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Training Log Archive: Ralph

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Run14 10:39:08 82.0 131.96
  O - Race2 1:44:15 10.5(9:56) 16.9(6:10) 32533 /33c100%
  O - Training2 1:39:42 5.78 9.3
  Warm up /down5 1:30:00
  Circuits2 1:12:00
  General Fitness1 45:00
  O - Sprint Training1 30:00
  Core Stability1 20:00
  Total23 18:20:05 98.28 158.16 32533 /33c100%

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Sunday Jan 31, 2010 #

Note

Not feeling fantastic around the ankle and so on physio advice skipped the race. Looking back seems it was a tough course and so probably a good idea.

Saturday Jan 30, 2010 #

Event: Southern Counties Cross Country Champs
 
9 AM

Warm up /down 50:00 [3]

Drills lead by KC and a seriously high quality turn out... all made to look very silly.

O - Sprint Training 30:00 [3]

Sprint training in Hillsborough Park. Some faster stuff and some slower stuff and some appalling decisions and execution.
12 PM

O - Training 34:42 [4]
shoes: WALSH (White Lace)

Beeley Woods Middle Race. Bit bouncy and not perfectly in control. Sharpened up nearer the end but then lost some time.

Too scrappy overall. Loosing time on too many controls with qutie a few bigger losses as well. Quick run in though

Warm up /down 10:00 [2]

Friday Jan 29, 2010 #

12 PM

General Fitness 45:00 [2]

Really *close game

Thursday Jan 28, 2010 #

Note

Saw physio today. Ive got some ankle problem. Got some exercises. Dont know when it will be totally fixed

Wednesday Jan 27, 2010 #

Run 37:22 [3] 8.3 km (4:30 / km)
shoes: Asics - Nimbus 10

Little ankle testing run. Signs are good.

Monday Jan 25, 2010 #

Note

Back in Sheffield

Sunday Jan 24, 2010 #

O - Race 51:39 [5] 8.4 km (6:09 / km) +325m 5:09 / km
shoes: WALSH (White Lace)

Leith Hill. Good map and decent course, quite a lot of control sites that I have seen before though and some similar leg ideas. Was aiming to run hard which I felt I managed in places. Ankles giving a lot of grief though so will try and see physio once I am back in Sheffield.

Warm up /down 10:00 [2]

Friday Jan 22, 2010 #

12 PM

Run 26:29 [3] 5.93 km (4:28 / km)
shoes: Asics - Nimbus 10

Run 26:22 [5] 6.33 km (4:10 / km)
shoes: Asics - Nimbus 10

300 - 400 - 600 - 400 x3
With 30sec rest between each effort.
Struggled on the last few. Left ankle now deffo worse than right side. Ice etc.

Thursday Jan 21, 2010 #

Note
(rest day)

Attempting to catch up on my reading, unfortunately the internet went down in the afternoon and I wasn't really very awake in the morning so not much was achieved. Went shopping though and got some shoes.
C • reading 3

Wednesday Jan 20, 2010 #

4 PM

Run 36:41 [3] 8.11 km (4:31 / km)
shoes: Asics

Both ankles still feeling not fantastic but when I run they aren't quite as weird. As the discomfort is equal in both and in the same place I have decided it is not that serious and should go away.

Tuesday Jan 19, 2010 #

Note

Illness is nearly cleared although I am still coughing a bit and sniffling. Endurance is alright but lacking in leg speed mostly and also in leg strength.
7 PM

Run 16:00 [3] 3.2 km (5:00 / km)
ahr:155 shoes: Asics - Nimbus 10

Warm up /down 10:00 [2]
shoes: Asics - Nimbus 10

Run 12:14 [5] 2.7 km (4:32 / km)
ahr:165 max:185 shoes: Asics - Nimbus 10

4xHolly Lodge Hill

Run 8:49 [5] 2.17 km (4:04 / km)
ahr:176 max:188

4xHam Cross Hill

Run 10:00 [4] 2.87 km (3:29 / km)
ahr:176 max:180 shoes: Asics - Nimbus 10

Holly->Ballet School->Middle Road->Ham X
8 PM

Run 4:00 [5]

Sprints

Run 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics - Nimbus 10

Monday Jan 18, 2010 #

Core Stability 20:00 [1]

While watching Ross Kemp
3 PM

Run 53:57 [3] 12.65 km (4:16 / km)
ahr:168 max:185 shoes: Asics

Had the odd feeling today that I was running naked... luckily it wasn't the case but next time I will always be checkin before I leave. Feeling a lot better than last week. Heart rate much lower than it has been. Park in 47.

Run 10:00 [5] 1.0 km (10:00 / km)
shoes: Asics

Did some sprints. Felt a lot better to do a bit of speed.

Run 10:00 [3] 1.6 km (6:15 / km)
ahr:164 shoes: Asics

Jog home. Nothing like revision to get me out training.

Sunday Jan 17, 2010 #

10 AM

O - Training race 1:05:00 [4] 9.3 km (6:59 / km)
shoes: WALSH (White Lace)

Got a bit stuck in some brambles. Some better legs, some worse legs.

Saturday Jan 16, 2010 #

4 PM

Run 49:34 [3] 10.22 km (4:51 / km)
shoes: Asics

Thursday Jan 14, 2010 #

3 PM

Run 51:23 [3] 10.45 km (4:55 / km)
shoes: Asics - Nimbus 10

Wednesday Jan 13, 2010 #

4 PM

Run 50:46 [3] 10.24 km (4:57 / km)
shoes: Asics

Mmmm fresh snow.

Tuesday Jan 12, 2010 #

7 PM

Run 21:00 [3] 4.1 km (5:07 / km)
shoes: Asics - Nimbus 10

Warm up /down 10:00 [2]

Run intervals 30:30 [4] 5.0 mi (6:06 / mi)
shoes: Asics - Nimbus 10

5 x 1 Mile
3 uphill, 2 downhill.

Run 10:00 [3] 2.11 km (4:45 / km)

Monday Jan 11, 2010 #

Circuits 36:00 [2]

Note

Nearly over this stupid cold

Sunday Jan 10, 2010 #

Run 20:00 [2]

Saturday Jan 9, 2010 #

Run 1:06:18 [3] 13.16 km (5:02 / km)
ahr:171 max:189 shoes: Asics

Thursday Jan 7, 2010 #

Circuits 36:00 [2]

Monday Jan 4, 2010 #

Run 29:37 [3] 6.58 km (4:30 / km)
ahr:178 max:190 shoes: Asics - Nimbus 10

Sunday Jan 3, 2010 #

Run 31:06 [3] 7.2 km (4:19 / km)
shoes: Asics

Friday Jan 1, 2010 #

O - Race 52:36 [4] *** 8.5 km (6:11 / km)
spiked:33/33c shoes: WALSH (White Lace)

New Year Score. Got everything. No mistakes.

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