Training Log Archive: RalphIn the 7 days ending Nov 9, 2008:
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Sunday Nov 9, 2008 #
Run 35:41 [3] 6.69 km (5:20 / km) +170m 4:44 / km
shoes: Asics
Got up at 5.45 am to go on a run with the crazy Russian. Ran down to the beach along, went up some steps then back to the beach and back up the hill to the centre.
Core Stability 15:00 [3]
After finishing the run the crazy Russian decided that I needed to man up and do some sit ups and press ups. The sit ups went alright but then the press ups were interrupted by us waking IL up who then bollocked up and sent us back to bed.
Saturday Nov 8, 2008 #
Run hills 25:00 [5]
shoes: Asics
Did hill intervals...
was hard.
was hard.
Friday Nov 7, 2008 #
Event: GB Junior Squad Camp
Note
Well off onto the geography field trip.
No idea if I can do any training or if there will be internet.
Sounds dangerous.
No idea if I can do any training or if there will be internet.
Sounds dangerous.
C • 2
Thursday Nov 6, 2008 #
Circuits 39:00 [5]
Really hard work. 1 min no rest
Squat Jumps, Leg Raises, Lunges with 15kg, Star Jumps, Sit Ups, Side leg raises, Ergo, Press Ups, Single Leg Squats (x2), Overhead Bar, Tricep Dips, Burpees.
Squat Jumps, Leg Raises, Lunges with 15kg, Star Jumps, Sit Ups, Side leg raises, Ergo, Press Ups, Single Leg Squats (x2), Overhead Bar, Tricep Dips, Burpees.
Note
Got the TASS call today. Sounds good. Hopefully will get that sorted out next week sometime.
Wednesday Nov 5, 2008 #
O - Training race (Hawley and Hornley) 52:47 [5] *** 8.8 km (6:00 / km) +70m 5:46 / km
spiked:9/18c shoes: Walsh PB Trainer 1
Army Event.
Routes weren't really that good. Fell over this tree at control 3, would have been really funny to watch. However, nobody did which was good. Quite a sloppy race, also felt as if I was putting in a lot more effort for the speed I was going at.
Compass work was good, used it a fair bit. Was providing good accuracy when I decided to go straight on a couple of legs.
Being harsh on myself for the spiked controls. Possibly should be 13/18
This is also the area for the British Schools, if anybody is really keen on winning it *nudge*.
Routes weren't really that good. Fell over this tree at control 3, would have been really funny to watch. However, nobody did which was good. Quite a sloppy race, also felt as if I was putting in a lot more effort for the speed I was going at.
Compass work was good, used it a fair bit. Was providing good accuracy when I decided to go straight on a couple of legs.
Being harsh on myself for the spiked controls. Possibly should be 13/18
This is also the area for the British Schools, if anybody is really keen on winning it *nudge*.
Tuesday Nov 4, 2008 #
Run warm up/down 32:58 [2] 4.9 km (6:44 / km)
shoes: Asics - Nimbus 10
Run hills 32:00 [5] 7.84 km (4:05 / km) +120m 3:47 / km
ahr:172 max:201 shoes: Asics - Nimbus 10
1 hard up 1 hard down
2 hard up 2 hard down 1 rest
4 hard up 1 rest 2 hard down rest to bottom
x2
All numbers are minutes apart from the x2 which means I did it twice. They all refer to running and not anything else.
I was trying hard on this session. Had a chat with the coach afterwards. She said I looked really strong and that I'm running in a really good position. Everything seems to be going grand.
2 hard up 2 hard down 1 rest
4 hard up 1 rest 2 hard down rest to bottom
x2
All numbers are minutes apart from the x2 which means I did it twice. They all refer to running and not anything else.
I was trying hard on this session. Had a chat with the coach afterwards. She said I looked really strong and that I'm running in a really good position. Everything seems to be going grand.
Core Stability 15:00 [2]
Not as hard as yesterday.
Felt I needed to do some. Mainly working on glutes and arms as core hurts a bit after the running. Side leg raises and some knee drops to get good glutes.
Felt I needed to do some. Mainly working on glutes and arms as core hurts a bit after the running. Side leg raises and some knee drops to get good glutes.
Run 1 [0]
ahr:150 max:201
Total mileage: 13.29
HR 150/201
HR 150/201
Monday Nov 3, 2008 #
Core Stability 40:00 [3]
Tough core session.
1 min plank followed by 20 crunches hold the top one for as long as possible. Repeat 3 times.
Side leg raises with some side leg plank, including attempting the crazy star on the side position. Nearly there but gives me the most terrible cramp, its simply atrocious.
Press ups and sit ups (with the twist).
Leg raises.
Alternate squat thrusts and normal squats.
Ankle strength work, 1 leg eyes closed.
Tricep dips.
1 min plank followed by 20 crunches hold the top one for as long as possible. Repeat 3 times.
Side leg raises with some side leg plank, including attempting the crazy star on the side position. Nearly there but gives me the most terrible cramp, its simply atrocious.
Press ups and sit ups (with the twist).
Leg raises.
Alternate squat thrusts and normal squats.
Ankle strength work, 1 leg eyes closed.
Tricep dips.
Note
Really pleased with the training over half term. Also I have eaten absolutely tonnes of food this evening. This must mean I've been working hard, which is good. I don't currently feel any pains or niggles but I will be watching out for them.
Also started out school drama stuff today, playing a priest who is either going to be Irish or a very posh English person.
Life's good.
Also started out school drama stuff today, playing a priest who is either going to be Irish or a very posh English person.
Life's good.
C • :) 2