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Training Log Archive: Ralph

In the 29 days ending Feb 29, 2008:

activity	#	time	miles		km		+m
Cricket	2	2:30:00
Hill Drills	2	2:20:00
Swimming	1	2:00:00
Cross Country	3	1:57:00	3.73		6.0
Ergo	6	1:55:00	4.97		8.0
O - Training	1	1:30:06	7.39	(12:11)	11.9	(7:34)	380	21 /	23c	91%
Cross Training	3	1:19:00
Run	2	59:00	1.37		2.2
Circuits	1	43:30
Gym	1	30:00
Aqua Jogging	1	1
Total	18	15:43:37	17.46		28.1		380	21 /	23c	91%
[1-5]	17	15:13:36

2:30

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Friday Feb 29, 2008 #

Swimming 2:00:00 [4]

Thursday Feb 28, 2008 #

Cricket 1:30:00 [2]

Ergo 30:00 [3]

Gym 30:00 [0]

Wednesday Feb 27, 2008 #

Cross Country 1:15:00 [3]

Tuesday Feb 26, 2008 #

Note
(injured) (rest day)

Aqua Jogging 1 [0]

Epic sleep

Thursday Feb 21, 2008 #

Cross Training 35:00 [4]

Tuesday Feb 19, 2008 #

Cross Training (Skiing machine) 40:00 [4]
max:150 (injured)

Didnt hurt my knee which was good.

Got my HR up and sweated everywhere

C • do your pores squirt or som... 1

Sunday Feb 17, 2008 #

Cross Training (Skiing Machine) 4:00 [3]
(injured)

Just testing to see if it hurts

Run 48:00 [3]
(injured) shoes: Gel Orient

Went running as thought my knee could support it. Had to cut it short and it hurt.

Tuesday Feb 12, 2008 #

Hill Drills warm up/down 25:00 [3]
shoes: Gel Orient

Hill Drills intervals 35:00 [5]
shoes: Gel Orient

Pyramid 1 min rest between intervals

1,2,3,4,5,4,3,2,1

C • wow ralph you can count!!!! 1

Hill Drills tempo 20:00 [4]
shoes: Gel Orient

Monday Feb 11, 2008 #

Ergo 30:00 [3] 6.0 km (5:00 / km)

Rate @ 2.30

Sunday Feb 10, 2008 #

Run intervals 11:00 [5] 2.2 km (5:00 / km)
shoes: Walsh PB Trainer

4 x 750m

Each 750 done in 2 minutes.

1 minute rest.

Ergo 10:00 [3] 2.0 km (5:00 / km)

Slow 2k erg @ rate 22. Split 2.30

Saturday Feb 9, 2008 #

Cross Country race (SE Champs) 22:00 [5] 6.0 km (3:40 / km)
shoes: Walsh PB Trainer

South East Schools XC Champs.

Didn't run that well, I should have placed myself higher at the start to avoid some gapping that occured later in the race.

Was 5th Surrey runner and finished 24th.