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Training Log Archive: Ralph

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m
	Run	15	9:18:10	68.94		110.95		70
	TASS S&C	4	7:00:00
	O - Race	5	3:14:51	18.06		29.06		330
	Warm up /down	8	2:49:51	3.11		5.0
	O - Sprint Race	5	1:50:04	11.68		18.8		150	65 /	72c	90%
	O - Training	1	40:00	5.9	(6:47)	9.5	(4:13)
	General Fitness	1	30:00
	Total	30	25:22:56	107.69		173.31		550	65 /	72c	90%
averages - sleep:8

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Friday Apr 30, 2010 #

General Fitness 30:00 [4]

Football. We lost. :(

Thursday Apr 29, 2010 #

5 PM

Run 25:00 [3]
shoes: WALSH 3

Into Endcliffe park, around and about up to the lake in Porter

Run 15:00 [4]
shoes: WALSH 3

Accelerations and short hills

Wednesday Apr 28, 2010 #

1 PM

Run 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics

Up to Goodwin to meet the team (Shmintdog, Bombdog, and Badog) Then up to Riverlin

Run 24:45 [4] 5.5 km (4:30 / km)
shoes: Asics

Foxdals of 45/15 with Shmint and Bommy along Riverlin Top path, to Sportsman, Conduit and back to Fullwood.

Run 15:42 [3] 4.0 km (3:56 / km)
shoes: Asics

Home from Fullwood

Tuesday Apr 27, 2010 #

6 PM

Run 35:00 [3] 6.0 km (5:50 / km)
shoes: Asics - Nimbus 10

Run to Goodwin then Riverlin

Run 21:00 [4] 3.5 km (6:00 / km)
shoes: Asics - Nimbus 10

Slight uphill intervals, 1min on 30s off

Run 20:30 [3] 4.0 km (5:08 / km)
shoes: Asics - Nimbus 10

Home

Monday Apr 26, 2010 #

TASS S&C 2:00:00 [2]

Feeling good......
Jumps, Back, Box, Single, Dead, Press, Row, Hyper, SB

Sunday Apr 25, 2010 #

Run 45:46 [3] 11.0 km (4:10 / km)
shoes: Asics - Nimbus 10

Casual run.
Dropped in to see Cuddles on the way home. He was watching Notting Hill alone and feeling sorry for himself.

Saturday Apr 24, 2010 #

Run race 2:01 [5] 0.8 km (2:31 / km)
shoes: Asics

Thursday Apr 22, 2010 #

10 AM

Run intervals 33:40 [4] 8.8 km (3:50 / km)
shoes: Asics

Lactate testing. Improved a whole 1km/hr

Vo2 max test went bad. Felt really sick.

C • I hear... 2

Tuesday Apr 20, 2010 #

Warm up /down 40:00 [2]

Spent a lot of time warming up and down today.

1 PM

Run race 9:15 [5] 3.0 km (3:05 / km)
shoes: Brooks Mach 9

Varsity 3k.
Started very steady (42s 200m). Then picked it up, wanted to stay with GG but nobody else did, so gradually let him get away. Shame the time was so slow in the end (GG did 9.01). Good learning experience for indoor track.

C • A good time, shows that you could get.... 1

3 PM

Run race 4:12 [5] 1.5 km (2:48 / km)
shoes: Brooks Mach 9

Varsity 1500m.
Much better race pace wise. Nice and quick. Tucked in behind GG and another Hallam guy and just kept it touch. GG tried to "break" me on the last 2 laps, but I got him on the sprint. Oooo yeah.

Looking at this race it shows my 3k time was very slow, and that my running fitness is not that bad. Good

Monday Apr 19, 2010 #

TASS S&C 2:00:00 [2]

Full session with J-Ro and GG. Although GG did slack off at the end.
Back squats on command with box drop jumps -> 80kg 5x3
Back lunge (single squat) -> 40kg
Stiff leg deadlift -> 90kg
SB press ups and hanging row
Shoulder press/chins/dips
Hypers/SB plank

C • yeah i missed one whole set... 2

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

O - Sprint Race race 13:43 [5] ***
spiked:20/23c shoes: WALSH (White Lace)

British Sprint Heats (MENS 1), the smallest window of qualifying out of all the heats so nice to get through. Have been making stupid mistakes in recent sprint races, so tried to take it a bit slower and pay more attention. Ended up being quite hesitant and not very far ahead of myself (something I still need to work on). Still a decent run though - could have been a bit quicker - but job done anyway.

O - Sprint Race 14:58 [5] 4.0 km (3:45 / km)
shoes: WALSH (White Lace)

British Sprint Champs Final.
Went really well. Was controlled at the start, then tried to push it on at the end. Made one small time loss where I got a bit stuck maybe 10 seconds maximum - should have been planning ahead more though. Really happy, so a good end to the weekend. Shame it wasn't a selection race.

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

O - Race race 42:44 [4] 5.0 km (8:33 / km)
shoes: VJ Sexes

Middle. Was garbage. Couldnt get into any speed at all.

Thursday Apr 15, 2010 #

5 PM

Run 1:17:00 [3] 16.0 km (4:49 / km)
shoes: Asics - Nimbus 10

Chilled out run with GG.
GG got us lost (apparently we were exploring the dead end), then spat all over himself.
Saw Danger running.

Wednesday Apr 14, 2010 #

11 AM

O - Race race 39:30 [4] 6.29 km (6:17 / km)
shoes: WALSH (White Lace)

Army North Champs. I won. By a lot.

C • Blue Peter Badge? 3

Tuesday Apr 13, 2010 #

12 PM

TASS S&C 1:30:00 [2]
slept:8.0

Some of the taper week session.
Half/Full/Drives and Jumps.

Warm up /down 20:00 [2]

Jogged into the gym and back with Kris "I'm trying to lose weight so people don't call me Cuddles but I still had just doughnuts for breakfast and I can't believe you think that is a bad idea" Jones

C • D'oh! 3

6 PM

Run 25:00 [3] 4.73 km (5:17 / km)
shoes: WALSH 3

Up to eccy woods

O - Training 40:00 [4] 9.5 km (4:13 / km)
shoes: WALSH 3

O-intervals on eccy woods.
766m interval followed by 3 controls of around 600m.
Times for intervals: 2.50, 2.43, 2.50, 2.46, 2.50, 2.42
Times for o: 4.03, 3.43, 4.17, 3.50, 3.23, 3.45

Warm up /down 7:12 [2] 1.0 km (7:12 / km)
shoes: WALSH 3

Warm up /down 22:39 [3] 4.0 km (5:40 / km)
shoes: WALSH 3

Come from eccy, very tired

C • Sounds filthy 2

Monday Apr 12, 2010 #

7 PM

Run 40:00 [3] 9.0 km (4:27 / km)
slept:10.0 shoes: Asics

Cuddles and I on an evening run. We were moving pleasingly fast so had to add some extra bits to our normal route. Lots of up, with some down.

Sunday Apr 11, 2010 #

Event: Nottingham City Race

Run 30:00 [3]
slept:6.5 shoes: Asics - Nimbus 10

Casual jog with GG into Nottingham centre and back out

O - Sprint Race race 35:17 [5] *** 6.6 km (5:21 / km) +150m 4:48 / km
spiked:22/25c shoes: Asics - Nimbus 10

Nottingham City Race.
Probably not enough short technical legs but I really enjoyed it anyway. Started off steady and just tried to stay in control the entire time. Got 1 route choice wrong (-20) and made a couple of hesitations otherwise was really good.

OJ - 34.07
GG - 34.45

Saturday Apr 10, 2010 #

Warm up /down 15:00 [2]

9 AM

Run race 16:40 [5] 5.0 km (3:20 / km) +70m 3:07 / km
shoes: Asics - Nimbus 10

Far too early to go for a run

12 PM

O - Sprint Race race 16:15 [4] 2.5 km (6:30 / km)
slept:6.5 shoes: WALSH (White Lace)

SE Sprint Champs. Made quite a big mistake.... 10 - 15 - 16 - 13.
Woooooops

4 PM

O - Sprint Race race 12:43 [5] 2.5 km (5:05 / km)
shoes: WALSH (White Lace)

Much better race. Far more controlled than previous.

Friday Apr 9, 2010 #

Note
slept:8.5 (rest day)

Casual day catching up with people

Thursday Apr 8, 2010 #

11 AM

Run 37:50 [3] 9.6 km (3:56 / km)
slept:8.25 shoes: Asics - Nimbus 10

To the Boat House and back

TASS S&C 1:30:00 [2]

Working back into the programme.
Box Jumps, Half Squats (105-115) & BB Drive @ 40, Cossack Squats, Stiff Leg Deadlift, Glute Hammies, Back Squats on Command @ 65 & Box drop jumps.

Wednesday Apr 7, 2010 #

1 PM

Run 15:00 [3] 3.63 km (4:08 / km)
ahr:159 max:176 slept:8.5 shoes: Asics - Nimbus 10

Down to the river, into the park, then along to Ham.

Run 30:00 [4] 8.0 km (3:45 / km)
ahr:179 max:183 shoes: Asics - Nimbus 10

Foxdals. 45 on 15 off.
Not quite as fun as foxdals on Kinder but nice to be out running.
Wet and windy.

Run 7:49 [3] 1.89 km (4:08 / km)
ahr:173 max:183 shoes: Asics - Nimbus 10

Tuesday Apr 6, 2010 #

Note
(rest day)

So I traveled home today and felt really tired the whole day. So decided that a rest day would be a good idea. Starting summer training plans tomorrow

Monday Apr 5, 2010 #

10 AM

O - Race race 29:54 [5] 6.07 km (4:56 / km)
shoes: WALSH (White Lace)

CHAMPIONS!!!!

Not my best relay run by a long way but got the job done and set it up for Dave and GG. Good win to end a somewhat disappointing weekend.

Warm up /down 20:00 [2]

Sunday Apr 4, 2010 #

10 AM

O - Race race 1:07:06 [5] 11.7 km (5:44 / km) +330m 5:02 / km
shoes: WALSH (White Lace)

So following my disaster yesterday I triple strapped up my ankle. Was having a good clean run at the beginning. Lost time at 7, 8 and 10 with poor direction. I felt that I was just lacking some composure during this section of the race, not being focused enough on actually what I was doing. Picked up the speed after 12 where we had some long path legs, however I wasn't slowing down enough into the feature and lost a lot of time at 14. During the last few controls I was scrappy, but just about paying enough attention to not lose lots of time. Pleased to get round though.

Warm up /down 10:00 [2]

Saturday Apr 3, 2010 #

1 PM

O - Race race 15:37 [5]
(injured) shoes: WALSH 3

JK Middle Race
Was poor to the first control. Managed to refocus well and started getting some control flow and good contact. Was just leaving the radio control (9) when I went over my ankle again. Hurt quite a lot so bailed the course.

Warm up /down 15:00 [2]

Friday Apr 2, 2010 #

Event: JK 2010

O - Sprint Race race 17:08 [5] *** 3.2 km (5:21 / km)
spiked:23/24c shoes: WALSH (White Lace)

JK Sprint Race.
Made a bad mistake at control 11. Just took my concentration away at the start of the leg (reading the part nearer the control) and forgot to turn. Lost 1min. Poor effort. Running well though.

Warm up /down 20:00 [2]

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