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Training Log Archive: Ralph

In the 7 days ending Oct 24, 2010:

activity

time

miles

Run

4:53:20

38.36

(7:39)

61.73

(4:45)

200

O - Training

57:49

5.24

(11:02)

8.43

(6:52)

TASS S&C

44:00

Specific Drills

30:00

General Fitness

20:00

Warm up /down

14:00

Total

7:39:09

43.6

70.16

200

averages - weight:70.8kg

1:54

0:00

» now

Sunday Oct 24, 2010 #

Event: (EPOC, UK) Stoodley Pike

O - Training 57:49 [4] 8.43 km (6:52 / km)
ahr:162 max:177

Very casual jog around the moor. Nice day

What with people over training and getting injured / ill all around decided that I would start my easy week a little earlier and just have the day off today. It is a long time till May and I don't want to waste the good few weeks I've managed so far.

C • Agreed 1

Friday Oct 22, 2010 #

12 PM

General Fitness 20:00 [2]

Team ShUOC - Off to a surprise winning start.
Good fun, looks like we might have a decent team this year - if people learn to shoot and mark.

5 PM

Run 58:07 [3] 11.45 km (5:05 / km)
ahr:151 max:174 shoes: Cumulus 12's

Up, Bolehill Park, Stables, Along towards the top of Riverlin Top Path then down the long track to the Snake Pass Road, all the way down the valley back to the bottom of heroes. Up in 7.15 - got cheered on (in a serious way) by a cyclist right at the top, then straight home

C • Spelling 5

Thursday Oct 21, 2010 #

6 PM

Run 8:51 [3] 1.8 km (4:55 / km)
ahr:125 max:145 shoes: Nimbus 12's

Run 19:24 [4] 4.82 km (4:01 / km)
ahr:168 max:187 shoes: Nimbus 12's

2 miles, then a bit plus heroes.
Threshold. 3.30 rest.
Heroes in 5.29

Run 22:29 [3] 4.29 km (5:14 / km)
ahr:137 shoes: Nimbus 12's

Home long way round

Wednesday Oct 20, 2010 #

3 PM

Run 13:00 [3] 2.97 km (4:23 / km)
ahr:146 max:160 shoes: Cumulus 12's

Sauntered down to Hunters Bar

Run race (Porter Valley Race) 42:20 [4] 10.98 km (3:51 / km) +200m 3:32 / km
ahr:174 max:183 shoes: Cumulus 12's

ShUOC Porter Valley Fell Race. Cruised up and down with Kris and claimed the victory on the line. Partly due to the fact that Kris had made the trophy the night before and wasn't going to take it home.
(23.17/19.03)

Run 14:45 [3] 2.62 km (5:38 / km)
ahr:138 max:157 shoes: Cumulus 12's

Slow home

6 PM

Run 21:24 [3] 4.17 km (5:08 / km)
ahr:155 max:164 shoes: Cumulus 12's

Down to clubnight and back.
Good challenges tonight.

Tuesday Oct 19, 2010 #

Run 40:00 [3] 7.7 km (5:12 / km)
ahr:146 max:172 shoes: Nimbus 12's

Down to ShUOC intervals, then back on a round route.

Run 23:00 [3] 4.93 km (4:40 / km)
ahr:166 max:192 weight:70.8kg shoes: WALSH 3

30 on 45 off (x2)
90 on 45 off (x2)
(x3)
In the rain. Alive.
Also discovered I am basically a fat bastard at 71kg's.

C • you could never get fat you... 14

Warm up /down 4:00 [2]

Monday Oct 18, 2010 #

Run 30:00 [3] 6.0 km (5:00 / km)
shoes: Cumulus 12's

To gym, then botanical, then home via Treb.
Treb isnt going out this week, lets see how long that lasts.

Warm up /down 10:00 [2]

TASS S&C 44:00 [2]

Tough session. But smashed it out with Kris.
Squats
Press Ups
OH Lunge
-
Prison Squats
Dips
Plate to sky
-
Hanging Row
Push Press
BB BOR
-
Weighted Crunches
Dorsal Raises
Reverse Crunch

Specific Drills 30:00 [1]

Not mega up for this after the gym but gradually got going.
Good chat with the boys

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