Training Log Archive: Ralph

In the 7 days ending Feb 27, 2011:

1:12

0:00

10 AM

O - Training 1:10:44 [4] 10.92 km (6:29 / km) +449m 5:22 / km

Long Distance. Orienteered nearly as badly as the map

Event: Twin Peaks

1 PM

O - Training 33:44 [4] 4.86 km (6:56 / km) +207m 5:43 / km

Middle Distance. Didn't run or navigate very well

4 PM

O - Training 38:34 [4] 5.99 km (6:26 / km) +208m 5:29 / km

Trains on Bishop's Wood - very nice area, except for the windblown part.

3 PM

Run 6:07 [3] 1.4 km (4:22 / km) +6m 4:17 / km
shoes: Cumulus 12's

Run 12:10 [3] 2.09 km (5:49 / km) +59m 5:06 / km

From

Specific Drills 48:50 [1] 3.38 km (14:27 / km) +325m 9:45 / km

Plyometric stuff with Kelly.

6 PM

Run 49:02 [3] 7.96 km (6:10 / km) +197m 5:29 / km
ahr:159 max:206 shoes: Nimbus 12's

Hungover run with "James" and "Yvette"

4 PM

Run 25:54 [3] 4.79 km (5:24 / km)
ahr:142 max:165

Warm up /down 8:28 [2] 0.62 km (13:39 / km)

Run 33:23 [4] 8.47 km (3:56 / km)
ahr:175 max:189

3k - 5x600m - 2k
Threshold and 5k

Note
(rest day)

Much needed
Control

5 PM

Run 8:29 [3] 1.86 km (4:34 / km) +44m 4:05 / km
ahr:157 max:169 shoes: Cumulus 12's

Had to push a bit to get to GGs on time

Specific Drills 50:00 [1]