Training Log Archive: RalphIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
O - Training 1:33:37 [3] 17.9 km (5:14 / km)
ahr:161 max:174
Saturday Nov 29, 2014 #
Cross Country 42:19 [5] 12.3 km (3:26 / km)
ahr:185 max:196
Ran the 3/4 with the front pack and felt good and steady (HR a bit higher than I felt), then pushed hard for home. Win for me and Ranelagh. OptaJoe: 30 - Apparently I might be the first Ranelagh guy to have won this fixture in 30 odd years.
Run 50:00 [2] 7.0 km (7:09 / km)
shoes: Asics Hyper 33 (2) Blue
Friday Nov 28, 2014 #
Note
Cycling 1:00:00 [2]
Thursday Nov 27, 2014 #
Run 43:23 [3] 7.4 km (5:52 / km)
ahr:130 max:152 shoes: Asics Hypers B&G
Wednesday Nov 26, 2014 #
Note
Tuesday Nov 25, 2014 #
Gym 1:00:00 [2]
Cycling 20:00 [2]
Sunday Nov 23, 2014 #
O - Training 2:15:58 [3] 20.2 km (6:44 / km)
ahr:155 max:179 shoes: VJ Bold Yellow
Saturday Nov 22, 2014 #
O - Training 1:16:00 [3] 9.8 km (7:45 / km)
shoes: VJ Bold Yellow
Cycling 1:30:00 [2]
Friday Nov 21, 2014 #
Gym 50:00 [2]
Thursday Nov 20, 2014 #
Cycling 1:00:00 [3]
Wednesday Nov 19, 2014 #
Cycling 2:00:00 [2]
Tuesday Nov 18, 2014 #
Run 38:10 [4] 10.0 km (3:49 / km)
shoes: Cumulus 14
Run 31:00 [3] 5.9 km (5:15 / km)
shoes: Cumulus 14
Cycling 1:20:00 [2]
Monday Nov 17, 2014 #
Gym 1:00:00 [2]
Sunday Nov 16, 2014 #
Note
(rest day)
Saturday Nov 15, 2014 #
O - Training 1:25:27 [4] 17.5 km (4:53 / km)
ahr:166 max:191
More urban than expected, good for the ankle though. Some ankle pain, not bad, some calf pain, not bad, other lower leg pain, odd not bad.
Warm up /down 10:00 [2]
Friday Nov 14, 2014 #
Note
(rest day)
Thursday Nov 13, 2014 #
Cycling 2:15:00 [2]
Wednesday Nov 12, 2014 #
Cycling 1:00:00 [2]
Tuesday Nov 11, 2014 #
Run 42:00 [4] 10.8 km (3:53 / km)
ahr:176 max:185 shoes: Asics Hyper 33 (2) Blue
Felt tough after not running hard for a while. Calf a bit painful. Must not do a Peter.
Run 27:00 [3] 5.4 km (5:00 / km)
shoes: Asics Hyper 33 (2) Blue
Monday Nov 10, 2014 #
Gym 1:15:00 [2]
Run 34:23 [2] 6.4 km (5:22 / km)
ahr:125 max:143 shoes: Asics Hypers B&G
Sunday Nov 9, 2014 #
Run 1:20:15 [3] 15.5 km (5:11 / km)
ahr:130 max:155 shoes: Cumulus 14
Saturday Nov 8, 2014 #
Run 56:23 [3] 12.0 km (4:42 / km)
ahr:139 max:151 shoes: Asics Hyper 33 (2) Blue
Friday Nov 7, 2014 #
Run 1:29:22 [3] 17.7 km (5:03 / km)
ahr:141 max:166 shoes: Asics Hyper 33 (2) Blue
Run 30:06 [2] 4.9 km (6:09 / km)
ahr:124 max:158 shoes: Asics Hyper 33 (2) Blue
Thursday Nov 6, 2014 #
Run 1:00:42 [3] 12.2 km (4:59 / km)
ahr:145 max:159 shoes: Asics Hyper 33 (2) Blue
Run 31:16 [3] 6.6 km (4:44 / km)
ahr:135 max:141 shoes: Asics Hyper 33 (2) Blue
Wednesday Nov 5, 2014 #
Cycling 2:13:00 [2]
ahr:124
Cycling 1:42:00 [3]
ahr:142
Tuesday Nov 4, 2014 #
Core Stability 30:00 [1]
Run 59:27 [3] 13.0 km (4:34 / km)
ahr:141 max:158 shoes: Asics Hyper 33 (2) Blue
Monday Nov 3, 2014 #
Cycling 4:03:54 [2]
ahr:123 max:164
Run 25:03 [2] 4.5 km (5:34 / km)
ahr:112 max:133 shoes: Asics Hyper 33 (2) Blue
Sunday Nov 2, 2014 #
Cycling 1:40:13 [2]
ahr:117 max:152
Saturday Nov 1, 2014 #
O - Race 1:14:40 [5] 16.83 km (4:26 / km)
ahr:179 max:192 shoes: X-Talon (Alicante)
Started out with the assumption that everything was possible so found an acceptable option during the 1 minute pre reading (which seemed to go on for a long time). Then went for it with the boys.
I split off after 13 minutes on what I thought was a better way to take a section of controls. It wasn't by about 2 minutes but I did at least realise I was an idiot while doing it so I knew I would have to work hard to try and get back up with the boys.
Spotted Hector and Kris coming out of the rope challenge and worked hard to try and close the gap. It was around here that I knew it would not be possible to get all the controls but I knew I wanted to at least have a go at the challenges that were left.
Met up with Hector in a particularly nice patch of brambles and ran with him for a bit before we took different routes. Then saw him again as we got very confused by some paths and a patch of open, luckily local boy Dave was on hand to help us out.
After the final picture challenge I knew it would be really close to get back on time but I knew I would not lose points (as each control was 10 and a part of a minute was -10). But I did get nervous and I worked hard from the second last, made it with 20 seconds to spare.
It was brilliant fun, well organised, well planned. Great to have run a mass start with the boys and then also have a sit around and chat afterwards with food and drink.
Warm up /down 25:00 [2] 4.8 km (5:12 / km)