c shoes: Walsh PB Trainer 1

Got my new Garmin 305 out. Used the HR monitor. I am currently playing around with it. Maybe at some point I will be able to upload the route.

Core Stability 10:00 [2]

Still suffering from the weekend. Oh well.

Saturday Sep 13, 2008 #

Run 34:53 [2] 3.53 km (9:53 / km) +95m 8:43 / km
ahr:114 max:146 (sick) shoes: Asics - Nimbus 10

Little jog out to see if the GPS was working. Was a bit worse for wear, was a heavy night.

Friday Sep 12, 2008 #

Note
(rest day)

Party night...
was fantastic

Thursday Sep 11, 2008 #

Circuits 36:00 [5]

Intense circuits. In order:
Burpees
Squat Jumps
Leg Raises
Jannoseks
Star Jumps
Sit Ups
Dorsal Raises
Shuttle Runs
Press Ups
Step Ups
Overhead Bar
Tricep Dips

1min exercises

Wednesday Sep 10, 2008 #

Run 35:00 [2]
shoes: Asics

Little recovery jog to ease the limbs. Also trying not to get too tired/injured in the second week of training.

Tuesday Sep 9, 2008 #

Run warm up/down 15:00 [2]
shoes: Asics

C • Happy Birthday! 2

Run 27:00 [3]
shoes: Asics

Run hills 40:00 [5] 8.5 km (4:42 / km) +380m 3:51 / km
shoes: Asics

Run warm up/down 32:00 [3]
shoes: Asics

Note

Shattered

Ergo 20:00 [2]

Monday Sep 8, 2008 #

Run intervals 20:00 [4]
shoes: Asics

Rare hard session with XC. Didn't go 100% on all of them.
Intervals around fairfield.

Core Stability 10:00 [2]

Sunday Sep 7, 2008 #

Ergo 20:00 [3]

Core Stability 15:00 [2]

Saturday Sep 6, 2008 #

Cross Country race 22:28 [5] 3.91 mi (5:45 / mi)
shoes: Walsh PB Trainer 1

Thomas Cup XC Handicap.
3rd fastest in club. Was 7th overall in the handicap.

Friday Sep 5, 2008 #

Note
(rest day)

Done quite a lot of stretching today. Got tight hamstrings, calves and quads. Hams are the worst thought, more tight on the inside of the leg so have been adapting stretches to that.

Thursday Sep 4, 2008 #

Circuits 30:00 [4]

Short introductory circuit session. Mainly leg focused. Calves are quite stiff now. Good session

Run intervals 25:00 [4]
shoes: Asics

Run out with JH. Nobody else showed up so we went to fairfield and I ran intervals. Felt sore after 2 sets so just jogged back.
1st session: Main 2.40
2nd session: Main 2.35