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Training Log Archive: Ralph

In the 7 days ending Aug 24, 2008:

activity # timemileskm+m
  O - Training5 7:06:59 6.84 11.0 8078 /98c79%
  Core Stability1 15:00
  Fell Run1 9:58 1.86(5:21) 3.0(3:19)
  Swimming1 15
  Total6 7:32:12 8.7 14.0 8078 /98c79%

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Sunday Aug 24, 2008 #

Note
(rest day)

Travelling home from the Italy training camp. Really long day.

Ended up watching the closing ceremony. Boris Johnson is a complete idiot, he looked a mess and is an embaressment.

Saturday Aug 23, 2008 #

O - Training race 34:00 [3] **** 2.5 km (13:36 / km)
spiked:13/19c shoes: Falcons

Blown up 1:10000 map of this rocky area. Did little short courses.
Stupidly rocky

O - Training race (Dismondi) 20:00 [5] ***
shoes: Falcons

Peter Palmer Challenges.
Beat Peter, Mikey and OJ.

Friday Aug 22, 2008 #

O - Training (San Martino Sud) 46:03 [3] *** 4.5 km (10:14 / km) +80m 9:24 / km
spiked:7/9c

Classic training on San Martino Sud.
2 long routes with big route choices with some smaller legs in between.
Got the first route really wrong but the second one ok.
Had lots of energy left at the end of the exercise so could have kept going.

O - Training (Passo Cereda) 29:47 [4] ***
spiked:11/15c shoes: Walsh PB Trainer 1

Middle Distance practice. Lost time in the first half of the course.
1 - Didn't read the map or pay any attention, 40sec
7 - Couldn't find the path then paralleled, 120sec
10 - Misread the green, 30sec
11 - Too high, 15sec

Thursday Aug 21, 2008 #

O - Training (Tonadico) 13:00 [4] ***
spiked:6/8c

Sprint Practice
Line and course. Nice and easy on the line but then lost little bits of time on the course when I tried to go hard.
Small alleys and tight turns make route choice really important, wider and flowing is better than closer and twistyer.

O - Training race (Siror) 14:09 [5] *** 4.0 km (3:32 / km)
spiked:17/20c

1st race, was going too hard and wasn't reading the map enough. Then lost a huge amount of time basically running the whole way round the field.
2nd race, would have won but lost 1min at control 3 just trying to find it in the dark of the underpass. Angreh.

Core Stability 15:00 [3]

Core with OJ again.
More side planks

Swimming 15 [2]

Did Phelps impressions in the freezing river

Wednesday Aug 20, 2008 #

Fell Run race 9:58 [5] 3.0 km (3:19 / km)

3k time trial for squad.
Splits:
40, 83, 82, 82, 83, 81, 76, 69
Total:
9.58

Was aiming for 10 minutes so really happy with my performance. Should knock some time off next time, maybe 930-940.

Tuesday Aug 19, 2008 #

O - Training 1:25:00 [3]
shoes: Walsh PB Trainer 1

O - Training 1:00:00 [3]
shoes: Falcons

Monday Aug 18, 2008 #

O - Training 1:20:00 [3] ***
spiked:11/12c

Nice session.

O - Training race 45:00 [4] ***
spiked:13/15c shoes: Falcons

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