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Training Log Archive: Ralph

In the 7 days ending Dec 14, 2008:

activity	#	time	miles		km		+m
Cross Country	3	1:29:03	14.97	(5:57)	24.09	(3:42)	150
Core Stability	2	1:00:00
Ergo	1	20:00	3.11	(6:26)	5.01	(4:00)
Total	5	2:49:03	18.08		29.1		150

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Sunday Dec 14, 2008 #

Cross Country race 33:10 [5] 8.56 km (3:52 / km) +150m 3:34 / km
shoes: Walsh PB Trainer 1

Holly Run at Reigate Priory
1st in U20
5th overall (inc. Senior and Veteran Men)

Saturday Dec 13, 2008 #

Cross Country race 46:53 [5] 12.53 km (3:45 / km)
shoes: Walsh PB Trainer 1

Club XC championships. Was over a minute slower than last time I ran the course. It was seriously wet this time though. However, I am now club champion. Super duper.

Friday Dec 12, 2008 #

Core Stability (and weights) 40:00 [3]

With Dodd in the school gym. Bench, dead lifts, leg press, triceps, then the core challenge, press ups, bicycle and some squats. Was gooooooood.

Thursday Dec 11, 2008 #

Ergo 20:00 [5] 5.01 km (4:00 / km)

Silly rate pyramid on the ergo.
4 min @ 20
3 min @ 22
2 min @ 24
1 min @ 26
repeat. Wrecked my hands.

Core Stability 20:00 [2]

Planks, crunches, sit ups and press ups after the ergo as a "warm down"

Wednesday Dec 10, 2008 #

Cross Country race 9:00 [5] 3.0 km (3:00 / km)
shoes: Walsh PB Trainer 1

Hampton continuous relay. 5x800 meters running about 3 m/k paceish.

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