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Training Log Archive: Ralph

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Run8 7:36:25 42.21 67.92 1050
  TASS S&C5 4:55:00
  General Fitness3 2:25:00
  Core Stability4 2:00:00
  Gym1 1:45:00
  Cross Country1 38:50 6.65(5:50) 10.7(3:38)
  Circuits1 36:00
  Cycling1 10:00
  Total19 20:06:15 48.86 78.63 1050

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Thursday Dec 31, 2009 #

General Fitness 45:00 [1]

Wednesday Dec 30, 2009 #

Core Stability 30:00 [1]

Tuesday Dec 29, 2009 #

Core Stability 30:00 [1]
(sick)

Never been ill at Christmas before. New experience.

Friday Dec 25, 2009 #

Note
(sick)

so ill

Wednesday Dec 23, 2009 #

Run 42:00 [3] 9.38 km (4:29 / km)
ahr:171 max:187 shoes: Asics - Nimbus 10

Still not feeling fantastic but felt I should get out. Ice and snow about.

Monday Dec 21, 2009 #

Run 38:25 [4] 9.61 km (4:00 / km)
ahr:181 max:194 shoes: Asics

Good quick run out to the boat house and back. In the snow. Very nice. Bit icy though. Good to be back on the flat.
I think I might be a little bit ill. BUT NOT THAT ILL.

Gym 1:45:00 [2]

With the rowers. Good session.
4x8 - Full back squats (no box) 60kg - good technique
4x12 - DB Lunge 20kg
4x12 - Calf raises + Zig Zags
4x12 - Reverse Hypers 10kg
4x8 - SB Roll outs with some low round squishy thing
Upper body circuits
2x6 - Half Squats 90kg

Friday Dec 18, 2009 #

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

Thursday Dec 17, 2009 #

Core Stability 30:00 [2]

Decent session. Good quality.
Also snow

Wednesday Dec 16, 2009 #

Run 15:00 [2]

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

Monday Dec 14, 2009 #

Run 50:00 [2]

Avoided S&C by actually going to lectures for once. Went out for a very easy 50 mins with Krisy. Took the sun with us. Was good.

Sunday Dec 13, 2009 #

Event: Midlands Championships + Interland Selection
 

Saturday Dec 12, 2009 #

General Fitness 1:00:00 [1]

Friday Dec 11, 2009 #

TASS S&C 40:00 [2]

Thursday Dec 10, 2009 #

Core Stability 30:00 [2]

Wednesday Dec 9, 2009 #

Cross Country 38:50 [4] 10.7 km (3:38 / km)
shoes: WALSH (White Lace)

Monday Dec 7, 2009 #

Circuits 36:00 [3]

Run 25:00 [3]

Saturday Dec 5, 2009 #

Run long 1:35:00 [3] 19.19 km (4:57 / km) +450m 4:26 / km
ahr:159 max:179 shoes: Asics - Nimbus 10

Long Run with GG. Down to Hunters bar up Porter Brook to the nature reserve, across to Limb Valley past some school, up the valley, round Lady Canning's, across Burbage, Down Porter Brook via the top of Bingham Park, home. Saw a dead bird, GG wanted to touch it but I told him it was illegal. Also ran past a landrover convention by Lady Canning's
C • i've heard gg likes touchin... 2

Note

I would love to start doing all this logging sleep which seems to be going on. Only I keep napping and I can never remember how long for.

Friday Dec 4, 2009 #

General Fitness 40:00 [2]

Run to Goodwin and then a very physical game of football against Jonas Court. Action at both ends but eventually ShUOC came out on top 5 - 0

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

Mmmmmmm weights.
8 x 3 x 60kg Back Squats (good technique and felt comfortable)
8 x 3 Box Jumps
12 x 3 x 20kg DB Lunge
12 x 3 + Zig Zags Single Calf Raises
12 x 3 SB Roll outs
12 x 3 x 10kg Reverse Hypers
12 x 3 Press ups
12 x 3 -26 Chins
12 x 3 -26 Dips

Thursday Dec 3, 2009 #

Run 21:00 [3] 5.08 km (4:08 / km)
shoes: Asics - Nimbus 10

Sharpish run to GG's where I met Kris as well, then up to Goodwin to get Schorah and then down past the uni and past the ring road to start our reps.

Run intervals 40:00 [5] 8.4 km (4:46 / km)
shoes: Asics - Nimbus 10

5 x 6 min (2 rest)
Feeling quite good about myself. Cold though. Was feeling really comfortable for most of the time, could feel a bit of lactate at the end of the last 2 reps (especially on the steeper parts). Probably going a fraction too quick for HR but speed is basically bang on. Approx 3.28 m/km

Run 26:00 [2] 4.26 km (6:06 / km)
shoes: Asics - Nimbus 10

Back home via some gardens and then through a part of the hallam campus that GG didn't know existed... despite him walking past it to go to his "lecture(s)". Typical hallam.

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

Hey Rice Crispy wanna do some hill sprint. Sure Coco Pops.
So we did by botanical gardens which Rice Crispy has mapped apparently

Wednesday Dec 2, 2009 #

Run 46:00 [3] 6.0 km (7:40 / km) +500m 5:25 / km
ahr:155 max:194 shoes: WALSH (White Lace)

From Snake Pass to the top of Kinder (and back again)

Run intervals 48:00 [4] 6.0 km (8:00 / km) +100m 7:23 / km
ahr:179 max:191 shoes: WALSH (White Lace)

Intervals with GG and Schorah. 3 on 1 off times 12
Snowy :)

Tuesday Dec 1, 2009 #

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

Full back squats: 8 x 2 x 50, 8 x 1 x 60
Half squats: 6 x 2 x 70, 6 x 1 x 80
Box Jumps: 6 x 6
Press ups, chins, dips: 12 x 3 (26)
Reverse hypers: 12 x 3 x +10
Single leg calf raises: 12 x 3

Glute activation work and squat drills.

Cycling 10:00 [2]

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