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Training Log Archive: Ralph

In the 7 days ending Nov 14, 2010:

activity

time

miles

Run

4:41:19

37.23

(7:33)

59.91

(4:42)

Specific Drills

56:49

General Fitness

30:00

Warm up /down

23:23

0.76

1.23

Total

6:31:31

37.99

61.14

2:05

0:00

» now

Sunday Nov 14, 2010 #

Note
(rest day)

Knee not good. Sat around in the hostel getting massaged and playing fifa. Good day

Saturday Nov 13, 2010 #

10 AM

Run 22:00 [3] 4.0 km (5:30 / km)
ahr:130 max:144 shoes: WALSH 3

Jogging

Warm up /down 9:17 [2]
shoes: WALSH 3

Run 18:59 [4] 5.0 km (3:48 / km)
ahr:167 max:177 shoes: WALSH 3

3 x 1 mile (1 rest)
Pushed a bit to hard on the middle one (HR) . But was the slowest rep (strange)

Run 18:55 [3] 4.15 km (4:33 / km)
ahr:159 max:185 shoes: WALSH 3

5 x (2 minute) Hills (more 1.30) and actually not really hills, more about leg speed than leg power on them - hence was getting away from SpongemisterD.
Nice to see everybody putting effort in though, and seeing Cherry get PWNT!

Run 21:47 [3] 3.65 km (5:58 / km)
ahr:141 max:170 shoes: WALSH 3

Back to hostel. Good chat with the guys.

4 PM

Run 34:43 [3] 5.73 km (6:04 / km)
ahr:134 max:153 shoes: Cumulus 12's

Nice run with Peter, Peter and James.
Knee beginning to feel bad

Friday Nov 12, 2010 #

General Fitness 30:00 [2]

ShUOC 6 a side with 11 players. We played very badly. But I pulled off a Zidane (Goal).

Went to GB planning weekend

Thursday Nov 11, 2010 #

Note

Knee not feeling great this evening

10 AM

Run 48:22 [3] 10.15 km (4:46 / km)
ahr:151 max:174 shoes: Nimbus 12's

To and from Endcliffe

Warm up /down 14:06 [2] 1.23 km (11:28 / km)
ahr:132 max:168 shoes: Nimbus 12's

Run 15:00 [4] 3.86 km (3:53 / km)
ahr:169 max:177 shoes: Nimbus 12's

Threshold - 164/170.

Run 10:00 [4] 2.11 km (4:44 / km)
ahr:169 max:180 shoes: Nimbus 12's

15s Turnarounds.

Wednesday Nov 10, 2010 #

Note
(rest day)

Bad athlete :(

Although spent much of the day mucking about with ShUOC making publicity materials. Mashed my knee in a river. Uncool

Tuesday Nov 9, 2010 #

6 PM

Run 27:00 [4] 8.45 km (3:12 / km)
ahr:168 max:183 shoes: Cumulus 12's

Intervals with Mighty ShUOC
30/120 x2x5 (45/90)

Run 33:47 [3] 6.07 km (5:34 / km)
ahr:147 max:169 shoes: Cumulus 12's

Jog after with JR and TB

Monday Nov 8, 2010 #

5 PM

Run 30:46 [3] 6.74 km (4:34 / km)
ahr:144 max:168 shoes: Nimbus 12's

Quickly up to Goodwin to make announcement at club circuits. Then down to EIS with GG from Uni Roundabout. Chatted about life.

Specific Drills 56:49 [1]
ahr:110 max:157 shoes: Nimbus 12's

Drills down at the track. Good stuff.

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