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Training Log Archive: Ralph

In the 7 days ending Apr 11, 2010:

	activity	#	time	miles		km		+m
	Run	4	2:17:19	17.47		28.12		70
	TASS S&C	1	1:30:00
	O - Sprint Race	3	1:04:15	7.21	(8:55)	11.6	(5:32)	150	22 /	25c	88%
	Warm up /down	2	35:00
	O - Race	1	29:54	3.77	(7:56)	6.07	(4:56)
	Total	8	5:56:28	28.45		45.79		220	22 /	25c	88%
averages - sleep:7.7

2:07

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Sunday Apr 11, 2010 #

Event: Nottingham City Race

Run 30:00 [3]
slept:6.5 shoes: Asics - Nimbus 10

Casual jog with GG into Nottingham centre and back out

O - Sprint Race race 35:17 [5] *** 6.6 km (5:21 / km) +150m 4:48 / km
spiked:22/25c shoes: Asics - Nimbus 10

Nottingham City Race.
Probably not enough short technical legs but I really enjoyed it anyway. Started off steady and just tried to stay in control the entire time. Got 1 route choice wrong (-20) and made a couple of hesitations otherwise was really good.

OJ - 34.07
GG - 34.45

Saturday Apr 10, 2010 #

Warm up /down 15:00 [2]

9 AM

Run race 16:40 [5] 5.0 km (3:20 / km) +70m 3:07 / km
shoes: Asics - Nimbus 10

Far too early to go for a run

12 PM

O - Sprint Race race 16:15 [4] 2.5 km (6:30 / km)
slept:6.5 shoes: WALSH (White Lace)

SE Sprint Champs. Made quite a big mistake.... 10 - 15 - 16 - 13.
Woooooops

4 PM

O - Sprint Race race 12:43 [5] 2.5 km (5:05 / km)
shoes: WALSH (White Lace)

Much better race. Far more controlled than previous.

Friday Apr 9, 2010 #

Note
slept:8.5 (rest day)

Casual day catching up with people

Thursday Apr 8, 2010 #

11 AM

Run 37:50 [3] 9.6 km (3:56 / km)
slept:8.25 shoes: Asics - Nimbus 10

To the Boat House and back

TASS S&C 1:30:00 [2]

Working back into the programme.
Box Jumps, Half Squats (105-115) & BB Drive @ 40, Cossack Squats, Stiff Leg Deadlift, Glute Hammies, Back Squats on Command @ 65 & Box drop jumps.

Wednesday Apr 7, 2010 #

1 PM

Run 15:00 [3] 3.63 km (4:08 / km)
ahr:159 max:176 slept:8.5 shoes: Asics - Nimbus 10

Down to the river, into the park, then along to Ham.

Run 30:00 [4] 8.0 km (3:45 / km)
ahr:179 max:183 shoes: Asics - Nimbus 10

Foxdals. 45 on 15 off.
Not quite as fun as foxdals on Kinder but nice to be out running.
Wet and windy.

Run 7:49 [3] 1.89 km (4:08 / km)
ahr:173 max:183 shoes: Asics - Nimbus 10

Tuesday Apr 6, 2010 #

Note
(rest day)

So I traveled home today and felt really tired the whole day. So decided that a rest day would be a good idea. Starting summer training plans tomorrow

Monday Apr 5, 2010 #

10 AM

O - Race race 29:54 [5] 6.07 km (4:56 / km)
shoes: WALSH (White Lace)

CHAMPIONS!!!!

Not my best relay run by a long way but got the job done and set it up for Dave and GG. Good win to end a somewhat disappointing weekend.

Warm up /down 20:00 [2]

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