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Training Log Archive: Ralph

In the 7 days ending Jan 25, 2009:

activity	#	time	miles		km		+m
Run	2	1:47:42	11.32		18.22		95
Cycling	2	1:22:00	15.91	(11.6/h)	25.6	(18.7/h)
O - Training	1	1:09:16	7.46	(9:17)	12.0	(5:46)	150	29 /	32c	90%
Core Stability	2	50:00
Cross Country	2	39:19	6.74	(5:50)	10.85	(3:37)	50
Circuits	1	35:00
Total	7	6:23:17	41.43		66.67		295	29 /	32c	90%

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Sunday Jan 25, 2009 #

O - Training race 1:09:16 [5] *** 12.0 km (5:46 / km) +150m 5:26 / km
spiked:29/32c shoes: Walsh PB Trainer 1

Fairly good run. Tried to run in the terrain for as much as possible, expect when it would have been really stupid. Felt that I was running strongly, was disappointed that I wasn't able to plan ahead perfectly. This could be because there were few, if any, route choices.

Lost time on 9. Around 2 minutes. Couldn't interpret the map well, compass was poor as was plan. Lost a little on 7 and 28.

C • OiOi 1

Saturday Jan 24, 2009 #

Event: South of England XC Championships

Cross Country race 30:36 [5] 8.1 km (3:47 / km) +50m 3:40 / km
shoes: Brooks Mach 9

Southerns - 24th place so happy with that. 1min down on 8, 9 seconds down on the guy who was 2nd at the surrey champs. Ankle deep mud most of the way, mixed with some ankle deep muddy water. Felt really tired but according to MS I looked really strong and powerful. I think the race went well, not sure I could have got many more positions or much of a faster time.

Core Stability 20:00 [2]

Basic movements

Friday Jan 23, 2009 #

Cycling 40:00 [3] 12.8 km (19.2 kph)

So anyway...
I went to St. Marys for TASS but coach wasn't in. :(
So I felt I had to cycle to school... for 1 lesson!

Thursday Jan 22, 2009 #

Run 30:00 [4] 3.0 km (10:00 / km)
shoes: Brooks Mach 9

Breaking in new shoes!!!! Did first little bit with 6mm spikes, was slipping around in them, then switched to 12mm spikes. Was doing my 3rd 300 in the 12s when felt my hip flexor go... same place as yesterday and Tuesday. I think its alright just should have done more of a warm up. Was doing 52 sec 300s in the 6mm and 50 sec in the 12mm. Should be good for Saturday.

Circuits 35:00 [3]

Avoiding squats...

Note

So UCAS.
Got offers from Loughborough, Sheffield and Sheffield Hallam.
Haven't heard back from Nottingham yet.

And Edinburgh didn't like me. Typical Scots.

C • no loss there ralph, no los... 4

Wednesday Jan 21, 2009 #

Cross Country race 8:43 [5] 2.75 km (3:10 / km)
shoes: Asics

Habs relay course. Meh...
Got home, went shoe shopping, had some food then fell asleep.

Tuesday Jan 20, 2009 #

Run warm up/down 14:54 [2] 2.67 km (5:35 / km)
shoes: Asics - Nimbus 10

Warm up run to Ham Cross

Run warm up/down 12:48 [3]

Drills & Other stuff

Run intervals 8:00 [5] 2.13 km (3:45 / km) +40m 3:26 / km
ahr:176 max:188 shoes: Asics - Nimbus 10

Run intervals 2:00 [5] 0.61 km (3:17 / km) +10m 3:02 / km
ahr:177 max:187 shoes: Asics - Nimbus 10

Run intervals 7:00 [5] 2.0 km (3:30 / km) +10m 3:25 / km
ahr:175 max:183 shoes: Asics - Nimbus 10

Run intervals 3:00 [5] 0.83 km (3:37 / km)
ahr:171 max:181 shoes: Asics - Nimbus 10

Run intervals 6:00 [5] 1.6 km (3:45 / km) +10m 3:38 / km
ahr:172 max:181 shoes: Asics - Nimbus 10

Run intervals 4:00 [5] 1.06 km (3:46 / km) +25m 3:23 / km
ahr:176 max:187 shoes: Asics - Nimbus 10

Run 10:00 [3] 2.5 km (4:00 / km)
shoes: Asics - Nimbus 10

Run warm up/down 10:00 [2] 1.82 km (5:30 / km)
shoes: Asics - Nimbus 10

Note

Session:
8@10k effort[1], 2@5k effort[1]
7@10k effort[1], 3@5k effort[1]
6@10k effort[1], 4@5k effort[1]
Easy Run

Have a race tomorrow so took the middle two sections not quite as fast, especially the 3min one. Problems were the climb so that meant that pacing went out quite easily. Good session though, felt my left hip flexor tweak a little going downhill but seems alright now.

Monday Jan 19, 2009 #

Cycling 42:00 [2] 12.8 km (18.3 kph)

Into school and back

C • Unicycle? 4

Core Stability 30:00 [2]

TASS was cancelled today, did the exercises I could at home plus some others.

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