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Training Log Archive: Ralph

In the 7 days ending Feb 7, 2010:

activity

time

miles

Run

7:15:27

46.46

(9:22)

74.77

(5:49)

400

TASS S&C

2:00:00

General Fitness

30:00

Total

9:45:27

46.46

74.77

400

averages - sleep:8.8

3:08

0:00

» now

Sunday Feb 7, 2010 #

Note
slept:10.5 (rest day)

mmmmm sleeeeeeep

Saturday Feb 6, 2010 #

Event: BUCS Cross Country

10 AM

Run 2:19:07 [2] 19.36 km (7:11 / km) +400m 6:31 / km
slept:7.0 shoes: Asics - Nimbus 10

Morning Pub Challenge.
Set off from near Grange Lane Railway Station, via Meadowhall, past Don Valley to Attercliffe, to Darnall and finished at City Road Cemetery. Picked up 32 pubs on route.

3 PM

Run 49:37 [2] 7.59 km (6:32 / km)
shoes: Asics - Nimbus 10

Afternoon pubs. Got another 15

C • good! not too excessive :) 1

Friday Feb 5, 2010 #

12 PM

General Fitness 30:00 [1]
slept:8.25

Tough football match. Got to mark a shorter, faster and more footbally talented version of Usain Bolt

5 PM

Run 30:00 [3] 5.45 km (5:30 / km)
shoes: WALSH 3

Run 15:43 [4] 2.88 km (5:27 / km)
ahr:164 max:181 shoes: WALSH 3

Hills in Bingham. Trying to get some strength back. Ankle felt alright, a bit painful. Stomach felt a bit worse, almost did a gg.

Well was going to meet GG at the gym. But he was sick, so got OJ instead. Back to basics with the session. Not doing calf raises as they aggravate the ankle, and the lunges stress the quads so did a reduce set of them.

C • upgrade 2

Wednesday Feb 3, 2010 #

1 PM

Run long 1:57:00 [3] 23.48 km (4:59 / km)
ahr:165 max:185 slept:9.5 shoes: Asics - Nimbus 10

Long run! With GG, OJ and Daverams. Longest I've ever run in one go I think. Out, to GG's, up to Riverlin Stables, along to Redmires, across and around to Fulwood, into Porter Brook and home. Quickish pace.

Tuesday Feb 2, 2010 #

5 PM

Run 24:00 [3] 5.0 km (4:48 / km)
shoes: WALSH 3

Out to some place below Weston Park called Postera or something.

C • ponderosa.... 1

Run intervals 40:00 [5] 8.0 km (5:00 / km)
shoes: WALSH 3

Approx 800m loops. 1 min recovery. Very wet and muddy. Good group.
3.12, 3.02, 3.02, 3.03, 3.05, 3.06, 3.01, 3.01, 3.02, 3.07
Ankle feels wobbly. Legs feel tired.

Run 20:00 [3] 3.0 km (6:40 / km)
shoes: WALSH 3

Home via GG's to pick up stuff

Monday Feb 1, 2010 #

4 PM

TASS S&C 30:00 [1]

Quick gym session with Kris. Got a bit caught out with the closing time so just had time to do some squats and split squats. Felt good with the front squats, getting some good depth, not so good on the split squats, especially with left leg forewards. Hamstrings and glutes not feeling fantastic now.

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