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Training Log Archive: Ralph

In the 31 days ending Dec 31, 2010:

	activity	#	time	miles		km		+m
	Run	19	18:06:03	121.97		196.3		346
	Specific Drills	2	1:44:43
	O - Race	1	1:33:13	10.83	(8:36)	17.43	(5:21)		24 /	31c	77%
	Warm up /down	4	53:35	1.85		2.97
	TASS S&C	1	50:00
	Gym	1	32:00
	General Fitness	1	30:00
	O - Sprint Training	1	14:48	1.95	(7:35)	3.14	(4:43)
	Hill Drills	1	13:19	0.73	(18:19)	1.17	(11:23)
	Total	21	24:37:41	137.33		221.01		346	24 /	31c	77%
averages - sleep:8.8 rhr:49

2:46

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Friday Dec 31, 2010 #

11 AM

Run 42:13 [3] 9.42 km (4:29 / km) +131m 4:11 / km
shoes: Nimbus 12's

Yes! Starting to feel good again.

Wednesday Dec 29, 2010 #

4 PM

Run 27:06 [3] 5.49 km (4:56 / km) +81m 4:36 / km

Another short run to try and get myself back into running

Sunday Dec 26, 2010 #

3 PM

Run 26:47 [3] 5.48 km (4:53 / km) +134m 4:21 / km

So been quite ill for the past few days, decided that I could manage a short run.

Sunday Dec 19, 2010 #

10 AM

O - Race race 1:33:13 [5] *** 17.43 km (5:21 / km)
spiked:24/31c shoes: WALSH 3

OK NUTS TROPHY - Blodslitet (15km)
Snow orienteering for the first time in a while. Was mostly alright with my basic techniques but was still a bit scrappy in places and made some stupid route choice errors. Bit lonely at the front though.

C • lonely 5

Saturday Dec 18, 2010 #

3 PM

Run 57:14 [3] 11.42 km (5:01 / km)
shoes: Nimbus 12's

Snow in London, broken eveything so couldn't go off orienteering

Thursday Dec 16, 2010 #

10 AM

Run 34:24 [3] 6.43 km (5:21 / km)
shoes: Cumulus 12's

Down to Endcliffe for threshold

Run 30:00 [4] 7.34 km (4:05 / km)
shoes: Brooks Mach 9

10 - 15 Turnarounds - 10

Warm up /down 15:14 [2] 1.52 km (10:01 / km)
shoes: Cumulus 12's

Wednesday Dec 15, 2010 #

5 PM

Run 1:00:15 [3] 12.8 km (4:42 / km)
shoes: Nimbus 12's

Run with Kris before clubnight - usual night route with an extension around Endcliffe.

O - Sprint Training 14:48 [4] 3.14 km (4:43 / km)
shoes: Nimbus 12's

Good example of poor orienteering.

Warm up /down 7:24 [2] 0.89 km (8:19 / km)
shoes: Nimbus 12's

Tuesday Dec 14, 2010 #

Note
(rest day)

REST

Monday Dec 13, 2010 #

5 PM

Specific Drills 40:00 [1]

Jumped onto a Squash court do get our drills session in before XMAS meal.

Run 15:00 [3]

Sunday Dec 12, 2010 #

Note
(rest day)

REST

Saturday Dec 11, 2010 #

Run 52:43 [3] 8.74 km (6:02 / km)
shoes: Nimbus 12's

Running over to Rivelin, then back from Coppice Track.
GG, Camel, Magic. Meant to be Kris as well but he was late so I went to his house to wake him up and found him still in bed:

Run 35:00 [4] 8.12 km (4:19 / km)
shoes: Nimbus 12's

15 min at threshold then 5 X 2 min Hills.
Mix of slush, ice, mud, and normal earth.
3.66k for the Threshold so good and in range. Consistent on the hills.

Hill Drills 13:19 [1] 1.17 km (11:23 / km)
shoes: Nimbus 12's

Friday Dec 10, 2010 #

6 PM

Run 48:00 [3] 8.51 km (5:38 / km)
shoes: Cumulus 12's

Easy run with Kris. Usual night loop (Ponderosa - Tram Tracks - Malin Bridge - Heroes - Home)
8.43 for Everest

Thursday Dec 9, 2010 #

10 AM

Run 27:07 [3] 3.62 km (7:29 / km)
shoes: Nimbus 12's

Run 35:00 [4] 7.4 km (4:44 / km)
shoes: Nimbus 12's

3 x 5 Min (Threshold top end) - 12 x 1 Min (5km Pace)

Warm up /down 10:57 [2] 0.56 km (19:33 / km)
shoes: Nimbus 12's

Actually very glad my fat ass out of bed and went to this session as it was really easy.

Wednesday Dec 8, 2010 #

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Cumulus 12's

To clubnight

Tuesday Dec 7, 2010 #

6 PM

Run 23:52 [4] 3.83 km (6:14 / km)

ShUOC intervals

Run 41:09 [3] 5.89 km (6:59 / km)

Monday Dec 6, 2010 #

6 PM

Run 1:01:33 [3] 11.74 km (5:15 / km)
shoes: Nimbus 12's

Down to EIS - and back this week as all spaces in the cars were taken. A lot slower on the way back - Kris did a very good Billy Elliot impression on the ice in front of me, who would have thought somebody of Kris' unique physique could pull off such a graceful move.

Specific Drills 1:04:43 [1]

Good drills session as usual.

Sunday Dec 5, 2010 #

Note
slept:9.0

So I've got a little carried away by the snow this week so I've done a bit too much running. (Although most of it on soft ground, and I have rested quite well - and it has been at a slower average pace). Back to normal training next week.

2 PM

Run 1:16:32 [3] 12.88 km (5:57 / km)

Stables (which we got lost trying to find) then down to the bottom of Rivelin. All the way to the dams, then up to Redmires Conduit via the top of Wyming brook (on the track though). Home via sportsman, top path and stables.

Run 30:00 [4] 7.06 km (4:15 / km)

3 by 10 minutes, 4 min rest. Baker, OJ, GG, Kris and myself. Threshold.

Saturday Dec 4, 2010 #

11 AM

Run 2:19:09 [3] 21.38 km (6:31 / km)
shoes: Cumulus 12's

Long run with Beasant and Shminty. Good fun and was feeling strong at the end. Kept a good steady pace apart from when the snow got stupidly deep.
Stables, Bottom of Rivelin, All the way along to the post office, continued up along to Rivelin Dams, then up to the headstone (very snowy), Rivelin conduit, Redmires, Wyming brook, along to the top path, home via Mike's path and stables.

Friday Dec 3, 2010 #

Note
rhr:48 slept:9.0

Stupid RHR

2 PM

General Fitness (Snow football) 30:00 [2]

Like marsh football but with snow. Great fun

4 PM

Run 30:03 [3] 5.28 km (5:41 / km)
shoes: Nimbus 12's

Quick recovery jog with Kris. Feeling quite tired - stupid snow football.

Gym 32:00 [2]

Went down to the basement as couldn't be bothered going to Hallam (and it was shut). Mashed out most of the exercises I should have done. All good.

C • Hallam was open all day... 3

Thursday Dec 2, 2010 #

Note
rhr:60 slept:10.0

Can never seem to get my RHR at the same point in the morning.

6 PM

Run 1:06:38 [3] 12.08 km (5:31 / km)
shoes: Cumulus 12's

HR monitor is dead.
Ponderosa, Tram Tracks, Malin Bridge, Heroes, Broomhill, Endcliffe, Endcliffe Park, Hallam, Hospital, Home. Saw Rob Baker out and about.
Snow about - got a bit of abuse from some scousers (or chavs that sounded like scousers).

Wednesday Dec 1, 2010 #

Note
rhr:40 slept:7.0

7 AM

Run 22:26 [3] 4.8 km (4:40 / km)
shoes: Nimbus 12's

TO THE GYM! Shin deep snow in places, saw a car playing pinball.

TASS S&C 50:00 [2]

Circuit 1. Boosh. 4/5 in the gym were orienteers. HEAVEN.

Warm up /down 20:00 [2]

5 PM

Run 41:43 [3] 7.79 km (5:21 / km)
ahr:139 max:164 shoes: Nimbus 12's

Out and back to the golf course. Big group
GG, Magic, Schorah, Rocke, Treb, Kris

Run 32:09 [4] 3.8 km (8:28 / km)
ahr:160 max:180 shoes: Nimbus 12's

Fartlek on the golf course, then some bunker games, then some more fartlek. Deep snow, some parts worse than others - drifts reaching mid thighs in places. Good fun

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