Training Log Archive: RalphIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
O - Training race 1:05:04 [5] *** 9.0 km (7:14 / km) +300m 6:12 / km
spiked:16/25c shoes: Walsh PB Trainer 1
Did some shoe shopping, took agesssssss but eventually got some new ones.
Saturday May 30, 2009 #
Core Stability 20:00 [1]
Friday May 29, 2009 #
Run hills 15:00 [4]
shoes: Asics - Nimbus 10
Run 20:00 [2]
shoes: Asics - Nimbus 10
Thursday May 28, 2009 #
Cycling 27:00 [3] 10.0 km (22.2 kph)
TASS S&C 1:30:00 [2]
Cleaning from the thigh, deadlifts, shoulder press, arbesque with girl bar, box jumps, core circuit and some stretching. Loading me up... massive.
Also I kicked the hoover so I bruised my toe :(
Run intervals 24:30 [5] 8.0 km (3:04 / km)
shoes: Brooks Mach 9
Took the first couple on a 16.00 5k (3.12) then stepped it up to 3.05 and did that for 5 reps then cranked it again to run 2.55. Zoooooooom.
Wednesday May 27, 2009 #
Cycling 30:00 [2]
O - Training 30:27 [4]
shoes: Walsh PB Trainer 1
Did however get to have a practice drive around the car park. Got into 2nd gear, turned some corners, parked and changed down gear to stop.... ooo yeah.
Run 20:00 [3]
shoes: Walsh PB Trainer 1
Tuesday May 26, 2009 #
Run warm up/down 17:00 [2] 3.4 km (5:00 / km)
shoes: Asics
Run intervals 27:34 [5] 7.6 km (3:38 / km) +180m 3:15 / km
shoes: Asics
7.00, 6.54, 6.52, 6.48. Felt really good on the last one but didn't do anymore.
Run warm up/down 10:00 [2] 2.25 km (4:27 / km)
shoes: Asics
Monday May 25, 2009 #
Run 37:00 [3] 8.67 km (4:16 / km)
shoes: Asics - Nimbus 10
Core Stability 20:00 [2]
Sunday May 24, 2009 #
O - Training 1:15:00 [3] 12.0 km (6:15 / km)
(injured) shoes: Walsh PB Trainer 1
Saturday May 23, 2009 #
O - Training 54:00 [4]
(injured) shoes: Walsh PB Trainer 1
Friday May 22, 2009 #
TASS S&C 1:00:00 [2]
Cycling 29:40 [2] 11.5 km (23.3 kph)
Thursday May 21, 2009 #
Core Stability 15:00 [1]
Wednesday May 20, 2009 #
Core Stability 20:00 [1]
Tuesday May 19, 2009 #
Run hills 10:00 [4]
(injured) shoes: Asics - Nimbus 10
Run 28:00 [3] 7.0 km (4:00 / km)
shoes: Asics - Nimbus 10
Cycling 30:00 [3]
Monday May 18, 2009 #
Core Stability 20:00 [1]
Sunday May 17, 2009 #
Run 44:59 [3] 9.37 km (4:48 / km)
(injured) shoes: Asics - Nimbus 10
Core Stability 20:00 [1]
Friday May 15, 2009 #
Note
Thursday May 14, 2009 #
TASS S&C 1:20:00 [2]
Tuesday May 12, 2009 #
Core Stability 20:00 [2]
Monday May 11, 2009 #
Note
(injured)
Sunday May 10, 2009 #
O - Training race 22:52 [5] ***
spiked:17/19c shoes: Falcons
O - Training race 27:30 [2] ***
spiked:10/10c (injured) shoes: Falcons
Saturday May 9, 2009 #
O - Training race 16:13 [5] *** 3.0 km (5:24 / km) +70m 4:50 / km
spiked:20/24c shoes: Walsh PB Trainer 1
O - Training race 16:12 [5] *** 3.2 km (5:04 / km) +70m 4:34 / km
spiked:19/19c
4th place, very nice and respectable. Joint fastest uphill leg to end with which took me from 5th to 4th.
Non optimal routes to 1 and 9. Just ran within myself and focused on not making mistakes.
Friday May 8, 2009 #
Run 15:00 [3]
Thursday May 7, 2009 #
Cycling 33:35 [2] 11.0 km (19.7 kph)
TASS S&C 1:30:00 [2]
Wednesday May 6, 2009 #
Core Stability 15:00 [1]
Tuesday May 5, 2009 #
Core Stability 30:00 [2]
Sunday May 3, 2009 #
O - Training race 1:12:19 [5] *** 11.4 km (6:21 / km)
spiked:18/26c shoes: Falcons
1* - Hesitant
2* - Wide
3* - Missed and then ran over ditch, checked and got it
7* - Dropped in early
8* - Dropped in early again, should have gone round the back
10 - What tapes????
13* - Off compass and mis read paths
15* - Off line and just dived in without thinking
19 - Wrong spur, was being slow anyway to not make a big error
23 - Silly
24* - Hesitant and not reading map
However... job done
Note
on the way back from the restaurant in Monomoth the car decided to stop working. So there we were in the middle of nowhere (at least on the English side) with nothing... but I did manage to get home. Which is good.
Saturday May 2, 2009 #
O - Training race 27:52 [5] *** 4.8 km (5:48 / km)
spiked:15/18c shoes: Falcons
Missed 1 - just a little though, not great on 7 but found it fine, lost time on 16, just running far to fast and not reading the map or planning enough, lost time on 17 by being crazy and diving into the garbage, missed 18 (but everybody did)
No atmosphere :( at the event at all