Training Log Archive: RalphIn the 7 days ending Dec 12, 2010:
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Sunday Dec 12, 2010 #
Note
(rest day)
REST
Saturday Dec 11, 2010 #
Run 52:43 [3] 8.74 km (6:02 / km)
shoes: Nimbus 12's
Running over to Rivelin, then back from Coppice Track.
GG, Camel, Magic. Meant to be Kris as well but he was late so I went to his house to wake him up and found him still in bed:
GG, Camel, Magic. Meant to be Kris as well but he was late so I went to his house to wake him up and found him still in bed:
Run 35:00 [4] 8.12 km (4:19 / km)
shoes: Nimbus 12's
15 min at threshold then 5 X 2 min Hills.
Mix of slush, ice, mud, and normal earth.
3.66k for the Threshold so good and in range. Consistent on the hills.
Mix of slush, ice, mud, and normal earth.
3.66k for the Threshold so good and in range. Consistent on the hills.
Hill Drills 13:19 [1] 1.17 km (11:23 / km)
shoes: Nimbus 12's
Friday Dec 10, 2010 #
6 PM
Run 48:00 [3] 8.51 km (5:38 / km)
shoes: Cumulus 12's
Easy run with Kris. Usual night loop (Ponderosa - Tram Tracks - Malin Bridge - Heroes - Home)
8.43 for Everest
8.43 for Everest
Thursday Dec 9, 2010 #
10 AM
Run 27:07 [3] 3.62 km (7:29 / km)
shoes: Nimbus 12's
Run 35:00 [4] 7.4 km (4:44 / km)
shoes: Nimbus 12's
3 x 5 Min (Threshold top end) - 12 x 1 Min (5km Pace)
Warm up /down 10:57 [2] 0.56 km (19:33 / km)
shoes: Nimbus 12's
Actually very glad my fat ass out of bed and went to this session as it was really easy.
Wednesday Dec 8, 2010 #
Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Cumulus 12's
To clubnight
Tuesday Dec 7, 2010 #
6 PM
Run 23:52 [4] 3.83 km (6:14 / km)
ShUOC intervals
Run 41:09 [3] 5.89 km (6:59 / km)
Monday Dec 6, 2010 #
6 PM
Run 1:01:33 [3] 11.74 km (5:15 / km)
shoes: Nimbus 12's
Down to EIS - and back this week as all spaces in the cars were taken. A lot slower on the way back - Kris did a very good Billy Elliot impression on the ice in front of me, who would have thought somebody of Kris' unique physique could pull off such a graceful move.
Specific Drills 1:04:43 [1]
Good drills session as usual.