Training Log Archive: RalphIn the 7 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Note
rhr:48 (rest day)
Worse day
Saturday Oct 30, 2010 #
6 PM
Run 29:52 [3] 7.0 km (4:16 / km)
shoes: Nimbus 12's
Bad day
Friday Oct 29, 2010 #
12 PM
General Fitness 30:00 [2]
Played for the OTC to start with (as they needed numbers) then switched pitches at half time to SHUOC. We played well - Spook are going to be utterly destroyed if we can get a full strength side out.
5 PM
Run 1:05:09 [3] 11.58 km (5:38 / km)
ahr:142 max:166 shoes: Cumulus 12's
Very gentle run with Abrams and Rocke. Goodwin, Stables, Down into Rivelin Valley all the way along to Coppice track (but staying in the valley - not my usual route to it). Back through the stables and home. Very nice - good chat about everything. New SHUOC song as well. Excellent
Thursday Oct 28, 2010 #
Run 1:08:52 [3] 12.58 km (5:28 / km)
ahr:139 max:161 shoes: Nimbus 12's
Very easy run with Kris. Round to Goodwin and down past Ponderosa, along the Tram tracks to the bottom of RIVELIN valley, up heroes (8.30), then past the Grindstone, round Endcliffe, Hallamshire, Weston Park (possible night intervals location) and home.
Wednesday Oct 27, 2010 #
3 PM
Run 9:20 [5] 2.6 km (3:35 / km)
weight:69.8kg shoes: Cumulus 12's
VO2 Max test.
16 km/h to 9%. 1 better than October last year
Weighed in sub 70!!! 0.5kg heavier than same time last year
16 km/h to 9%. 1 better than October last year
Weighed in sub 70!!! 0.5kg heavier than same time last year
Run 30:00 [3] 7.5 km (4:00 / km)
shoes: Cumulus 12's
Lactate profile. Looking good, 1 stage further and decent HR drop on each speed.
6 PM
Run 20:00 [2]
Tuesday Oct 26, 2010 #
Note
(rest day)
In prep for VO2 Max testing.
Met Jess Ennis. Cool
Met Jess Ennis. Cool
Monday Oct 25, 2010 #
Specific Drills 45:47 [1] 3.42 km (13:23 / km)
ahr:129 max:167 shoes: Nimbus 12's
Drills in botanical with the gang + Watson (older)
Run 42:40 [3] 9.01 km (4:44 / km)
ahr:142 max:169 shoes: Nimbus 12's
Up Porter Brook with Rocke and Nails to the end of Bingham then came back via Ranmoor. Saw a badger. A hairy scared badger.