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Training Log Archive: Ralph

In the 7 days ending Jan 24, 2010:

activity	#	time	miles		km		+m
Run	5	4:01:32	32.04		51.56
O - Race	1	51:39	5.22	(9:54)	8.4	(6:09)	325
Warm up /down	2	20:00
Core Stability	1	20:00
Total	7	5:33:11	37.26		59.96		325

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Sunday Jan 24, 2010 #

O - Race 51:39 [5] 8.4 km (6:09 / km) +325m 5:09 / km
shoes: WALSH (White Lace)

Leith Hill. Good map and decent course, quite a lot of control sites that I have seen before though and some similar leg ideas. Was aiming to run hard which I felt I managed in places. Ankles giving a lot of grief though so will try and see physio once I am back in Sheffield.

Warm up /down 10:00 [2]

Friday Jan 22, 2010 #

12 PM

Run 26:29 [3] 5.93 km (4:28 / km)
shoes: Asics - Nimbus 10

Run 26:22 [5] 6.33 km (4:10 / km)
shoes: Asics - Nimbus 10

300 - 400 - 600 - 400 x3
With 30sec rest between each effort.
Struggled on the last few. Left ankle now deffo worse than right side. Ice etc.

Thursday Jan 21, 2010 #

Note
(rest day)

Attempting to catch up on my reading, unfortunately the internet went down in the afternoon and I wasn't really very awake in the morning so not much was achieved. Went shopping though and got some shoes.

C • reading 3

Wednesday Jan 20, 2010 #

4 PM

Run 36:41 [3] 8.11 km (4:31 / km)
shoes: Asics

Both ankles still feeling not fantastic but when I run they aren't quite as weird. As the discomfort is equal in both and in the same place I have decided it is not that serious and should go away.

Tuesday Jan 19, 2010 #

Note

Illness is nearly cleared although I am still coughing a bit and sniffling. Endurance is alright but lacking in leg speed mostly and also in leg strength.

7 PM

Run 16:00 [3] 3.2 km (5:00 / km)
ahr:155 shoes: Asics - Nimbus 10

Warm up /down 10:00 [2]
shoes: Asics - Nimbus 10

Run 12:14 [5] 2.7 km (4:32 / km)
ahr:165 max:185 shoes: Asics - Nimbus 10

4xHolly Lodge Hill

Run 8:49 [5] 2.17 km (4:04 / km)
ahr:176 max:188

4xHam Cross Hill

Run 10:00 [4] 2.87 km (3:29 / km)
ahr:176 max:180 shoes: Asics - Nimbus 10

Holly->Ballet School->Middle Road->Ham X

8 PM

Run 4:00 [5]

Sprints

Run 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics - Nimbus 10

Monday Jan 18, 2010 #

Core Stability 20:00 [1]

While watching Ross Kemp

3 PM

Run 53:57 [3] 12.65 km (4:16 / km)
ahr:168 max:185 shoes: Asics

Had the odd feeling today that I was running naked... luckily it wasn't the case but next time I will always be checkin before I leave. Feeling a lot better than last week. Heart rate much lower than it has been. Park in 47.

Run 10:00 [5] 1.0 km (10:00 / km)
shoes: Asics

Did some sprints. Felt a lot better to do a bit of speed.

Run 10:00 [3] 1.6 km (6:15 / km)
ahr:164 shoes: Asics

Jog home. Nothing like revision to get me out training.

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