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Training Log Archive: Ralph

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
Run	13	7:54:45	43.44		69.92		1810
O - Training	11	7:15:56	33.54		53.98
O - Race	4	3:50:27	26.22	(8:47)	42.2	(5:28)
Warm up /down	5	2:35:00
Terrain Running	2	2:20:00	8.7	(16:06)	14.0	(10:00)
Core Stability	1	30:00
O - Sprint Race	1	14:16	1.99	(7:10)	3.2	(4:28)
Total	29	24:40:24	113.9		183.3		1810

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Wednesday Jul 31, 2013 #

2 PM

O - Sprint Race 14:16 [5] 3.2 km (4:27 / km)
shoes: X-Talons 212

Euromeeting Sprint. 5th. Pretty happy, not quite ahead of myself enough in the housing so took some bad routes and maybe some extra distance.

Warm up /down 50:00 [2]

Tuesday Jul 30, 2013 #

12 PM

O - Training 10:00 [5] 3.46 km (2:53 / km)

Ran hard for a bit

Run 35:00 [3]

Ran easy for a lot

Monday Jul 29, 2013 #

11 AM

O - Training 20:00 [3]

Went to Anagach. Not feeling it

Run 20:00 [3] 3.7 km (5:24 / km)

Ran home

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

12 PM

O - Training 50:00 [3] 9.0 km (5:33 / km)
shoes: VJ Bold

Easy on Lossie

Warm up /down 25:00 [2]

Saturday Jul 27, 2013 #

Note
(rest day)

Rest day helping a stranded Sponge

Friday Jul 26, 2013 #

7 AM

Run 1:18:00 [3] 12.0 km (6:30 / km) +600m 5:12 / km
shoes: X-Talons 212

Easy

Thursday Jul 25, 2013 #

11 AM

Terrain Running 50:00 [2] 4.0 km (12:30 / km)

Following at Phorp

Wednesday Jul 24, 2013 #

11 AM

O - Training 42:00 [4] 7.0 km (6:00 / km)
shoes: VJ Bold

Pre running the "long" distance.

Run 25:00 [3] 4.17 km (6:00 / km)

3 PM

O - Race 13:31 [5] 2.8 km (4:50 / km)
shoes: VJ Bold

Raced the middle distance

Warm up /down 20:00 [2]

Tuesday Jul 23, 2013 #

11 AM

Terrain Running 1:30:00 [3] 10.0 km (9:00 / km)
shoes: VJ Bold

Dallashyle. Shadowing.

Monday Jul 22, 2013 #

7 AM

Run 20:37 [3] 3.8 km (5:26 / km)
shoes: Asics Hypers B&G

Morning jog

11 AM

O - Training 55:00 [3] 8.3 km (6:38 / km)
shoes: X-Talons 212

Beachen wood. Collecting in controls, not quite on top of things.

3 PM

O - Training 55:00 [3] 8.0 km (6:53 / km)
shoes: X-Talons 212

Loch Vaa. Hanging, collecting and some shadowing.

Sunday Jul 21, 2013 #

9 PM

Run 37:30 [3] 6.8 km (5:31 / km)
shoes: Asics Hypers B&G

Easy pre breakfast with the group around Loch an Eilein

Saturday Jul 20, 2013 #

9 PM

Run 1:00:00 [3] 5.5 km (10:55 / km) +600m 7:04 / km
shoes: Asics Hypers B&G

Easy with Kris from Badaguish up the hills

Friday Jul 19, 2013 #

9 PM

Run 54:00 [3] 6.8 km (7:56 / km) +610m 5:29 / km
shoes: Asics Hypers B&G

Ran up Cairngorm and down again with Kris and Eddie

Tuesday Jul 16, 2013 #

Note
(rest day)

Taking time off. Recovering from WOC and some calf niggles

Saturday Jul 13, 2013 #

2 PM

O - Race race 38:37 [5] 5.4 km (7:09 / km)
shoes: VJ Bold

WOC Relay 3rd Leg.
Boys set me up well and I set out with Austria in 9th/10th place. Was a bit uncertain and jumpy into the first control and Merl was there just in front of me. I stuck in behind and let him dictate the pace and I planned ahead.

On the long leg to four I thought the path route looked good but was unsure exactly of how I wanted to get onto the path so again I let Merl sort this out. Eventually, Merl dropped off the path and I continued towards control 4. Came down the hill, crossed the marsh, spotted some crags and hills, it kind of fitted, spotted a lump where I was expecting one and a control watcher, however... no control. 2.30 later after failing to relocate properly and watching France and Italy go past I stumbled onto the control.

Latvia came past me on the way to 6 as I avoided some fallen trees and I decided that it was more important now to not lose more places than worry about running.

However, some good controls later and Latvia and Italy were back in sight. A slight bit of a banana from them and I was right on their tail, it was right near the end so I guessed that the rest of the course would be straight so I put my head down and tried to follow Latvia. Italy were trying to spoil my plans though and got in front of me as we descended down in the open field at 14. Some speedy field running and a good punch at the last control and boosh, a sprint finish win. Final position 11th.

I am disappointed with my mistake, I lost a lot more time than I should have by not thinking clearly about where I could be. However, I ran well afterwards which is a positive.

Warm up /down 35:00 [2]

Felt pretty awful so a poor warm down