Training Log Archive: RalphIn the 7 days ending Oct 12, 2008:
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Sunday Oct 12, 2008 #
O - Training race 12:40 [5] ** 2.6 km (4:52 / km) +60m 4:22 / km
spiked:20/21c shoes: Asics - Nimbus 10
"Perfection Wins"
Lost about 4-5 seconds on 1 control otherwise ran completely fine. Personally was really pleased with my run, just angry to have missed out on the podium by 2 seconds.
Fantastic work by Kris Yonnes
Lost about 4-5 seconds on 1 control otherwise ran completely fine. Personally was really pleased with my run, just angry to have missed out on the podium by 2 seconds.
Fantastic work by Kris Yonnes
Saturday Oct 11, 2008 #
O - Training race 45:10 [5] *** 8.0 km (5:39 / km) +230m 4:56 / km
spiked:13/18c shoes: Walsh PB Trainer 1
Not so good. Silly little errors, basically was running slightly too fast for some of the course and rushing through basics.
6th place in an international relay, not too shabby. Got a certificate and a funky USB.
6th place in an international relay, not too shabby. Got a certificate and a funky USB.
Friday Oct 10, 2008 #
O - Training race 1:01:49 [5] *** 8.5 km (7:16 / km) +375m 5:57 / km
spiked:21/29c shoes: Walsh PB Trainer 1
Really angry at losing 2.15 at control 27. Really near the end. Also most of my mistakes seems to be concerned with not doing compass accurately enough. However, they are kind of tied in with not quite reading all the detail perfectly. GOT 3rd FASTEST SPLIT FOR THE ROUTE CHOICE!
28th place, much better than last year. Realistically could have got top 20, will be really interesting to see the splits when I can work them out.
28th place, much better than last year. Realistically could have got top 20, will be really interesting to see the splits when I can work them out.
Thursday Oct 9, 2008 #
Note
Traveling to EYOC
Wednesday Oct 8, 2008 #
Ergo 10:00 [2]
Just get the heart going
C • EYOC 1
Tuesday Oct 7, 2008 #
Run 15:00 [3]
Short Jog to make sure the legs don't seize up or anything
Monday Oct 6, 2008 #
Run intervals 43:21 [4] 9.4 km (4:37 / km)
ahr:180 max:195 shoes: Asics - Nimbus 10
Decided to do some 1km reps, however, I decided that I wouldn't do them on a nice flat stretch, so I went and round some undulating grass, was getting a bit dark at the end and I also found not knowing how far I was going a bit disconcerting. Anyway here are the splits. HR is from the 1ks.
3.27, 3.00, 3.36 3.21, 3.22
Guess which ones were uphill.
Also done some geeking for the sprint race. I know where the start is, also I can import the websites map to ocad but can't seem to draw courses on it. Have resorted to using a ruler on the screen and trying to work out how far we can be sent. Know where the start and finish are.
3.27, 3.00, 3.36 3.21, 3.22
Guess which ones were uphill.
Also done some geeking for the sprint race. I know where the start is, also I can import the websites map to ocad but can't seem to draw courses on it. Have resorted to using a ruler on the screen and trying to work out how far we can be sent. Know where the start and finish are.
Core Stability 15:00 [2]
Little core session. Keeps things in order.