Training Log Archive: Ralph

In the 7 days ending Nov 6, 2011:

1:23

0:00

10 AM

O - Training 42:21 [4] 7.51 km (5:38 / km) +213m 4:56 / km
shoes: Icebugs

Trains with the gang. Bad o-discipline on much of the course. Food for thought.

Warm up /down 10:00 [2]

3 PM

Run 1:11:08 [3] 11.5 km (6:11 / km)
shoes: Cumulus 12's

Easy run to the session, then off in the woods with Haze and Anne. Lovely weather.

Warm up /down 12:40 [2] 0.5 km (25:20 / km)

Drills warm up

4 PM

Run 1:01:00 [3] 10.6 km (5:45 / km)

Out to Rivelin with the gang.

5 PM

Run 31:57 [3] 5.42 km (5:54 / km) +160m 5:08 / km
shoes: Cumulus 12's

Easy jog with the hump. Down my endz.

Run 55:00 [3] 10.2 km (5:24 / km)
shoes: Cumulus 12's

Jog to clubnight with Jones. Carrying the money bag in my hand to build up for relay season

8 PM

Run 10:24 [3] 2.01 km (5:10 / km) +13m 5:01 / km
shoes: Cumulus 12's

Home from Jones post clubnight

Event: SY Night cup 1

O - Night 47:39 [3] *** 5.42 km (8:47 / km)
spiked:11/20c

An attempt at night orienteering. Not so good.
I blame the mapper - or the fact Limb Valley is no longer sprint spec.

Run 35:00 [3] 4.5 km (7:47 / km)

Collecting controls, jogging to Goodwin, jogging back from Lucy's.

5 PM

Run 27:37 [3] 4.67 km (5:55 / km) +174m 4:59 / km