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Training Log Archive: Ralph

In the 7 days ending May 31, 2009:

activity	#	time	miles	km	+m
Run	5	2:51:04	18.59	29.92	180
O - Training	2	1:35:31	5.59	9.0	300	16 /	25c	64%
TASS S&C	1	1:30:00
Cycling	2	57:00	6.21	10.0
Core Stability	2	40:00
Total	7	7:33:35	30.4	48.92	480	16 /	25c	64%

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Sunday May 31, 2009 #

O - Training race 1:05:04 [5] *** 9.0 km (7:14 / km) +300m 6:12 / km
spiked:16/25c shoes: Walsh PB Trainer 1

Ewwwww. Horrible run, partly me partly the map being "very vague" with vegetation. Sometimes it was mapped, sometimes it wasn't. Poked myself in the eye with a tree. It hurt.

Did some shoe shopping, took agesssssss but eventually got some new ones.

C • Woman! 13

Saturday May 30, 2009 #

Core Stability 20:00 [1]

Sat infront of some cricket and did core. Also golf balled my calf.

Friday May 29, 2009 #

Run hills 15:00 [4]
shoes: Asics - Nimbus 10

Hill session by Pen Ponds, very nice. Calves are not extremely happy after yesterday.

Run 20:00 [2]
shoes: Asics - Nimbus 10

Thursday May 28, 2009 #

Cycling 27:00 [3] 10.0 km (22.2 kph)

TASS S&C 1:30:00 [2]

Moving up sessions, drills back in (learning B Skips)
Cleaning from the thigh, deadlifts, shoulder press, arbesque with girl bar, box jumps, core circuit and some stretching. Loading me up... massive.

Also I kicked the hoover so I bruised my toe :(

Run intervals 24:30 [5] 8.0 km (3:04 / km)
shoes: Brooks Mach 9

Gabris K's - Put in ma track spikes... ooo yeah.
Took the first couple on a 16.00 5k (3.12) then stepped it up to 3.05 and did that for 5 reps then cranked it again to run 2.55. Zoooooooom.

C • Sounds pretty rapid to me! ... 4

Wednesday May 27, 2009 #

Cycling 30:00 [2]

Cycled to Rowmans so we could get our learn on.

O - Training 30:27 [4]
shoes: Walsh PB Trainer 1

No line feature map of Frith Hill. Was running off line a lot, not good.

Did however get to have a practice drive around the car park. Got into 2nd gear, turned some corners, parked and changed down gear to stop.... ooo yeah.

Run 20:00 [3]
shoes: Walsh PB Trainer 1

Extra run afterwards getting some time in terrain.

Tuesday May 26, 2009 #

Run warm up/down 17:00 [2] 3.4 km (5:00 / km)
shoes: Asics

Felt bad

Run intervals 27:34 [5] 7.6 km (3:38 / km) +180m 3:15 / km
shoes: Asics

Long intervals with massive hill to start with. Awesome!

7.00, 6.54, 6.52, 6.48. Felt really good on the last one but didn't do anymore.

Run warm up/down 10:00 [2] 2.25 km (4:27 / km)
shoes: Asics

Monday May 25, 2009 #

Run 37:00 [3] 8.67 km (4:16 / km)
shoes: Asics - Nimbus 10

Active recovery. *Smug*

Core Stability 20:00 [2]

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