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Training Log Archive: Ralph

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Run18 14:48:49 107.7 173.32 1611
  Cycling5 7:06:51
  O - Training8 5:44:30 27.3(12:37) 43.93(7:51)
  O - Race1 40:00 4.35(9:12) 7.0(5:43)
  Warm up /down2 30:00
  O - Sprint Training1 16:00 2.17(7:21) 3.5(4:34)
  Core Stability1 15:00
  Total29 29:21:10 141.52 227.75 1611

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Thursday Jul 31, 2014 #

5 PM

Run 43:04 [3] 7.3 km (5:54 / km)
ahr:141 shoes: Asics Hypers B&G

TDS Camp. Short run on out from Sedbergh (Winder)

Wednesday Jul 30, 2014 #

11 AM

Cycling 1:03:38 [2]
shoes: Giant Defy 3.5

Went out with the aim of doing the same loop as before (Box Hill etc.). However, back tyre disintegrated and caused an abandonment.

Tuesday Jul 29, 2014 #

7 PM

Run 37:00 [3] 8.4 km (4:24 / km)
shoes: Asics Hypers B&G

Got a bit late so had to shift it on the way out to get to the session on time

Run 35:00 [4] 10.0 km (3:30 / km)
shoes: Asics Hypers B&G

5 x 6 minutes (75s recovery)
Hr around 174 avg for the reps so about threshold and doing about 3.24 according to the garmin (bit of climb and corners, plus hot weather)

Monday Jul 28, 2014 #

Note
(rest day)

Karma slightly repaid. Rest day

Sunday Jul 27, 2014 #

1 PM

O - Race 40:00 [4] 7.0 km (5:43 / km)
shoes: X-Talon (Alicante)

JWOC Coaches race. I didn't win. Devastated.
C • Beaten by Eddie? 3

Saturday Jul 26, 2014 #

5 PM

Run 1:28:03 [3] 12.48 km (7:03 / km) +792m 5:21 / km
ahr:139 max:167 shoes: X-Talon (Alicante)

Post Middle Final with Eddie, ran uphill.

Friday Jul 25, 2014 #

4 PM

Run 1:01:11 [3] 11.9 km (5:08 / km) +341m 4:30 / km
ahr:141 shoes: X-Talon (Alicante)

Post middle Q, went for a run with Hanny

Thursday Jul 24, 2014 #

3 PM

O - Training 43:49 [3] 5.4 km (8:07 / km)
ahr:148 shoes: X-Talon (Alicante)

Out on the relay model again, doing a course this time

Wednesday Jul 23, 2014 #

Note
(rest day)

JWOC Long

Tuesday Jul 22, 2014 #

4 PM

Run 1:00:46 [3] 11.4 km (5:20 / km) +260m 4:47 / km
ahr:141 shoes: Asics Hypers B&G

Post sprint out for an easy rain run

Monday Jul 21, 2014 #

11 AM

Run 1:03:03 [3] 13.47 km (4:41 / km) +218m 4:20 / km
ahr:143 shoes: Asics Hypers B&G

Post sprint model went out for a run

Sunday Jul 20, 2014 #

10 AM

O - Training 35:00 [3] 5.0 km (7:00 / km)
shoes: X-Talon (Alicante)

JWOC Long Model

Run 15:00 [2] 2.0 km (7:30 / km)
shoes: Asics Hypers B&G

Bit of supporting the guys with Sprint Training

Saturday Jul 19, 2014 #

10 AM

O - Training 31:15 [3] 3.6 km (8:41 / km)
shoes: X-Talon (Alicante)

JWOC Middle Model
2 PM

O - Training 56:00 [3] 6.7 km (8:21 / km)
shoes: X-Talon (Alicante)

JWOC Middle Training

Friday Jul 18, 2014 #

11 AM

O - Training 47:00 [3] 5.2 km (9:02 / km)
shoes: X-Talon (Alicante)

Out in Bulgaria. Lots of climb
C • OMG 1
4 PM

O - Training 40:00 [3] 5.3 km (7:33 / km)
shoes: X-Talon (Alicante)

Relay training

Wednesday Jul 16, 2014 #

12 PM

Cycling 2:50:00 [3]
shoes: Giant Defy 3.5

Home - Twickenham - Teddington - Bushy Park - Hampton Court - East Molsey - Esher - Cobham - Effingham Junction - Effingham - Great Bookham - Polesden Lacey - Westhumble - Côte de Box Hill - Headley - Epsom Downs - Epsom - Chessington - Surbiton - Richmond Park - Home

Wanted to go out for a longer ride and didn't fancy double figures of park circles so asked the internet for advice and found a nice route to attempt to follow. Got a bit confused in a couple of places as my notes and map memory went awry. Punctured as well which was depressing. Felt like I had worked at the end.

75km

Tuesday Jul 15, 2014 #

6 PM

Run 30:00 [3] 6.04 km (4:58 / km)
shoes: Asics Hypers B&G

7 PM

Run 26:41 [4] 7.98 km (3:21 / km)
ahr:174 max:186 shoes: Asics Hypers B&G

New watch + HRM has arrived. Ranelagh handicap race, or it was meant to be until we starting running a bit too late and ended up mass starting. Got a bit of a stitch for the first time in a while (and first time when I haven't messed up my eating beforehand), I think this was down to the lack of a decent warm up. Anyway this meant that my middle 3/4 km's were slower than I had hoped for

Monday Jul 14, 2014 #

11 AM

Cycling 1:33:13 [3]
shoes: Giant Defy 3.5

4 laps on the park pre Tour

Sunday Jul 13, 2014 #

Note
(rest day)

Saturday Jul 12, 2014 #

10 AM

Run race 15:33 [5] 5.0 km (3:07 / km)
shoes: Asics Hypers B&G

Bushy Parkrun. Nobody around me at all so another time trial effort
C • Grapevine 1

Run 35:00 [3] 7.0 km (5:00 / km)

Friday Jul 11, 2014 #

5 PM

Run 1:03:00 [3] 13.74 km (4:35 / km)
shoes: Asics Hypers B&G

Post sporting excitement

Thursday Jul 10, 2014 #

7 PM

Cycling 40:00 [1]
shoes: Giant Defy 3.5

Run 30:00 [3]
shoes: Asics Hypers B&G

Run race 4:28 [5] 1.61 km (2:47 / km)
shoes: Saucony XC

Had a crack at a mile with Ranelagh. Time trial for me.
I think I ran 67,68,70,63 as lap times. Nice to have done a proper athletics distance.

Wednesday Jul 9, 2014 #

5 PM

Run 1:04:00 [3] 13.24 km (4:50 / km)
shoes: Asics Hypers B&G

Post TDF in the Park

Tuesday Jul 8, 2014 #

7 PM

Run 35:00 [3] 6.67 km (5:15 / km)
shoes: Asics Hypers B&G

Run tempo 32:00 [4] 7.3 km (4:23 / km)
shoes: Asics Hypers B&G

6 x 4 minutes (75s rest) Threshold, getting about 1.15km on each (wind + hill) also GPS continues to be dead so... problems.

I think this is the session that I broke my foot on last year (once I had remembered this my foot began to hurt again. Brilliant Brain).

Felt good and nice to see the Ranelagh guys again.

Warm up /down 10:00 [2]

Core Stability 15:00 [1]

TdF

Monday Jul 7, 2014 #

Note
(rest day)

Took a day off because I can

Sunday Jul 6, 2014 #

10 AM

O - Training 45:00 [3] 6.43 km (7:00 / km)
shoes: X-Talon (Alicante)

Tankersly.
I am obviously horribly spoilt by orienteering in a country where it is possible not to run through nettles and brambles the entire time. Consequently, I found Tankersly to be not quite what I remembered.
C • You've changed... 2

Warm up /down 20:00 [2]

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy
 
2 PM

O - Sprint Training 16:00 [4] 3.5 km (4:34 / km)
shoes: Asics Hypers B&G

Cruised round some sprint training in Sheffield.

Run 20:00 [3] 3.33 km (6:00 / km)
shoes: Asics Hypers B&G

6 PM

Run 58:00 [3] 10.4 km (5:35 / km)
shoes: Asics Hypers B&G

Lovely run out in Rivelin. It was gorgeous and I got to run on top path, it was also a bit further than I had expected.

Friday Jul 4, 2014 #

3 PM

Run 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics Hypers B&G

Running in Loughborough

Thursday Jul 3, 2014 #

Note

Change of country

Wednesday Jul 2, 2014 #

1 PM

Cycling 1:00:00 [2]

Tuesday Jul 1, 2014 #

6 PM

O - Training 46:26 [3] 6.3 km (7:22 / km)
shoes: VJ Bold Yellow

Easy training, Bomersvik. Absolutely chucked it down with rain, was brilliant. Took the new compass for a spin, it was good.

Run 12:00 [3] 2.06 km (5:50 / km)

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