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Training Log Archive: Ralph

In the 7 days ending Sep 19, 2010:

activity

time

miles

Run

4:51:02

39.05

(7:27)

62.85

(4:38)

Fell Run

1:10:00

6.21

(11:16)

10.0

(7:00)

Warm up /down

55:00

6.84

(8:03)

11.0

(5:00)

O - Sprint Race

51:32

7.77

(6:38)

12.5

(4:07)

O - Race

48:32

6.52

(7:26)

10.5

(4:37)

Gym

45:00

Total

9:21:06

66.39

106.85

2:41

0:00

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Sunday Sep 19, 2010 #

Event: London: One City, Two Races - Hampstead Heath

O - Race 48:32 [4] 10.5 km (4:37 / km)
shoes: WALSH 3

Warm up /down 30:00 [2] 6.0 km (5:00 / km)

Warm up and down to get up to 100km.
Good weeks training

Saturday Sep 18, 2010 #

Event: London: One City, Two Races - The City

12 PM

O - Sprint Race race 51:32 [4] 12.5 km (4:07 / km)
shoes: Asics - Nimbus 10

City of London. First time doing this race.
Didn't really go that well, wasn't running especially fast and made some really stupid mistakes. Lots of fun though.

Warm up /down 25:00 [2] 5.0 km (5:00 / km)

Warm up with GG.
Cool down with GG and Iain

6 PM

Run 39:16 [2] 7.7 km (5:06 / km)
shoes: Asics - Nimbus 10

Easy run with GG.

Friday Sep 17, 2010 #

Run 40:00 [3] 9.0 km (4:27 / km)

Easy run up the valley with gg

Thursday Sep 16, 2010 #

Fell Run 1:10:00 [2] 10.0 km (7:00 / km)
shoes: WALSH 3

Steady

Run 1:31:00 [3] 19.6 km (4:39 / km)

Wednesday Sep 15, 2010 #

Run 41:46 [2] 6.2 mi (6:44 / mi)

Very easy jog with Cuddles.
Heroes in a 8.58

Decided that I would warm up then do some 3 min on 1 min off thresholdy type things. Run up to Riverlin, then along the top path. Dived down into the valley came back alongside the river just having a little explore. Saw Dr. Elder. Got a little bit confused but eventually found heroes so went up it in 6.12. Very nice little excursion. Riverlin seems to have a lot faster (looking) runners than Porter Brook

C • I saw you when I was riding... 4

Monday Sep 13, 2010 #

Run 20:00 [2] 5.0 km (4:00 / km)

Gym 45:00 [2]

Mega tough gym session

1a. Back Squat 50kg
1b. Push Press 25kg
1c. Hanging Knee Raises

2a. Hang Clean 25kg
2b. Bench Press 30kg
2c. KB Swing 12,18,18kg

3a. Hex Bar Deadlift 50kg
3b. Dips
3c. Wide Chins, band, -26, -33

4a. Hanging row
4b. Inclined DB Press 2*12.5, 2*15, 2*15kg
4c. V-Sits

1 min rest between sets, 10 reps of each.

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