Training Log Archive: RalphIn the 7 days ending Dec 6, 2009:
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Saturday Dec 5, 2009 #
Run long 1:35:00 [3] 19.19 km (4:57 / km) +450m 4:26 / km
ahr:159 max:179 shoes: Asics - Nimbus 10
Long Run with GG. Down to Hunters bar up Porter Brook to the nature reserve, across to Limb Valley past some school, up the valley, round Lady Canning's, across Burbage, Down Porter Brook via the top of Bingham Park, home. Saw a dead bird, GG wanted to touch it but I told him it was illegal. Also ran past a landrover convention by Lady Canning's
Note
I would love to start doing all this logging sleep which seems to be going on. Only I keep napping and I can never remember how long for.
Friday Dec 4, 2009 #
General Fitness 40:00 [2]
Run to Goodwin and then a very physical game of football against Jonas Court. Action at both ends but eventually ShUOC came out on top 5 - 0
TASS S&C 1:00:00 [2]
Mmmmmmm weights.
8 x 3 x 60kg Back Squats (good technique and felt comfortable)
8 x 3 Box Jumps
12 x 3 x 20kg DB Lunge
12 x 3 + Zig Zags Single Calf Raises
12 x 3 SB Roll outs
12 x 3 x 10kg Reverse Hypers
12 x 3 Press ups
12 x 3 -26 Chins
12 x 3 -26 Dips
8 x 3 x 60kg Back Squats (good technique and felt comfortable)
8 x 3 Box Jumps
12 x 3 x 20kg DB Lunge
12 x 3 + Zig Zags Single Calf Raises
12 x 3 SB Roll outs
12 x 3 x 10kg Reverse Hypers
12 x 3 Press ups
12 x 3 -26 Chins
12 x 3 -26 Dips
Thursday Dec 3, 2009 #
Run 21:00 [3] 5.08 km (4:08 / km)
shoes: Asics - Nimbus 10
Sharpish run to GG's where I met Kris as well, then up to Goodwin to get Schorah and then down past the uni and past the ring road to start our reps.
Run intervals 40:00 [5] 8.4 km (4:46 / km)
shoes: Asics - Nimbus 10
5 x 6 min (2 rest)
Feeling quite good about myself. Cold though. Was feeling really comfortable for most of the time, could feel a bit of lactate at the end of the last 2 reps (especially on the steeper parts). Probably going a fraction too quick for HR but speed is basically bang on. Approx 3.28 m/km
Feeling quite good about myself. Cold though. Was feeling really comfortable for most of the time, could feel a bit of lactate at the end of the last 2 reps (especially on the steeper parts). Probably going a fraction too quick for HR but speed is basically bang on. Approx 3.28 m/km
Run 26:00 [2] 4.26 km (6:06 / km)
shoes: Asics - Nimbus 10
Back home via some gardens and then through a part of the hallam campus that GG didn't know existed... despite him walking past it to go to his "lecture(s)". Typical hallam.
Run hills 10:00 [5]
shoes: Asics - Nimbus 10
Hey Rice Crispy wanna do some hill sprint. Sure Coco Pops.
So we did by botanical gardens which Rice Crispy has mapped apparently
So we did by botanical gardens which Rice Crispy has mapped apparently
Wednesday Dec 2, 2009 #
Run 46:00 [3] 6.0 km (7:40 / km) +500m 5:25 / km
ahr:155 max:194 shoes: WALSH (White Lace)
From Snake Pass to the top of Kinder (and back again)
Run intervals 48:00 [4] 6.0 km (8:00 / km) +100m 7:23 / km
ahr:179 max:191 shoes: WALSH (White Lace)
Intervals with GG and Schorah. 3 on 1 off times 12
Snowy :)
Snowy :)
Tuesday Dec 1, 2009 #
TASS S&C 1:15:00 [2]
shoes: Asics
Full back squats: 8 x 2 x 50, 8 x 1 x 60
Half squats: 6 x 2 x 70, 6 x 1 x 80
Box Jumps: 6 x 6
Press ups, chins, dips: 12 x 3 (26)
Reverse hypers: 12 x 3 x +10
Single leg calf raises: 12 x 3
Glute activation work and squat drills.
Half squats: 6 x 2 x 70, 6 x 1 x 80
Box Jumps: 6 x 6
Press ups, chins, dips: 12 x 3 (26)
Reverse hypers: 12 x 3 x +10
Single leg calf raises: 12 x 3
Glute activation work and squat drills.
Cycling 10:00 [2]