Training Log Archive: RalphIn the 7 days ending Feb 1, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Feb 1, 2009 #
Run long 1:26:06 [4] 21.52 km (4:00 / km)
shoes: Asics - Nimbus 10
Bisham Bash large score event. In a team with Craney and Helen. I think we were 4th which wasn't bad. Accidentally made Helen run a long way when we split up but it was good training for her. Felt strong at the end as me and Matt upped the pace. Took in some good hills on the way.
Saturday Jan 31, 2009 #
Run long 1:26:01 [3] 17.5 km (4:55 / km)
shoes: Asics
Went for a longer run with Kris and Poo boy. Mixed a little bit of fartlek in by sprinting to gates and tops of hills. However, it was late so got very dark in places so the pace did drop off towards the end, but it was mentally difficult. Very enjoyable run, especially some very good chat.
Cycling warm up/down 10:00 [1]
Cycling intervals 12:00 [5]
On the spinning bike. 3 min, 2 min, 1 min. Repeat
1 min rest between everything.
Sweat pouring off me, was horrible. Doug kept on turning up the resistance, which I suppose was good for training but just made me sweat more.
1 min rest between everything.
Sweat pouring off me, was horrible. Doug kept on turning up the resistance, which I suppose was good for training but just made me sweat more.
Gym 25:00 [2]
Squats, 8 x 30 kg. 3 sets.
Then some oblique work, fun exercise but I was poor at it.
Then some oblique work, fun exercise but I was poor at it.
Friday Jan 30, 2009 #
Note
(rest day)
What with nearly a full day of school and traveling to camp there was very little time to even do a little core session. Did more press ups than Kris though.
Thursday Jan 29, 2009 #
Circuits 27:00 [4]
Back to circuits with the rowers. Felt the old hip flexor on the box jumps, otherwise was fine.
Cycling 30:00 [3] 9.23 km (18.5 kph)
Had to go along the roads as I got late, on the way back went round by the river, had to walk through the graveyard to not end up in the river. Will definitely cycle through it next time.
TASS S&C 1:00:00 [3]
shoes: Asics - Nimbus 10
Warm up with some more new coordination exercises. Then into the session proper. Finished the session and then did the exercises that I am to do out of the session
Wednesday Jan 28, 2009 #
Run 16:30 [3] 4.0 km (4:08 / km)
shoes: Asics
With school cross country......
Core Stability 30:00 [2]
Tuesday Jan 27, 2009 #
General Fitness (Bad-man-ton) 30:00 [3]
Around an hour I think.
Playing some matches with OM. Lost every single game. It was fun.
Playing some matches with OM. Lost every single game. It was fun.
Core Stability 20:00 [2]
Well I didn't go to intervals because of the cold. Thought that I felt alright, which I did, but then I fell asleep on the floor.
Monday Jan 26, 2009 #
Cycling 25:00 [3] 8.46 km (20.3 kph) +50m
Run warm up/down 35:00 [2]
shoes: Asics
Crazy Drills, with bounding and stepping over hurdles and some running naturally.
Run intervals 10:00 [4] 3.0 km (3:20 / km)
shoes: Asics
First Track session for ages. Did 10 x 300m meant to be 5k pace and it took me a while to settle down to that rhythm.
49,50,52,54,53,55,52,56,58,54
49,50,52,54,53,55,52,56,58,54