Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Dec 31, 2008:

activity	#	time	miles		km		+m
Run	8	7:24:20	60.86		97.95		100
Core Stability	13	6:15:00
Cross Country	3	1:29:03	14.97	(5:57)	24.09	(3:42)	150
O - Training	1	1:21:43	7.46	(10:58)	12.0	(6:49)	100
General Fitness	2	1:00:00
Ergo	2	30:00	4.68	(6:25)	7.53	(3:59)
Total	24	18:00:06	87.97		141.57		350

1:44

0:00

» now

Tuesday Dec 30, 2008 #

Run intervals 31:00 [4] 8.42 km (3:41 / km) +100m 3:29 / km
ahr:176 max:187 shoes: Asics - Nimbus 10

Pyramid Interval Session.
Sooooooooooooooooooooooooooooooooooooo cold. Fog everywhere, visibility down to 40 meters in some places. Was wonderfully crazy.
3 [1] 5 [1] 7 [2] 7 [2] 5 [1] 3 [1] 2x30sec [.5]

C • Wuss. 3

Run 21:52 [3] 5.3 km (4:08 / km)
shoes: Asics - Nimbus 10

Run warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics - Nimbus 10

Monday Dec 29, 2008 #

Core Stability 15:00 [2]

Sunday Dec 28, 2008 #

Event: SN Trophy

O - Training race 1:21:43 [4] 12.0 km (6:49 / km) +100m 6:32 / km
shoes: Falcons

Meh...
was all a bit rubbish.
Now looking at result I can see just how rubbish it was! At least I won the run in.

Saturday Dec 27, 2008 #

Ergo 10:00 [3] 2.52 km (3:58 / km)

Core Stability 30:00 [2]

Friday Dec 26, 2008 #

Run 43:17 [3] 10.47 km (4:08 / km)
shoes: Asics - Nimbus 10

Well just a little run to get back into things.
Back is quite sore now but pleased that I did it anyway.

Thursday Dec 25, 2008 #

General Fitness 30:00 [3]

Intense footy with cousins.

Wednesday Dec 24, 2008 #

Core Stability 30:00 [3]

Tuesday Dec 23, 2008 #

Core Stability 30:00 [3]

Monday Dec 22, 2008 #

Core Stability 40:00 [3]

Sunday Dec 21, 2008 #

Note

Head, back, throat hurt

Saturday Dec 20, 2008 #

Note

Throat hurts, foot hurts

Friday Dec 19, 2008 #

Note

Last day!

Thursday Dec 18, 2008 #

Core Stability 30:00 [2]

Wednesday Dec 17, 2008 #

Run race 11:25 [4] 3.25 km (3:31 / km)
shoes: Walsh PB Trainer 1

House Run.
1st. Comfortable

General Fitness (Rugby) 30:00 [4]

To finish off house rugby. Was complemented on my maniac attitude towards the game.

Tuesday Dec 16, 2008 #

Run warm up/down 28:42 [2] 3.57 km (8:02 / km)
shoes: Asics - Nimbus 10

Warm up jog to club house, then back to Pembroke Lodge car park. Drills and plyometrics followed by stretching and strides.

Run intervals 26:00 [5] 7.39 km (3:31 / km)
shoes: Asics - Nimbus 10

2 x 5min [1]
Hills
2 x 5min [1]
Hills
2 x 3min [1]

Run hills 20:00 [5] 4.67 km (4:17 / km)
shoes: Asics - Nimbus 10

2 on Kingston
2 on Isabella (Hard)

Run 30:00 [3] 5.68 km (5:17 / km)
shoes: Asics - Nimbus 10

Note

Really hard session today. Forgot my HR monitor, but the first set of hills felt around 190+ going up. Not running that well but was ok.

Monday Dec 15, 2008 #

Core Stability 20:00 [2]

Just a little bit of core.

Went to Ubu Roi auditions but pulled out because it was going to clash with and take to much time out of orienteering.

Left calf still feels a bit stiff from the weekends running.

Sunday Dec 14, 2008 #

Cross Country race 33:10 [5] 8.56 km (3:52 / km) +150m 3:34 / km
shoes: Walsh PB Trainer 1

Holly Run at Reigate Priory
1st in U20
5th overall (inc. Senior and Veteran Men)

Saturday Dec 13, 2008 #

Cross Country race 46:53 [5] 12.53 km (3:45 / km)
shoes: Walsh PB Trainer 1

Club XC championships. Was over a minute slower than last time I ran the course. It was seriously wet this time though. However, I am now club champion. Super duper.

Friday Dec 12, 2008 #

Core Stability (and weights) 40:00 [3]

With Dodd in the school gym. Bench, dead lifts, leg press, triceps, then the core challenge, press ups, bicycle and some squats. Was gooooooood.

Thursday Dec 11, 2008 #

Ergo 20:00 [5] 5.01 km (4:00 / km)

Silly rate pyramid on the ergo.
4 min @ 20
3 min @ 22
2 min @ 24
1 min @ 26
repeat. Wrecked my hands.

Core Stability 20:00 [2]

Planks, crunches, sit ups and press ups after the ergo as a "warm down"

Wednesday Dec 10, 2008 #

Cross Country race 9:00 [5] 3.0 km (3:00 / km)
shoes: Walsh PB Trainer 1

Hampton continuous relay. 5x800 meters running about 3 m/k paceish.

Sunday Dec 7, 2008 #

Run 20:34 [3] 4.4 km (4:40 / km)
shoes: Asics

Core Stability 45:00 [3]

Saturday Dec 6, 2008 #

Run 54:04 [3] 12.04 km (4:29 / km)
shoes: Asics

Jog in the park. Went with dad for the first bit doing "fartlek". After 25 minutes dad said he was going back so I ran on my own for the last bit.
Started at Sheen Gate round the park Robin Hood Side. Got all the way to Ham before coming back around Isabella and Spankers hill.

C • Spankers Hill 3

Friday Dec 5, 2008 #

Run 37:44 [3] 9.02 km (4:11 / km)
ahr:154 max:169 shoes: Asics

Little light jog during free period 4 and into lunch. Nice to get the legs moving again but felt really hard work.

Core Stability 15:00 [3]

After my little run went to the gym to do some weights. Was meant to meet Dodd but he went home as he got double surprise free :(

Wednesday Dec 3, 2008 #

Note
(sick)

Felt sick and tired.
Took the day off.
Did lots of sleeping... mmmmmmmm....

Tuesday Dec 2, 2008 #

Run warm up/down 46:12 [2] 9.24 km (5:00 / km)
shoes: Asics - Nimbus 10

Run 15:00 [3]
shoes: Asics - Nimbus 10

Drills and stuff

Run intervals 43:30 [4] 11.5 km (3:47 / km)
shoes: Asics - Nimbus 10

2.3 k reps around the church road loop. Was really icy so nice and dangerous, was running with Marc for all the loops so we helped each other out. Wasn't trying to max out as my calves still felt a bit tight.
90 sec rest
Timing:
8.50
8.37
8.47
8.40
8.43

So running about 3.47ish min ks. Nice session.

Monday Dec 1, 2008 #

Core Stability 40:00 [2]

C • hows ur training going? hop... 9

« Earlier | Later »