Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ralph

In the 31 days ending Jan 31, 2015:

activity

time

miles

Run

28:01:59

223.47

(7:32)

359.64

(4:41)

Cycling

16:07:58

Gym

4:45:00

Cross Country

1:10:34

12.49

(5:39)

20.1

(3:31)

O - Training

56:57

3.36

(16:58)

5.4

(10:33)

Warm up /down

20:00

Total

51:22:28

239.32

385.14

3:13

0:00

» now

Saturday Jan 31, 2015 #

11 AM

Run 1:00:37 [3] 13.7 km (4:25 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Pre flight

Thursday Jan 29, 2015 #

10 AM

Run 59:54 [3] 13.8 km (4:20 / km)
shoes: Mizuno Wave Sayonara 2 (M1)

Easy in the park

Wednesday Jan 28, 2015 #

6 PM

Run 1:06:06 [3] 13.8 km (4:47 / km)
ahr:127 max:145 shoes: Mizuno Wave Sayonara 2 (M1)

So some monumental piece of primordial slime stole my bike today which is both depressing and irritating. Dragged myself round the park

Tuesday Jan 27, 2015 #

8 AM

Cycling 16:00 [1]
shoes: Giant Defy 3.5

ITW

4 PM

Gym 45:00 [2]

Bits and bobs. Heavy half squats. Strong

5 PM

Cycling 17:52 [1]
shoes: Giant Defy 3.5

HFW

6 PM

Run 31:48 [3] 6.7 km (4:45 / km)
ahr:125 max:145 shoes: Mizuno Wave Sayonara 2 (M1)

Out in the new shoes for a test and some streets.
Courtlands - Denbigh Gardens - Drummonds Place - Duke Street - Dunstable Road - Dynevor Road - Ellerker Gardens
I felt pretty tired but was very nice to get out

Monday Jan 26, 2015 #

Note

Busy week with work coming up. Trained well the last few weeks and will have nearly 3 heavy weeks in Spain and Portugal starting next week. Taking this week easy, especially with the miles

8 AM

Cycling 19:01 [1]
shoes: Giant Defy 3.5

ITW

4 PM

Cycling 16:00 [1]
shoes: Giant Defy 3.5

HFW

6 PM

Cycling 1:15:00 [2]

Went to the Imperial War Museum. It was tiring.

Sunday Jan 25, 2015 #

1 PM

Run 1:43:31 [3] 23.3 km (4:27 / km)
ahr:137 max:162 shoes: Asics Hyper 33 (2) Blue

Went to buy running shoes in Teddington and then ran home.
Lap of Bushy Park, across Teddington lock, up to the park at Ham gate and then round the usual loop with a little bit of addition. Picked up Connaught Road on the way back as well

Saturday Jan 24, 2015 #

11 AM

O - Training 56:57 [2] 5.4 km (10:33 / km)

Getting the kites out on Wimbledon

3 PM

Run 42:07 [3] 6.9 km (6:06 / km)

Kites in

Friday Jan 23, 2015 #

11 AM

Run 47:09 [3] 10.6 km (4:27 / km)
ahr:139 max:158 shoes: Asics Hyper 33 (2) Blue

Easy in the park. Deer avoidance

1 PM

Cycling 15:33 [1]
shoes: Giant Defy 3.5

4 PM

Gym 40:00 [2]

Squats (using chair to make sure I was getting deep enough)
Core, claves, bits

C • Nearly 2

5 PM

Cycling 18:44 [1]
shoes: Giant Defy 3.5

Thursday Jan 22, 2015 #

8 AM

Run 49:07 [3] 10.8 km (4:33 / km)
ahr:142 max:159 shoes: Asics Hyper 33 (2) Blue

Beautiful frosty pre-breakfast

6 PM

Cycling 1:00:00 [2]

Turbo
Mythbusters + CPV vs COD

Wednesday Jan 21, 2015 #

10 AM

Run 1:00:24 [3] 13.48 km (4:29 / km)
ahr:143 max:161 shoes: Asics Hyper 33 (2) Blue

Quick streets then into the park.
Church Terrace - Clarence Street - Compass Hill

2 PM

Cycling 15:26 [1]

3 PM

Gym 35:00 [2]

Heavy half squats + core and bits

5 PM

Cycling 18:08 [1]

Tuesday Jan 20, 2015 #

10 AM

Run 1:02:06 [3] 13.8 km (4:30 / km)
ahr:138 max:158 shoes: Asics Hyper 33 (2) Blue

Beautiful frosty day in the park. Full leg cover back on

7 PM

Run 38:21 [3] 8.26 km (4:38 / km)
shoes: Asics Hyper 33 (2) Blue

A-Z ing
Chislehurst Road - Christchurch Road - Church Road
Right ankle (not most recently bad one, little bit creaky)

Monday Jan 19, 2015 #

10 AM

Cycling 1:05:00 [3]
shoes: Giant Defy 3.5

Turbo - Australian Open

6 PM

Run 43:40 [3] 9.3 km (4:42 / km)
ahr:136 max:179 shoes: Asics Hyper 33 (2) Blue

Easy with Doug. Really jumpy HRM

C • hr 1

C • hr 9

Sunday Jan 18, 2015 #

11 AM

Run 1:30:36 [3] 18.6 km (4:52 / km)
ahr:135 max:155 shoes: Asics Hyper 33 (2) Blue

Nice easy run with Spongey, Eddie, Grassie

Saturday Jan 17, 2015 #

9 AM

Run 18:15 [3] 3.2 km (5:42 / km)
ahr:139 max:176 shoes: Asics Hyper 33 (2) Blue

Warming up

Run race 15:16 [5] 5.0 km (3:03 / km)
ahr:180 max:186 shoes: Asics Hyper 33 (2) Blue

Bushy Parkrun. Lovely morning.
Ran with Spongey for the first 2k which was really helpful.

C • Congratulations 3

Run 41:04 [3] 8.4 km (4:53 / km)
ahr:133 max:150 shoes: Asics Hyper 33 (2) Blue

Warmed down then ran home along the river

Friday Jan 16, 2015 #

10 AM

Run 1:02:31 [3] 13.2 km (4:44 / km)
shoes: Asics Hyper 33 (2) Blue

Easy run

12 PM

Cycling 16:01
shoes: Giant Defy 3.5

ITW - Did a bit of racing

4 PM

Cycling 16:28
shoes: Giant Defy 3.5

HFW - Raced the weather

Thursday Jan 15, 2015 #

8 AM

Run 35:02 [3] 7.4 km (4:44 / km)
shoes: Asics Hyper 33 (2) Blue

Pre-breakfast

10 AM

Cycling 16:30 [1]
shoes: Giant Defy 3.5

ITW

3 PM

Gym 35:00 [2]

Felt strong today

4 PM

Cycling 25:45 [1]
shoes: Giant Defy 3.5

HFW

6 PM

Cycling 30:00 [1]

Easy on the turbo

Wednesday Jan 14, 2015 #

7 AM

Cycling 17:00 [1]
shoes: Giant Defy 3.5

ITW

1 PM

Cycling 18:00 [1]
shoes: Giant Defy 3.5

HFW

3 PM

Run 1:09:04 [3] 14.7 km (4:42 / km)
ahr:136 max:160 shoes: Asics Hyper 33 (2) Blue

Chisholm Road then into the park. Terrified a dog walker, unintentionally, though them not realising I was there until I just passed them

Tuesday Jan 13, 2015 #

10 AM

Run 1:02:22 [3] 13.0 km (4:48 / km)
ahr:141 max:166 shoes: Asics Hyper 33 (2) Blue

Easy. Slippery.
Castle Yard, into the park, Chester Avenue

6 PM

Run 39:51 [3] 8.5 km (4:41 / km)
shoes: Asics Hyper 33 (2) Blue

In the continuing excitement that is my training routine I have run out of thermals so I wore a jacket instead and then it rained so I stayed nice and dry.

C • Mind. Blown. 1

Monday Jan 12, 2015 #

10 AM

Run 45:07 [3] 9.6 km (4:42 / km)
shoes: Asics Hyper 33 (2) Blue

Easy

1 PM

Cycling 15:17
shoes: Giant Defy 3.5

ITW

4 PM

Gym 35:00 [2]

Half Squats + extras

Cycling 29:50 [2]
shoes: Giant Defy 3.5

HFW

Sunday Jan 11, 2015 #

12 PM

Run 2:00:00 [3] 26.0 km (4:37 / km)
ahr:144 max:162 shoes: Asics Hyper 33 (2) Blue

Long. Visited the windmill on Wimbledon Common for a little extra distance. Muddy

Saturday Jan 10, 2015 #

2 PM

Cross Country 28:39 [5] 7.9 km (3:38 / km)
ahr:177 max:183 shoes: Saucony XC

Surrey League Div 1 XC Streatham Common 3rd
Tough course, 3 laps with 2 hills on each, both quite long but more than gentle. Ran solo in 3rd for just over 2 laps. Didn't feel so great on the hills but felt strong running off the top of them.

Run 25:50 [3] 4.6 km (5:37 / km)
shoes: Asics Hyper 33 (2) Blue

Extended warm down

Warm up /down 15:00 [1]

Run 14:06 [2] 2.3 km (6:08 / km)

Friday Jan 9, 2015 #

1 PM

Cycling 16:47 [1]
shoes: Giant Defy 3.5

ITW

4 PM

Cycling 17:52 [1]
shoes: Giant Defy 3.5

HFW

6 PM

Cycling 1:10:00 [2]

Thursday Jan 8, 2015 #

8 AM

Cycling 15:42
shoes: Giant Defy 3.5

ITW

3 PM

Cycling 17:58
shoes: Giant Defy 3.5

HFW

4 PM

Run 1:08:20 [3] 14.2 km (4:49 / km)
shoes: Asics Hyper 33 (2) Blue

Broadhurst Close then into the park and round the EPO loop backwards which provided me with a completely different perspective. Cambrian Road.

Wednesday Jan 7, 2015 #

10 AM

Run 47:45 [3] 10.7 km (4:28 / km)
ahr:142 max:157 shoes: Asics Hyper 33 (2) Blue

Easy in the park on the original EPO loop

1 PM

Cycling 17:01 [1]
shoes: Giant Defy 3.5

ITW

4 PM

Cycling 16:48 [1]
shoes: Giant Defy 3.5

HFW

6 PM

Run 46:14 [3] 9.4 km (4:55 / km)
ahr:130 max:146 shoes: Asics Hyper 33 (2) Blue

Started my own A-Z quest
Abercorn Mews (gated, top start), Albany Road, Albert Road, Alton Road, Audley Road, Beatrice Road, Berwyn Road, Bridge Street
Solid start (also got Albany Passage but I don't believe it is a street)

C • Streets 2

Tuesday Jan 6, 2015 #

7 AM

Cycling 16:48 [1]
shoes: Giant Defy 3.5

ITG

8 AM

Gym 50:00 [2]

Getting back into things

9 AM

Cycling 17:24 [1]
shoes: Giant Defy 3.5

HFG

1 PM

Cycling 16:46 [1]
shoes: Giant Defy 3.5

ITW

4 PM

Cycling 17:58 [1]
shoes: Giant Defy 3.5

HFW

5 PM

Run 1:14:37 [3] 16.2 km (4:36 / km)
ahr:135 max:154 shoes: Asics Hyper 33 (2) Blue

In the park before it got really dark then down to Teddington via Ham and back along the river

Monday Jan 5, 2015 #

7 AM

Cycling 15:10 [2]
shoes: Giant Defy 3.5

ITW

4 PM

Cycling 17:47 [1]
shoes: Giant Defy 3.5

HFW

6 PM

Cycling 1:00:00 [2]

Sunday Jan 4, 2015 #

10 AM

Cycling 30:00 [1]

4 PM

Run 1:14:03 [3] 16.6 km (4:28 / km)
ahr:146 max:165 shoes: Asics Hyper 33 (2) Blue

Great run with James and Peter

Saturday Jan 3, 2015 #

1 PM

Cross Country 41:55 [5] 12.2 km (3:26 / km)
ahr:181 max:189 shoes: Saucony XC

Surrey XC Champs - 3rd Place
Pretty happy with how I ran but wonder if I should have chased 1st and 2nd when they made a break from the group (1-7) just after the hill on the 2nd lap

C • Nice! 2

Run 26:00 [3] 5.0 km (5:12 / km)
shoes: Asics Hyper 33 (2) Blue

Warm up /down 5:00 [2]

7 PM

Cycling 30:00 [1]

Extending warm down

Friday Jan 2, 2015 #

9 AM

Cycling 20:27 [1]
shoes: Giant Defy 3.5

Cycling 31:55 [1]
shoes: Giant Defy 3.5

6 PM

Run 41:06 [3] 8.6 km (4:47 / km)
shoes: Asics Hyper 33 (2) Blue

Easy on the roads

Thursday Jan 1, 2015 #

Note

Nothing doing

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