Training Log Archive: RalphIn the 7 days ending Nov 8, 2009:
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Sunday Nov 8, 2009 #
Run 56:16 [3] 12.5 km (4:30 / km)
shoes: Asics - Nimbus 10
Woke up in time to go for a run. However, darkness was falling so ran all the way up Porter Brook (28 min) then down via Ringinglow Road until reaching eccy and back home. Good to get out.
Saturday Nov 7, 2009 #
Core Stability 30:00 [1]
RECKED
Thursday Nov 5, 2009 #
Core Stability 45:00 [1]
Day of reflection.
Basically running through my old tass programme, adding in some other exercises. Also lots of stretching, especially left hip flexor/itb/hamstring. Ankle work as well.
Basically running through my old tass programme, adding in some other exercises. Also lots of stretching, especially left hip flexor/itb/hamstring. Ankle work as well.
Wednesday Nov 4, 2009 #
Cross Country race 36:10 [4] 10.0 km (3:37 / km)
shoes: WALSH (White Lace)
Army Cross Country Race for 2nd Div. (North).
Very little time for a warm up due to briefing. Started well but then could feel some muscle cramp building up so slowed down a bit and waited till I felt better. This occured around 5km and then I decided that I would run fast. Consequently I won.
Very little time for a warm up due to briefing. Started well but then could feel some muscle cramp building up so slowed down a bit and waited till I felt better. This occured around 5km and then I decided that I would run fast. Consequently I won.
Warm up /down 10:00 [2]
shoes: WALSH (White Lace)
Warm down with Zanthe (who also won)
Tuesday Nov 3, 2009 #
Note
Football. Getting some practice for the big game on Friday.
Warm up /down 17:22 [2] 3.0 km (5:47 / km)
ahr:144 max:165 shoes: Asics - Nimbus 10
Run 19:00 [4]
shoes: Asics - Nimbus 10
Those pesky 10 second hill sprints.
Done before and after the ks
Done before and after the ks
Run 27:00 [4] 6.0 km (4:30 / km)
ahr:175 max:188 shoes: Asics - Nimbus 10
6 x 1km around Endcliffe park. Muddy and slippy.
Good to have done this with a HR on. It still felt really comfortable so I think I was in threshold zone. First two were quicker as I was chasing Kris - then realised that we had a stop button so we could run together.
3 - 37, 36, 50, 44, 48, 50
Good to have done this with a HR on. It still felt really comfortable so I think I was in threshold zone. First two were quicker as I was chasing Kris - then realised that we had a stop button so we could run together.
3 - 37, 36, 50, 44, 48, 50
Warm up /down 10:00 [2] 1.54 km (6:30 / km)
shoes: Asics - Nimbus 10
Home. Good chat about life. Much more conversation without golden boy
Monday Nov 2, 2009 #
Note
(rest day)
Felt really tired today, so decided that running would not be a fantastic idea