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Training Log Archive: Ralph

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Run	5	5:16:31	38.33	(8:16)	61.68	(5:08)	638
Cycling	5	4:53:00	97.56	(20.0/h)	157.0	(32.2/h)
Specific Drills	1	48:33	1.52	(31:53)	2.45	(19:49)
O - Training	1	45:20	4.89	(9:16)	7.87	(5:46)	207
Cross Training	1	30:00
O - Sprint Training	1	21:28	2.62	(8:11)	4.22	(5:05)
Swimming	1	15:00
Warm up /down	1	8:19	0.59	(14:05)	0.95	(8:45)
Total	12	12:58:11	145.51		234.17		845

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Saturday Mar 31, 2012 #

Cycling 1:00:00 [3] 35.0 km (35.0 kph)
(injured)

Foot feeling significantly better

Friday Mar 30, 2012 #

Cycling 1:00:00 [3] 35.0 km (35.0 kph)
(injured)

Dull

C • Good 1

Thursday Mar 29, 2012 #

Cycling 1:13:00 [3] 34.0 km (27.9 kph)
(injured)

Note

Foot actually feeling quite good today - despite a long walk back from Hillsborough

C • Hillsborough 1

Wednesday Mar 28, 2012 #

Cycling 1:00:00 [3] 33.0 km (33.0 kph)
(injured)

Tuesday Mar 27, 2012 #

1 PM

Cycling 40:00 [3] 20.0 km (30.0 kph)
(injured)

Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

Friday Mar 23, 2012 #

Note
(injured)

Chilled in the park with Team ShUOC - lovely day

Thursday Mar 22, 2012 #

12 PM

Cross Training 30:00 [2]
(injured)

TRAINING! Foot felt alright - other foot felt a bit weird. Played solitaire - I was rubbish

Swimming 15:00 [2]

So I started off aqua jogging with my borrowed float. I was told however that aqua jogging with the float was forbidden because it is lane swimming - and despite being in the slow lane and moving slowly - I was not allowed to do this. However, if I took the float off and did aqua jogging this is totally fine - despite now doing a brilliant impression of a drowning rat and moving even slower than before.

In the end I gave up and swam some lengths before going to have a moan about this injustice to Andy Cox.

Wednesday Mar 14, 2012 #

Note
(injured)

So today I went to Northern General. I saw the doctor, he said that I could start running and accept the pain. I asked if I needed an air cast or crutches. He said no.

I told Kim this. She said I should refrain from walking, and that I should get crutches and an air cast. I think I will listen to Kim.

C • NGH 4

Tuesday Mar 13, 2012 #

Note
(injured)

So I went to see the physio today,
hmmm it's very close to the joint - go and get it x-rayed to rule out a break.
Go to hospital,
hmmm stress fractures take 7-10 to show up but we will have a look just in case,
Get x-ray,
Yeah it's definitely broken.
Bollocks

C • oh no Ralph 8

Saturday Mar 10, 2012 #

Event: SHAFF Sprint Race 2012

Note
(injured)

Sofa day

Wednesday Mar 7, 2012 #

4 PM

Run 35:14 [3] 6.75 km (5:13 / km)
shoes: Cumulus 12's

Run to John's - sort out maps, go

O - Sprint Training 21:28 [4] 4.22 km (5:05 / km)
shoes: Cumulus 12's

Sprint practice.

Tuesday Mar 6, 2012 #

6 PM

Run 37:06 [3] 7.54 km (4:55 / km)
shoes: Nimbus 12's

To and from Endcliffe Park (late on the way there so quite quick)

Warm up /down 8:19 [2] 0.95 km (8:45 / km)

Run intervals 46:32 [4] 11.11 km (4:11 / km)
shoes: Saucony XC

Mega session.
4 x 1km (Threshold); 6 x 200m (reps/jog recovery); 2 Mile progression run (400m - 5s - to Interval Pace)
K's - 3.11 3.10 3.17 3.14 (bit fast)
200's - 33 32 32 31 29 32 (about right)
Mile - Hard to judge because of the slight climb but it did feel tougher each 400, probably should have been a bit faster at the end though

Monday Mar 5, 2012 #

5 PM

Run 41:30 [3] 8.0 km (5:11 / km)
shoes: Nimbus 12's

Pre drills run with Team ShUOC Jacket

Specific Drills 48:33 [1] 2.45 km (19:49 / km)
shoes: Nimbus 12's

Empty

Sunday Mar 4, 2012 #

12 PM

Run 58:58 [3] 10.39 km (5:41 / km)
shoes: Cumulus 12's

Out and back to the hill (Path up towards Stannington - past the pond in Rivelin) Had a look at another hill coming up towards Den Bank but it was not possible.

Run 29:00 [3] 5.5 km (5:16 / km) +300m 4:09 / km
shoes: Cumulus 12's

10 reps up the hill (including accelerate off the top). Reps about 80s long (varied a bit). Treb did 8. Beasant did 1.

Saturday Mar 3, 2012 #

Note
(rest day)

Today I rested because I have a bruise on my calf and I have no idea where it came from. It did hurt yesterday but I don't remember having a bruise. It felt alright when I went to the shop so we will have to see what happens.

Friday Mar 2, 2012 #

5 PM

Run 1:08:11 [3] 12.39 km (5:30 / km) +338m 4:51 / km
shoes: Nimbus 12's

Into Rivelin

Thursday Mar 1, 2012 #

4 PM

O - Training 45:20 [4] 7.87 km (5:46 / km) +207m 5:05 / km
shoes: Cumulus 12's

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