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Training Log Archive: Ralph

In the 7 days ending Oct 17, 2010:

activity	#	time	miles		km		+m
Fell Run	3	3:46:17	24.27	(9:19)	39.06	(5:48)	1276
Run	4	3:29:59	22.87		36.8
Specific Drills	1	30:24	1.36	(22:20)	2.19	(13:53)
Warm up /down	2	27:57	1.85	(15:06)	2.98	(9:23)
General Fitness	1	20:00
Total	8	8:34:37	50.35		81.03		1276

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Sunday Oct 17, 2010 #

Event: Compasssport Cup Final - Burbage

10 AM

Fell Run race 1:18:00 [5] 16.5 km (4:44 / km) +1000m 3:38 / km
shoes: WALSH 3

FRA first leg with OJ. Tough stuff. Very sharp climbs which Oli was stronger than me on. Got him on the downhill leg speed though :)
Just pipped Edinburgh which was the main aim of course and Dark Peak were 3rd overall so a good team performance.

C • Pipped Edinburgh 7

Saturday Oct 16, 2010 #

Fell Run 1:07:00 [3] 10.0 km (6:42 / km)

Gentle snoop around of the FRA course

Friday Oct 15, 2010 #

General Fitness 20:00 [2]

Spot of football which ShUOC dominated for once

Thursday Oct 14, 2010 #

5 PM

Run 23:59 [3] 4.98 km (4:49 / km)
ahr:139 max:162 shoes: Nimbus 12's

Jog down to Hallam then warm up

Warm up /down 11:29 [2] 0.89 km (12:54 / km)
ahr:124 max:152 shoes: Nimbus 12's

Run 10:00 [4] 2.7 km (3:42 / km)
ahr:167 max:174 shoes: Nimbus 12's

Threshold

Run 21:24 [4] 5.17 km (4:08 / km)
ahr:166 max:182 shoes: Nimbus 12's

Avg for reps approx 171/70 (Spilt range 4 seconds 2.42-46)
5 x 800m @ 10km (HA!) 90 rest

Run 7:00 [4] 1.99 km (3:31 / km)
ahr:175 max:181 shoes: Nimbus 12's

Getting dark so let off 3 minutes. "Threshold" although I was a bit pissed off - so was a little bit quick.

Warm up /down 7:21 [2] 0.99 km (7:25 / km)
ahr:130 max:155 shoes: Nimbus 12's

Mixed of hunger and other problems

Run 17:01 [3] 2.95 km (5:46 / km)
ahr:140 max:164 shoes: Nimbus 12's

Home with Shmint and Dave (with a little bit of Marcus)

Wednesday Oct 13, 2010 #

2 PM

Fell Run 1:21:17 [3] 12.56 km (6:28 / km) +276m 5:50 / km
ahr:154 max:172

All terrain BAPS OUT run on Stanage. Big Shoot on which we luckily avoided. Redmires, towards Burbage Bridge, Round the trees in the marsh, Stanage Pole, Stanage Trig, around to the conduit and back to Redmires. Couple of blokes just sitting in their cars... big freaky.

6 PM

Run 30:00 [2]

Control Hanging for SYO Night Event 1 on Loxley - map needs an update

Tuesday Oct 12, 2010 #

6 PM

Warm up /down 9:07 [2] 1.1 km (8:17 / km)
ahr:121 max:145 shoes: Cumulus 12's

Run 21:41 [4] 5.1 km (4:15 / km)
ahr:169 max:185 shoes: Cumulus 12's

Run 50:03 [3] 8.34 km (6:00 / km)
ahr:138 max:162 shoes: Cumulus 12's

Easy jog with Kris round our now usual night time road loop. Along the tram tracks to the bottom of Riverlin then along to heroes, and back through Crookes.

Monday Oct 11, 2010 #

Run 28:51 [3] 5.57 km (5:11 / km)
ahr:140 max:160 shoes: Nimbus 12's

Jogging down and back from Drills

Specific Drills 30:24 [1] 2.19 km (13:53 / km)
shoes: Nimbus 12's

Drills in Botanical Gardens

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