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Training Log Archive: Ralph

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Run14 11:29:07 46.5 74.83 600
  Core Stability4 2:05:00
  General Fitness2 2:00:00
  Warm up /down5 1:33:35 5.31 8.54
  O - Race1 1:16:37 6.52(11:45) 10.5(7:18) 225
  Cross Country2 1:06:54 11.48(5:50) 18.47(3:37)
  TASS S&C1 1:00:00
  O - Sprint Race1 44:39
  Circuits1 40:00
  Gym1 25:00
  Total24 22:20:52 69.8 112.34 825

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Sunday Nov 29, 2009 #

General Fitness 1:00:00 [1]

Saturday Nov 28, 2009 #

General Fitness 1:00:00 [1]

C • general fitness 4

Friday Nov 27, 2009 #

Run 1:05:41 [3] 10.0 km (6:34 / km)
shoes: WALSH (White Lace)

Morning terrain run with GG and Kris "Path Boy" Jones on bubbage. Was actually a very nice day. Path Boy got destroyed on the descent of plummet.

Thursday Nov 26, 2009 #

Run 28:00 [4]
shoes: Asics

Lactate test

Run 7:00 [5]

VO2 Max Test

Warm up /down 20:00 [2]

Tuesday Nov 24, 2009 #

Core Stability 30:00 [1]

Got movement assessed by physios.
Slight rotation from the right, really good right ankle - weaker but still excellent left. Slight restricted shoulder, still above average though. Again some tightness is left hip flexor. One of the best shoulder stabilities they have ever seen.

Did core afterwards, including some of the things they suggested

Monday Nov 23, 2009 #

Run 20:00 [2]

Warm up /down 15:00 [1]

Circuits 40:00 [2]

Chilled out circuits

Sunday Nov 22, 2009 #

Note
(rest day)

yep
C • hehe 9

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase
 

O - Sprint Race race 17:22 [5]
shoes: Asics

Prologue.
Full course (only 2nd starter), quite a sloppy run, not really very clean at all.

O - Sprint Race race 27:17 [5]
shoes: Asics

Was going really well. Then had an argument with the control descriptions and lost 90 seconds. Was running well at the end but got all the routes wrong.

Run 30:00 [2]

A lot of jogging around helping out

Friday Nov 20, 2009 #

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

Good old tass.
Very different session to last year, lot less formal.

Thursday Nov 19, 2009 #

Run 1:15:00 [3]
shoes: Asics - Nimbus 10

Run with Treb. Really pleased he got me out, wasn't going to happen otherwise. Up Porter Brook for a bit, across to Limb Valley, up to Ringinglow and then right to the top of Porter Brook and all the way down.
C • im impressed :) 1

Wednesday Nov 18, 2009 #

Cross Country race 30:44 [4] 8.47 km (3:38 / km)
shoes: WALSH (White Lace)

2 Div cross country. Wet and muddy. I won. Zanthe won. All good.

Tuesday Nov 17, 2009 #

Run 6:49 [4] 1.91 km (3:34 / km)
shoes: Asics

Speedy I'm late run to Goodwin

Warm up /down 21:13 [2] 4.0 km (5:18 / km)
shoes: Asics

Run 40:00 [4]
shoes: Asics

Pyramid Hills, then flat sprints
15,30,45,60,90 as the pyramid
4 flat sprints for speeeeeeeeeeed

Monday Nov 16, 2009 #

Note
(rest day)

Knew it was going to be difficult to train today. Got my essay done. Although not in time for any training.

Sunday Nov 15, 2009 #

Event: Venice Street O
 
Event: DVO regional event - Interland selection
 

O - Race 1:16:37 [4] 10.5 km (7:18 / km) +225m 6:35 / km
shoes: VJ Sexes

Hmmm analysis later.

Black - Splits

Saturday Nov 14, 2009 #

Run tempo 50:00 [4] 10.8 km (4:38 / km) +300m 4:04 / km
ahr:164 max:182 shoes: Asics - Nimbus 10

Tempo Running. In the rain. So good

Run hills 10:00 [5]
shoes: Asics - Nimbus 10

Hill session at the top of Porter Brook. Couple of long, couple and short, couple of flatish. Good for a big session in future me thinks.

Friday Nov 13, 2009 #

Run 10:00 [2]

Too fooooootballllll.

Run 1:02:29 [3] 12.43 km (5:02 / km) +300m 4:29 / km
shoes: Asics

Wet, night, head torch run up to the top of porter brook. Got into some fog right at the top. Awesome.
C • we were up there on mtbs! w... 1

Thursday Nov 12, 2009 #

Gym 25:00 [1]

Circuit and a few squats with some drills as well

Run 10:00 [2]

Wednesday Nov 11, 2009 #

Run 35:00 [3]

Jog around endcliffe. Then followed Kris on his sprint course, bit of my own them home again.

Tuesday Nov 10, 2009 #

Run warm up/down 22:29 [2] 4.29 km (5:14 / km)
shoes: WALSH (White Lace)

Easy jog warm up. Down to Endcliffe park, up to the top of Bingham and then back down to the war memorial.

Run intervals 20:00 [4]
shoes: WALSH (White Lace)

Kept Kris kompany whilst he did his intervals.
Laps of endcliffe park fields from the war memorial.
I did the 1st and 3rd laps with Kris and rested between.
6 x 650m. 2 min rest between laps.
Good to be out training (albeit gently) and also motivating cage.

Run 2:00 [4]

Started doing some hill sprints but then Kris got some man pain in his "ankle" so we had to stop and walk home.

Monday Nov 9, 2009 #

Core Stability 20:00 [1]

Low level core.

Sunday Nov 8, 2009 #

Run 56:16 [3] 12.5 km (4:30 / km)
shoes: Asics - Nimbus 10

Woke up in time to go for a run. However, darkness was falling so ran all the way up Porter Brook (28 min) then down via Ringinglow Road until reaching eccy and back home. Good to get out.

Saturday Nov 7, 2009 #

Core Stability 30:00 [1]

RECKED

Thursday Nov 5, 2009 #

Core Stability 45:00 [1]

Day of reflection.
Basically running through my old tass programme, adding in some other exercises. Also lots of stretching, especially left hip flexor/itb/hamstring. Ankle work as well.

Wednesday Nov 4, 2009 #

Cross Country race 36:10 [4] 10.0 km (3:37 / km)
shoes: WALSH (White Lace)

Army Cross Country Race for 2nd Div. (North).
Very little time for a warm up due to briefing. Started well but then could feel some muscle cramp building up so slowed down a bit and waited till I felt better. This occured around 5km and then I decided that I would run fast. Consequently I won.
C • Winner! 6

Warm up /down 10:00 [2]
shoes: WALSH (White Lace)

Warm down with Zanthe (who also won)

Tuesday Nov 3, 2009 #

Note

Football. Getting some practice for the big game on Friday.
C • that's the spirit! 1

Warm up /down 17:22 [2] 3.0 km (5:47 / km)
ahr:144 max:165 shoes: Asics - Nimbus 10

Run 19:00 [4]
shoes: Asics - Nimbus 10

Those pesky 10 second hill sprints.
Done before and after the ks

Run 27:00 [4] 6.0 km (4:30 / km)
ahr:175 max:188 shoes: Asics - Nimbus 10

6 x 1km around Endcliffe park. Muddy and slippy.
Good to have done this with a HR on. It still felt really comfortable so I think I was in threshold zone. First two were quicker as I was chasing Kris - then realised that we had a stop button so we could run together.
3 - 37, 36, 50, 44, 48, 50
C • Heart rate.... 2

Warm up /down 10:00 [2] 1.54 km (6:30 / km)
shoes: Asics - Nimbus 10

Home. Good chat about life. Much more conversation without golden boy

Monday Nov 2, 2009 #

Note
(rest day)

Felt really tired today, so decided that running would not be a fantastic idea

Sunday Nov 1, 2009 #

Run 1:32:23 [3] 16.9 km (5:28 / km)
ahr:158 max:185 shoes: Asics

"Lets go for a steady run, maybe around an hour", says GG.
In the dark and 90 minutes later we arrive back home - sweet

Discussed nick names for Kris - KJ (Cage), Kones, Shagger.
Made sure Kris stayed away from the sheep. Twas tough.

Note

Another day training. First Aid and some PT.
"If you can dodge a wrench you can dodge a ball"
C • so in otc training you actu... 6

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