Training Log Archive: RalphIn the 31 days ending Oct 31, 2016:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||
Monday Oct 31, 2016 #
Run 1:08:19 [2] 11.9 km (5:44 / km)
ahr:118 max:140 shoes: Mizuno Wave S (Blue 2 Bays)
Sunday Oct 30, 2016 #
O - Race 1:27:14 [5] 17.2 km (5:04 / km)
ahr:176 max:185 shoes: VJ Bold 2016
Run 15:26 [2] 2.6 km (5:56 / km)
ahr:126 max:140 shoes: VJ Bold 2016
Run 9:03 [2] 1.4 km (6:28 / km)
shoes: VJ Bold 2016
Warm up /down 17:11 [2] 1.2 km (14:19 / km)
shoes: VJ Bold 2016
Saturday Oct 29, 2016 #
O - Training 1:00:03 7.35 km (8:10 / km)
ahr:141 max:162 shoes: VJ Bold 2016
Friday Oct 28, 2016 #
Run 20:38 [2] 4.14 km (4:59 / km)
ahr:121 max:135 shoes: Mizuno Wave S 2 (Blue Green)
Thursday Oct 27, 2016 #
Run 1:00:09 [2] 11.0 km (5:28 / km)
ahr:118 max:139 shoes: Mizuno Wave Sayonara 2 White
Wednesday Oct 26, 2016 #
Run 24:00 [2] 4.4 km (5:27 / km)
shoes: Mizuno Wave Sayonara 2 (M1)
General Fitness 30:00 [1]
O - Night 52:23 [2] 7.0 km (7:29 / km)
shoes: O-Roc
Tuesday Oct 25, 2016 #
Run 1:15:35 [2] 12.9 km (5:52 / km)
ahr:124 max:148 shoes: Mizuno Wave S 2 (Blue Green)
Monday Oct 24, 2016 #
Run 1:21:34 [2] 15.3 km (5:20 / km)
ahr:136 max:155 shoes: Mizuno Wave S (Blue 2 Bays)
Sunday Oct 23, 2016 #
Run 31:30 [2] 5.3 km (5:57 / km)
ahr:123 max:142 shoes: AG1B
Saturday Oct 22, 2016 #
O - Race 2:49:15 [5] 29.5 km (5:44 / km)
shoes: VJ Bold SM 15
Well this was tough.
3 loops to start with, bit stressful to the first control, but ended up at my control with the leading group there, clean through the first section, then was on my own for the next section back to the arena but got through ok.
2nd loop was shorter and I managed to catch up a group going through the first section and then chased some people through the section back to the arena
3rd loop spent the first loop in a group and then was on my own for the final section which I worked hard on and went ok.
Out on the final common section I was just a little of the back of the group, ran hard and got onto the back of the group.
This group gradually slimmed down to 6,
I fell off the back at 42, hitting the wall pretty hard, should have eaten more on the long loop. Luckily the group had pulled out quite a big gap so I didn't lose any positions.
10th place
Friday Oct 21, 2016 #
Run 1:05:55 [2] 11.9 km (5:32 / km)
ahr:134 max:153 shoes: Mizuno Wave S 2 (Blue Green)
Thursday Oct 20, 2016 #
Run 20:44 [2] 3.8 km (5:27 / km)
ahr:130 max:154 shoes: Mizuno Wave Sayonara 2 (M1)
Run 1:05:12 [2] 11.7 km (5:34 / km)
ahr:119 max:143 shoes: Mizuno Wave Sayonara 2 White
Wednesday Oct 19, 2016 #
O - Night 39:22 [3] 5.6 km (7:02 / km)
ahr:147 max:165 shoes: O-Roc
Run 9:45 [2] 1.6 km (6:06 / km)
shoes: O-Roc
Warm up /down 2:00 [2] 0.2 km (10:00 / km)
shoes: O-Roc
Tuesday Oct 18, 2016 #
Run 1:21:06 [2] 13.95 km (5:49 / km)
ahr:129 max:153 shoes: Mizuno Wave S (Blue 2 Bays)
Monday Oct 17, 2016 #
Run 1:03:25 [2] 11.5 km (5:31 / km)
ahr:118 max:138 shoes: AG1B
Sunday Oct 16, 2016 #
Run 1:29:45 20.0 km (4:29 / km)
ahr:144 max:156 shoes: Mizuno Wave S 2 (Blue Green)
Saturday Oct 15, 2016 #
Run 54:14 11.0 km (4:56 / km)
shoes: Mizuno Wave S 2 (Blue Green)
Cross Country race 28:48 [5] 9.15 km (3:09 / km)
ahr:182 max:189 shoes: Mizuno Wave S 2 (Blue Green)
Surrey XC League #1 - Richmond Park
Started out pretty quick just behind the front. Felt comfortable here but climbing back up towards Sidmouth Wood Kevin Quinn (SLH) stormed off and I couldn't get onto the back on the chase group, sitting about 10 metres off the back of them. On the second lap, Phil Seassman (KEN) got a clear gap for second place, Jon Pepper (RAN) was in third, and I was left battling Luke Caldwell (DMV) for fourth.
We swapped the lead a few times but neither of us ever made a gap until the final corner where my sprint finish just proved to be fractionally stronger.
Ranelagh probably third in this fixture which is a great start to the season.
Good hit out for me, felt very solid and happy with the pace I was at.
Warm up /down 12:29 [2] 1.0 km (12:29 / km)
shoes: Mizuno Wave S 2 (Blue Green)
Friday Oct 14, 2016 #
Run 1:08:55 [2] 12.4 km (5:33 / km)
ahr:134 max:156 shoes: Mizuno Wave Sayonara 2 White
Thursday Oct 13, 2016 #
Run 1:19:41 [2] 15.1 km (5:17 / km)
ahr:136 max:155 shoes: Mizuno Wave Sayonara 2 (M1)
Wednesday Oct 12, 2016 #
Run 1:21:19 [2] 14.8 km (5:30 / km)
ahr:133 max:153 shoes: Mizuno Wave S 2 (Blue Green)
Tuesday Oct 11, 2016 #
Run 1:19:41 [2] 16.5 km (4:50 / km)
ahr:134 max:158 shoes: Mizuno Wave S (Blue 2 Bays)
Monday Oct 10, 2016 #
Run 45:40 [2] 7.9 km (5:47 / km)
ahr:119 max:142 shoes: AG1B
Saturday Oct 8, 2016 #
Run 15:52 [2] 2.5 km (6:21 / km)
shoes: VJ Bold SM 15
O - Race 35:22 [5] 7.7 km (4:36 / km)
ahr:183 max:188 shoes: VJ Bold SM 15
Run 13:28 [2] 2.6 km (5:11 / km)
ahr:148 shoes: VJ Bold SM 15
Warm up /down 25:00 [2] 1.7 km (14:42 / km)
shoes: VJ Bold SM 15
Friday Oct 7, 2016 #
Run 30:20 [2] 5.2 km (5:50 / km)
shoes: Mizuno Wave Sayonara 2 White
Thursday Oct 6, 2016 #
Run 37:58 [2] 7.2 km (5:16 / km)
shoes: Mizuno Wave Sayonara 2 (M1)
Tuesday Oct 4, 2016 #
Note
(rest day)
Monday Oct 3, 2016 #
Run 1:13:55 [2] 12.2 km (6:04 / km)
ahr:120 max:140 shoes: AG1B
Sunday Oct 2, 2016 #
Run 2:14:55 [2] 24.1 km (5:36 / km)
ahr:135 max:157 shoes: Mizuno Wave Sayonara 2 (M1)
Saturday Oct 1, 2016 #
Run 1:03:37 [2] 12.3 km (5:10 / km)
ahr:143 max:161 shoes: Mizuno Wave S (Blue 2 Bays)