Training Log Archive: RalphIn the 7 days ending Apr 25, 2010:
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Sunday Apr 25, 2010 #
Run 45:46 [3] 11.0 km (4:10 / km)
shoes: Asics - Nimbus 10
Casual run.
Dropped in to see Cuddles on the way home. He was watching Notting Hill alone and feeling sorry for himself.
Dropped in to see Cuddles on the way home. He was watching Notting Hill alone and feeling sorry for himself.
Saturday Apr 24, 2010 #
Run race 2:01 [5] 0.8 km (2:31 / km)
shoes: Asics
Thursday Apr 22, 2010 #
10 AM
Run intervals 33:40 [4] 8.8 km (3:50 / km)
shoes: Asics
Lactate testing. Improved a whole 1km/hr
Vo2 max test went bad. Felt really sick.
Vo2 max test went bad. Felt really sick.
Tuesday Apr 20, 2010 #
Warm up /down 40:00 [2]
Spent a lot of time warming up and down today.
1 PM
Run race 9:15 [5] 3.0 km (3:05 / km)
shoes: Brooks Mach 9
Varsity 3k.
Started very steady (42s 200m). Then picked it up, wanted to stay with GG but nobody else did, so gradually let him get away. Shame the time was so slow in the end (GG did 9.01). Good learning experience for indoor track.
Started very steady (42s 200m). Then picked it up, wanted to stay with GG but nobody else did, so gradually let him get away. Shame the time was so slow in the end (GG did 9.01). Good learning experience for indoor track.
3 PM
Run race 4:12 [5] 1.5 km (2:48 / km)
shoes: Brooks Mach 9
Varsity 1500m.
Much better race pace wise. Nice and quick. Tucked in behind GG and another Hallam guy and just kept it touch. GG tried to "break" me on the last 2 laps, but I got him on the sprint. Oooo yeah.
Looking at this race it shows my 3k time was very slow, and that my running fitness is not that bad. Good
Much better race pace wise. Nice and quick. Tucked in behind GG and another Hallam guy and just kept it touch. GG tried to "break" me on the last 2 laps, but I got him on the sprint. Oooo yeah.
Looking at this race it shows my 3k time was very slow, and that my running fitness is not that bad. Good
Monday Apr 19, 2010 #
TASS S&C 2:00:00 [2]
Full session with J-Ro and GG. Although GG did slack off at the end.
Back squats on command with box drop jumps -> 80kg 5x3
Back lunge (single squat) -> 40kg
Stiff leg deadlift -> 90kg
SB press ups and hanging row
Shoulder press/chins/dips
Hypers/SB plank
Back squats on command with box drop jumps -> 80kg 5x3
Back lunge (single squat) -> 40kg
Stiff leg deadlift -> 90kg
SB press ups and hanging row
Shoulder press/chins/dips
Hypers/SB plank