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Training Log Archive: Ralph

In the 28 days ending Feb 28, 2010:

activity

time

miles

Run

13:56:58

84.61

136.17

400

TASS S&C

7:55:00

O - Training

1:20:00

Cross Country

1:15:49

12.8

(5:55)

20.6

(3:41)

General Fitness

1:00:00

O - Night

47:35

Warm up /down

42:00

Total

26:57:22

97.41

156.77

400

averages - sleep:8.8

3:08

0:00

» now

Sunday Feb 28, 2010 #

Note
(rest day)

Feeling a little coldy, so just gonna rest then have a good week

Saturday Feb 27, 2010 #

Event: English National Cross Country Champs

3 PM

Cross Country 43:30 [5] 11.85 km (3:40 / km)
shoes: Brooks Mach 9

Ended up on the senior race. Cool

Friday Feb 26, 2010 #

Note
(rest day)

Resting for nationals. Got beat at FIFA :(

C • punter 1

Thursday Feb 25, 2010 #

7 PM

O - Night 47:35 [3]
shoes: VJ Sexes

Night O - In thick fog. Could see about 7 m with lamp on. Awesome.
Got round the first loop alright, some small misses at the end though and was a bit slow in places. Started the second loop and had just got past number 2 when the lamp cut out, long walk home.

C • Ooops.... 1

Wednesday Feb 24, 2010 #

2 PM

Cross Country race 32:19 [4] 8.75 km (3:42 / km)
shoes: WALSH (White Lace)

Tuesday Feb 23, 2010 #

6 PM

Run 20:00 [3]
(sick)

Run 12:00 [5]

Monday Feb 22, 2010 #

3 PM

TASS S&C 1:30:00 [2]
slept:8.0 (sick) shoes: Asics

Sunday Feb 21, 2010 #

Note
slept:10.0 (sick)

Saturday Feb 20, 2010 #

Note
slept:9.0 (sick)

Friday Feb 19, 2010 #

Note
slept:11.0 (sick)

Another day off. Still feeling under.

Thursday Feb 18, 2010 #

Note
slept:8.5 (sick)

Feeling Coldy. Day off

Wednesday Feb 17, 2010 #

2 PM

Run long 2:21:27 [3] 25.63 km (5:31 / km)
slept:10.5 shoes: Asics - Nimbus 10

To Goodwin, Riverlin, Golf Course, Redmires, Stanage Pole, Stanage Edge, Burbage Bridge, Lady Cannings, Porter Brook.

C • nice one :) 1

Tuesday Feb 16, 2010 #

6 PM

Run 16:37 [3] 3.01 km (5:31 / km)
shoes: Asics - Nimbus 10

Run 25:00 [5]
slept:9.5 shoes: Asics - Nimbus 10

ShUOC hills near Ruskin Park. Feeling alright, but hungry.

Run 19:32 [3] 3.17 mi (6:10 / mi)
shoes: Asics - Nimbus 10

Monday Feb 15, 2010 #

7 AM

Warm up /down 15:00 [2]
slept:5.5

TASS S&C 1:25:00 [2]

Early morning gym. Nice and empty.
Front squats 6x4 50,50,50,55
Lunges 6x4 40
Calf raises 6x4 60,60,70,70
Upper bodies--- bench, chins, row, biceps
Swiss ball + hypers

Sunday Feb 14, 2010 #

Note
slept:11.0 (rest day)

Lazy day. Fantastic

C • Lazy alright! 2

Saturday Feb 13, 2010 #

O - Training 1:00:00 [2]
slept:6.5 shoes: VJ Sexes

O - Training 20:00 [5]
shoes: VJ Sexes

Friday Feb 12, 2010 #

12 PM

Warm up /down 10:00 [2]
slept:8.0

Jog to football

General Fitness 30:00 [3]

Horribly dirty came of football

3 PM

TASS S&C 1:45:00 [2]

Long Gym.
Spinning, ladders, bar to WU
6x4x90kg half squats - deffo upping the weight for next session
6x4x40kg box squats
6x4x40kg Bulgarian Squats
6x4x30kg Good mornings
Upper body set x3
Bench, Chins, Biceps Curls, Bar Row

Then home via tesco.

Thursday Feb 11, 2010 #

6 PM

Run 14:00 [3] 2.94 km (4:46 / km)
slept:10.25 shoes: WALSH 3

Run out to Hunters bar, Endcliffe Park, Bingham

Run 15:00 [5] 2.45 km (6:07 / km)
shoes: WALSH 3

Hills on some road near Bingham. Well lit.
14x25sec

Run 6:00 [3] 1.31 km (4:35 / km)
shoes: WALSH 3

To ShUOC intervals

Run 20:10 [5] 4.5 km (4:29 / km)
shoes: WALSH 3

ShUOC Intervals
400m approx, 30 sec rest, x10

Warm up /down 17:00 [2]

Run 5:50 [3] 1.0 km (5:50 / km)
shoes: WALSH 3

Home with Treb

Wednesday Feb 10, 2010 #

4 PM

Run 26:22 [3] 4.82 km (5:28 / km)
ahr:151 max:172 slept:9.0 shoes: WALSH (White Lace)

Run 21:00 [5]
shoes: WALSH (White Lace)

Short intervals with Kris. Gradually moving down Porter Brook as it got dark. Feeling good.

Run 15:33 [3] 2.64 km (5:53 / km)
ahr:143 max:167 shoes: WALSH (White Lace)

Tuesday Feb 9, 2010 #

12 PM

TASS S&C 1:15:00 [2]
slept:8.5 shoes: Asics

Gym sesh. Saw GG and held his feet :)
Front squats feeling really good and technique is solid 50kg.
Split squats still sub standard but getting better 40kg.
Calf Raises with Bar, alright but sometimes not quite explosive enough 60kg.
Upper body shindigs. Then had to dash to go house hunting. Saw Nic and Zanthe.

Monday Feb 8, 2010 #

7 PM

Run 43:00 [3] 8.0 km (5:23 / km)
slept:6.5 shoes: Asics

Right casual recovery run with Kris. Was not really feeling like circuits.

Sunday Feb 7, 2010 #

Note
slept:10.5 (rest day)

mmmmm sleeeeeeep

Saturday Feb 6, 2010 #

Event: BUCS Cross Country

10 AM

Run 2:19:07 [2] 19.36 km (7:11 / km) +400m 6:31 / km
slept:7.0 shoes: Asics - Nimbus 10

Morning Pub Challenge.
Set off from near Grange Lane Railway Station, via Meadowhall, past Don Valley to Attercliffe, to Darnall and finished at City Road Cemetery. Picked up 32 pubs on route.

3 PM

Run 49:37 [2] 7.59 km (6:32 / km)
shoes: Asics - Nimbus 10

Afternoon pubs. Got another 15

C • good! not too excessive :) 1

Friday Feb 5, 2010 #

12 PM

General Fitness 30:00 [1]
slept:8.25

Tough football match. Got to mark a shorter, faster and more footbally talented version of Usain Bolt

5 PM

Run 30:00 [3] 5.45 km (5:30 / km)
shoes: WALSH 3

Run 15:43 [4] 2.88 km (5:27 / km)
ahr:164 max:181 shoes: WALSH 3

Hills in Bingham. Trying to get some strength back. Ankle felt alright, a bit painful. Stomach felt a bit worse, almost did a gg.

Thursday Feb 4, 2010 #

9 AM

TASS S&C 1:30:00 [2]
slept:8.75

Well was going to meet GG at the gym. But he was sick, so got OJ instead. Back to basics with the session. Not doing calf raises as they aggravate the ankle, and the lunges stress the quads so did a reduce set of them.

C • upgrade 2

Wednesday Feb 3, 2010 #

1 PM

Run long 1:57:00 [3] 23.48 km (4:59 / km)
ahr:165 max:185 slept:9.5 shoes: Asics - Nimbus 10

Long run! With GG, OJ and Daverams. Longest I've ever run in one go I think. Out, to GG's, up to Riverlin Stables, along to Redmires, across and around to Fulwood, into Porter Brook and home. Quickish pace.

Tuesday Feb 2, 2010 #

5 PM

Run 24:00 [3] 5.0 km (4:48 / km)
shoes: WALSH 3

Out to some place below Weston Park called Postera or something.

C • ponderosa.... 1

Run intervals 40:00 [5] 8.0 km (5:00 / km)
shoes: WALSH 3

Approx 800m loops. 1 min recovery. Very wet and muddy. Good group.
3.12, 3.02, 3.02, 3.03, 3.05, 3.06, 3.01, 3.01, 3.02, 3.07
Ankle feels wobbly. Legs feel tired.

Run 20:00 [3] 3.0 km (6:40 / km)
shoes: WALSH 3

Home via GG's to pick up stuff

Monday Feb 1, 2010 #

4 PM

TASS S&C 30:00 [1]

Quick gym session with Kris. Got a bit caught out with the closing time so just had time to do some squats and split squats. Felt good with the front squats, getting some good depth, not so good on the split squats, especially with left leg forewards. Hamstrings and glutes not feeling fantastic now.

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