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Training Log Archive: Ralph

In the 7 days ending Feb 8, 2009:

activity	#	time	miles		km		+m
Run	3	3:07:08	22.89	(8:11)	36.84	(5:05)	240
Core Stability	5	2:20:00
General Fitness	2	1:20:00
TASS S&C	1	1:20:00
Circuits	1	36:00
Cross Country	1	29:18	5.24	(5:35)	8.44	(3:28)	20
Total	7	9:12:26	28.13		45.28		260

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Sunday Feb 8, 2009 #

Run hills 20:02 [5] 4.05 km (4:57 / km) +240m 3:49 / km
shoes: Asics - Nimbus 10

C • Routegadget 2

Run 20:00 [4] 5.0 km (4:00 / km)
shoes: Asics - Nimbus 10

Core Stability 25:00 [2]

Saturday Feb 7, 2009 #

Event: CUOC Cambridge Sprint Event

Cross Country race (Surrey League) 29:18 [5] 8.44 km (3:28 / km) +20m 3:26 / km
shoes: Walsh PB Trainer 1

Surrey League on Ham Fields. Felt alright, it was hard to get into a rhythm. Felt really good, light and powerful in some bits and really slow and rubbish in others.
Got selected for Inter-counties today!

Core Stability 30:00 [2]

Friday Feb 6, 2009 #

Core Stability 35:00 [2]

Well really busy day. Worked for a full school day then went to my friends gig.

Thursday Feb 5, 2009 #

Circuits 36:00 [4]

Circuits with rowers. Took theraband and concentrated on my glutes during the session.

Run 35:02 [3] 7.5 km (4:40 / km)
shoes: Asics - Nimbus 10

Run hills 14:59 [5] 2.5 km (6:00 / km)
shoes: Asics - Nimbus 10

Hill session mid run along Petersham ridge towards Ham Cross. Very slippy and snowy. All in terrain.

Run intervals 14:48 [5] 3.1 km (4:46 / km)
shoes: Asics - Nimbus 10

300 meter sprints. Slippy.

Run 14:32 [4] 3.72 km (3:54 / km)
shoes: Asics - Nimbus 10

Down to the river and along the tow path to investigate the course on Saturday. All icy and slow running, wet as well. Eventually cut off through some fields and found my way onto Ham common. From there ran to Richmond Park and went in via Ham Hate. Ran along to Petersham gate then did the hill session coming back. Went across the middle road doing the interval session. Up Spankers Hill, around by the Ballet school. Then sped up a little, across towards Holly lodge followed the road up to Richmond Gate, along looking at the view. Home.

Wednesday Feb 4, 2009 #

Event: National Schools XC Relay Championships

General Fitness (Basketball) 20:00 [3]
shoes: Asics

House Basketball.
I scored. So much for white man can't jump.

Core Stability 25:00 [2]

Doing the Tass self help session.

Note

Could not go to the Coventry relays today. Some reason. Really disappointed. Stupid health and safety.

Tuesday Feb 3, 2009 #

TASS S&C warm up/down 30:00 [2]
shoes: Asics

Plyometric Warm up. Then glute activation work

TASS S&C 50:00 [3]
shoes: Asics

Working through session. Core work killed me.

Monday Feb 2, 2009 #

Run 1:07:45 [3] 10.97 km (6:11 / km)
shoes: Walsh PB Trainer 1

Long slow run with Julz... in the SNOW!!!!!!!
Up to the park, along the road past the rugby pitches down to Roehampton gate, into Roehampton and managed to find Julia's car then made a short visit to her sister. Back to Roehampton gate and home to cambrian gate via sheen gate. Good fun.

C • A large week 3

General Fitness 1:00:00 [1]

School got canceled!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Made massive snow man in the road. It is taller than me by about 2 foot. Took ages to roll the ball, pushing it up the road took lots of effort. Was out for nearly 3 hours doing it. Great fun.

Core Stability 25:00 [2]

Doing the stuff Kim said to do. Glutes work.
Doing some of the TASS self help session.
Watching the super bowl. School off tomorrow. Life is fantastic.

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