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Training Log Archive: Ralph

In the 31 days ending Jan 31, 2009:

	activity	#	time	miles		km		+m
	Run	13	12:35:01	89.15		143.47		665
	Core Stability	10	4:40:00
	TASS S&C	3	3:00:00
	Cycling	5	2:39:00	26.9		43.29		50
	Cross Country	5	2:30:31	24.57	(6:08)	39.54	(3:48)	719
	General Fitness	3	1:15:00
	O - Training	1	1:09:16	7.46	(9:17)	12.0	(5:46)	150	29 /	32c	90%
	Circuits	2	1:02:00
	Gym	1	25:00
	Ergo	1	10:00
	Total	30	29:25:48	148.07		238.3		1584	29 /	32c	90%
	[1-5]	30	29:10:48
averages - rhr:42

2:13

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» now

Saturday Jan 31, 2009 #

Run long 1:26:01 [3] 17.5 km (4:55 / km)
shoes: Asics

Went for a longer run with Kris and Poo boy. Mixed a little bit of fartlek in by sprinting to gates and tops of hills. However, it was late so got very dark in places so the pace did drop off towards the end, but it was mentally difficult. Very enjoyable run, especially some very good chat.

Cycling warm up/down 10:00 [1]

Cycling intervals 12:00 [5]

On the spinning bike. 3 min, 2 min, 1 min. Repeat
1 min rest between everything.
Sweat pouring off me, was horrible. Doug kept on turning up the resistance, which I suppose was good for training but just made me sweat more.

Gym 25:00 [2]

Squats, 8 x 30 kg. 3 sets.
Then some oblique work, fun exercise but I was poor at it.

Friday Jan 30, 2009 #

Event: GB Squad - Planning Weekend (wka Inaugural)

Note
(rest day)

What with nearly a full day of school and traveling to camp there was very little time to even do a little core session. Did more press ups than Kris though.

Thursday Jan 29, 2009 #

Circuits 27:00 [4]

Back to circuits with the rowers. Felt the old hip flexor on the box jumps, otherwise was fine.

Cycling 30:00 [3] 9.23 km (18.5 kph)

Had to go along the roads as I got late, on the way back went round by the river, had to walk through the graveyard to not end up in the river. Will definitely cycle through it next time.

TASS S&C 1:00:00 [3]
shoes: Asics - Nimbus 10

Warm up with some more new coordination exercises. Then into the session proper. Finished the session and then did the exercises that I am to do out of the session

Wednesday Jan 28, 2009 #

Run 16:30 [3] 4.0 km (4:08 / km)
shoes: Asics

With school cross country......

Core Stability 30:00 [2]

Tuesday Jan 27, 2009 #

General Fitness (Bad-man-ton) 30:00 [3]

Around an hour I think.
Playing some matches with OM. Lost every single game. It was fun.

Core Stability 20:00 [2]

Well I didn't go to intervals because of the cold. Thought that I felt alright, which I did, but then I fell asleep on the floor.

Monday Jan 26, 2009 #

Cycling 25:00 [3] 8.46 km (20.3 kph) +50m

Run warm up/down 35:00 [2]
shoes: Asics

Crazy Drills, with bounding and stepping over hurdles and some running naturally.

Run intervals 10:00 [4] 3.0 km (3:20 / km)
shoes: Asics

First Track session for ages. Did 10 x 300m meant to be 5k pace and it took me a while to settle down to that rhythm.
49,50,52,54,53,55,52,56,58,54

Sunday Jan 25, 2009 #

O - Training race 1:09:16 [5] *** 12.0 km (5:46 / km) +150m 5:26 / km
spiked:29/32c shoes: Walsh PB Trainer 1

Fairly good run. Tried to run in the terrain for as much as possible, expect when it would have been really stupid. Felt that I was running strongly, was disappointed that I wasn't able to plan ahead perfectly. This could be because there were few, if any, route choices.

Lost time on 9. Around 2 minutes. Couldn't interpret the map well, compass was poor as was plan. Lost a little on 7 and 28.

C • OiOi 1

Saturday Jan 24, 2009 #

Event: South of England XC Championships

Cross Country race 30:36 [5] 8.1 km (3:47 / km) +50m 3:40 / km
shoes: Brooks Mach 9

Southerns - 24th place so happy with that. 1min down on 8, 9 seconds down on the guy who was 2nd at the surrey champs. Ankle deep mud most of the way, mixed with some ankle deep muddy water. Felt really tired but according to MS I looked really strong and powerful. I think the race went well, not sure I could have got many more positions or much of a faster time.

Core Stability 20:00 [2]

Basic movements

Friday Jan 23, 2009 #

Cycling 40:00 [3] 12.8 km (19.2 kph)

So anyway...
I went to St. Marys for TASS but coach wasn't in. :(
So I felt I had to cycle to school... for 1 lesson!

Thursday Jan 22, 2009 #

Run 30:00 [4] 3.0 km (10:00 / km)
shoes: Brooks Mach 9

Breaking in new shoes!!!! Did first little bit with 6mm spikes, was slipping around in them, then switched to 12mm spikes. Was doing my 3rd 300 in the 12s when felt my hip flexor go... same place as yesterday and Tuesday. I think its alright just should have done more of a warm up. Was doing 52 sec 300s in the 6mm and 50 sec in the 12mm. Should be good for Saturday.

Circuits 35:00 [3]

Avoiding squats...

Note

So UCAS.
Got offers from Loughborough, Sheffield and Sheffield Hallam.
Haven't heard back from Nottingham yet.

And Edinburgh didn't like me. Typical Scots.

C • no loss there ralph, no los... 4

Wednesday Jan 21, 2009 #

Cross Country race 8:43 [5] 2.75 km (3:10 / km)
shoes: Asics

Habs relay course. Meh...
Got home, went shoe shopping, had some food then fell asleep.

Tuesday Jan 20, 2009 #

Run warm up/down 14:54 [2] 2.67 km (5:35 / km)
shoes: Asics - Nimbus 10

Warm up run to Ham Cross

Run warm up/down 12:48 [3]

Drills & Other stuff

Run intervals 8:00 [5] 2.13 km (3:45 / km) +40m 3:26 / km
ahr:176 max:188 shoes: Asics - Nimbus 10

Run intervals 2:00 [5] 0.61 km (3:17 / km) +10m 3:02 / km
ahr:177 max:187 shoes: Asics - Nimbus 10

Run intervals 7:00 [5] 2.0 km (3:30 / km) +10m 3:25 / km
ahr:175 max:183 shoes: Asics - Nimbus 10

Run intervals 3:00 [5] 0.83 km (3:37 / km)
ahr:171 max:181 shoes: Asics - Nimbus 10

Run intervals 6:00 [5] 1.6 km (3:45 / km) +10m 3:38 / km
ahr:172 max:181 shoes: Asics - Nimbus 10

Run intervals 4:00 [5] 1.06 km (3:46 / km) +25m 3:23 / km
ahr:176 max:187 shoes: Asics - Nimbus 10

Run 10:00 [3] 2.5 km (4:00 / km)
shoes: Asics - Nimbus 10

Run warm up/down 10:00 [2] 1.82 km (5:30 / km)
shoes: Asics - Nimbus 10

Note

Session:
8@10k effort[1], 2@5k effort[1]
7@10k effort[1], 3@5k effort[1]
6@10k effort[1], 4@5k effort[1]
Easy Run

Have a race tomorrow so took the middle two sections not quite as fast, especially the 3min one. Problems were the climb so that meant that pacing went out quite easily. Good session though, felt my left hip flexor tweak a little going downhill but seems alright now.

Monday Jan 19, 2009 #

Cycling 42:00 [2] 12.8 km (18.3 kph)

Into school and back

C • Unicycle? 4

Core Stability 30:00 [2]

TASS was cancelled today, did the exercises I could at home plus some others.

Sunday Jan 18, 2009 #

Core Stability 30:00 [2]

Note

Glutes seem in a not so fantastic state after yesterdays hills. Did some stretching on them and self massage.

General Fitness (Stretching) 15:00 [0]

Core Stability 20:00 [2]

Saturday Jan 17, 2009 #

Event: Box Hill Fell Race

Cross Country race (Fell Race) 53:37 [5] 12.07 km (4:27 / km) +518m 3:39 / km
ahr:186 max:196 shoes: Walsh PB Trainer 1

Box Hill - Garmin 11.55 - 865m? Taken from event flyer
Went good. Set off alright and just tucked in behind some people at a comfortable pace. Stuck with these guys as we continued along, going up and down and jumping the gates. Eventually got to a very steep hill, overtook them all here and left them behind. Ran with another person who had fallen off the leading group for the next few km until I overtook him on another hill before the second road crossing. Pushed hard between the second and third roads, this meant I struggled up the final massive hill. Ran the rest of the race at a good pace but probably could have gone a little bit faster. Finished in 4th place, best junior, youngest in the entire field (by 5 years).

C • Congrats 8

Friday Jan 16, 2009 #

Core Stability 20:00 [1]
(rest day)

Thursday Jan 15, 2009 #

Run 47:16 [3] 10.3 km (4:35 / km)
shoes: Asics - Nimbus 10

Recoveryish run. Stayed off all the paths and took in all the hills. Worked reasonably hard on the hills and easier on the flat. Sped up a little at the end.

Wednesday Jan 14, 2009 #

TASS S&C 1:30:00 [3]
shoes: Asics

First session.
Started with plyometrics, then into the gym for some glute work, followed by some basic core. Then into squats with back squats and split squats. Down for some upper body work with upright row and next to the bench press. At this point moved into the sports hall again for more core work. Baddeley was in there as well doing the same drills I had been doing, he was a little bit better though.

Tuesday Jan 13, 2009 #

Run warm up/down 15:00 [2]
ahr:135 max:171 shoes: Asics

Drills, stretches and plyometrics

Run warm up/down 20:00 [2] 3.33 km (6:00 / km)
ahr:143 max:157 shoes: Asics

Run hills 30:00 [5] 7.34 km (4:05 / km) +320m 3:21 / km
ahr:175 max:189 shoes: Asics

Kenyan Hills,
Basically this is a continuous effort session to build strength and speed. You have to run down the hill at the same intensity you ran up the hill.
4 x 6 min [2min rest]

Run 25:00 [3] 4.55 km (5:30 / km)
ahr:149 max:166 shoes: Asics

Going to first real TASS session tomorrow.
Also the motivation is back!

Monday Jan 12, 2009 #

Run 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics

Run intervals 15:00 [5] 2.97 km (5:03 / km)
shoes: Asics

Around the school field - in between Geography and Critical Thinking. Very muddy. 300m on, 100m walk rest.
54,52,53,54,53,55,53

Core Stability 20:00 [3]

In the gym with Harry and Ieuan. Planks, Press ups, Bench, Pull Ups and major sets of bar roll outs.

Sunday Jan 11, 2009 #

Run long 1:37:52 [3] 20.73 km (4:43 / km) +150m 4:33 / km
ahr:163 max:177 shoes: Asics - Nimbus 10

Long run. 1st part around Richmond Park with Matthias. Then cut into the middle of the park and ran the long Ranelagh loop then back home. Was aiming to keep by HR below 170 for the whole run, it increased on hills but otherwise was good.

Saturday Jan 10, 2009 #

Cross Country race 30:22 [5] 8.7 km (3:29 / km) +101m 3:18 / km
shoes: Walsh PB Trainer 1

Surrey League Cross Country Match.
15.02 > 15.20
Reasonably happy, not paced as well as I think I should have but was alright. 5th Ranelagh Runner so happy with that. Not far down on McMannas so better than the county selections.
:( this guy beat me who I beat in December :(

Friday Jan 9, 2009 #

TASS S&C (Assesment) 30:00 [3]

Initial TASS movement assessment with core stability tests.

Note
rhr:42

Mmmmm 42

Ergo 10:00 [3]

Surrey League Cross Country tomorrow. Not sure what to expect really.

C • Training weekend 1

Thursday Jan 8, 2009 #

Core Stability 20:00 [2]

Had a hard day, exam in morning then was delayed at school without food :( no time for running :(
Little bit of core, wondering whats going to happen tomorrow really.

Wednesday Jan 7, 2009 #

Run (Random) 53:17 [3] 10.73 km (4:58 / km)
ahr:165 max:195 shoes: Asics

Core felt really weird after I had been running for a bit so instead of doing some Kenyan hills as planned I just went for a run. Mixed in some fartlek and plyometrics in the middle. Finished off doing some terrain running and some hill sprints. I think yesterday took more out of me than I thought.

C • kenyan hills 2

Core Stability 30:00 [2]

Tuesday Jan 6, 2009 #

Run warm up/down 28:16 [2] 3.03 km (9:19 / km)
ahr:148 max:172 shoes: Asics - Nimbus 10

Warm up (short direct route as I was late)
Drills - nothing static today (too cold)
Warm down to the little green and then home

Run 20:52 [3] 3.81 km (5:29 / km)
shoes: Asics - Nimbus 10

Went on a little jog that turned into a slow run all the way to the round-a-bout at Sheen then back to Holly Lodge Hill.

Run intervals (With Hills) 31:47 [5] 7.85 km (4:03 / km)
ahr:178 max:194 shoes: Asics - Nimbus 10

1 min up hill fast > 1 min down hill fast
2 min up hill fast > 2 min down hill fast > 1 min rest
4 min up hill fast > 1 min rest
2 min down hills fast > recovery jog to bottom
(Repeat)

Felt really good tonight. Big turn out including lots of the fastest guys, was at or near the front most of the time. Keeping up with guys who beat me normally. Really happy.
HR: 176 1st set, 179 2nd set
Got a 217 spike again.

Monday Jan 5, 2009 #

Run warm up/down 15:00 [2] 2.67 km (5:37 / km)
ahr:151 max:166 shoes: Asics

Run tempo 45:28 [4] 11.55 km (3:56 / km) +100m 3:46 / km
ahr:176 max:190 shoes: Asics - Nimbus 10

Round the park - complete outside track - starting from Cambrian Gate, anti-clockwise (Meaning the hills were longer but less steep).
Had planned to miss afternoon lessons but didn't in the end, went to encourage Dodd on his 2k. This meant I hadn't really eaten properly but I had been watching this video and it made me keep going. Also snow was so slippy.
5k = 19,50
10k = 39,20

C • lol 2

Note

Sorted out TASS S&C. Going down on Friday to have blood test and movement screening. Fantastic.

Sunday Jan 4, 2009 #

Core Stability 40:00 [2]

Knee felt not so fantastic today. Spent 1.5hr cleaning up my room then went for some shopping. Stretching quads and hamstrings out properly. Also trying to finish off all my work.

Saturday Jan 3, 2009 #

Cross Country race 27:13 [5] 7.92 km (3:26 / km) +50m 3:20 / km
shoes: Walsh PB Trainer 1

Surrey AAA U20 County Selections
5th

Ooooo yeah. Pleased with my run, not judged perfectly but think was probably the best I could have hoped for. Beat a couple of guys that I couldn't beat last year. -6°C on the way to the race. Ground was really hard so was surprisingly slipping more than normal. Hopefully, will now get into the team (top 8 taken).

C • course 5

Friday Jan 2, 2009 #

General Fitness 30:00 [3]

Sprints and stuff messing around with Greg in the park.

Big XC race tomorrow!

Thursday Jan 1, 2009 #

Run 40:00 [3] 8.89 km (4:30 / km)
shoes: Asics - Nimbus 10

A remedy run, started off slow and feeling awful. Gradually felt better and better so raised the pace bit by bit. Cold and dark.

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