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Training Log Archive: Ralph

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Run	21	19:39:55	135.55	(8:42)	218.14	(5:25)	3617
O - Training	4	3:26:52	22.15		35.64		1082
Specific Drills	4	3:06:43	5.64	(33:08)	9.07	(20:35)
Warm up /down	7	2:05:07	5.14		8.28
O - Sprint Training	2	57:32	3.37		5.42		179
Cross Country	1	40:21	7.2	(5:36)	11.59	(3:29)	218
Total	28	29:56:30	179.04		288.14		5097

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Tuesday Jan 31, 2012 #

4 PM

Run 22:45 [3] 4.3 km (5:17 / km)
shoes: Nimbus 12's

A saunter through Walkley then some exploring of Bole Hill

Run 19:44 [4] 3.73 km (5:17 / km)
shoes: Nimbus 12's

4 x laps of the playground (~450m) in 75. Rest ~1.45/38-210 [football pitch]
4 x 30s strides. Jog recovery

Warm up /down 3:30 [2] 0.3 km (11:40 / km)
shoes: Nimbus 12's

Monday Jan 30, 2012 #

6 PM

Run 16:10 [3] 2.94 km (5:30 / km)
shoes: Cumulus 12's

COLD

Specific Drills 49:00 [1] 2.12 km (23:07 / km)
shoes: Cumulus 12's

Brilliant stories from all present.

Sunday Jan 29, 2012 #

11 AM

O - Sprint Training 37:32 [3] 5.42 km (6:55 / km) +179m 5:56 / km
shoes: Icebugs

Felt tough. However, if I ever need a pushchair I now know where to go.

Saturday Jan 28, 2012 #

Event: BUOT - End of Winter Weekend

11 AM

Run 1:48:50 [3] 12.61 km (8:38 / km) +460m 7:18 / km

Kinder EPIC run.
Best run of the season so far. Plenty of snow on top, some cracking views as well (except when Beech was feeling a bit warm).

2 PM

O - Sprint Training 20:00 [3]

Micro O in Endcliffe Park.

Friday Jan 27, 2012 #

5 PM

Run 1:09:07 [3] 12.57 km (5:30 / km) +450m 4:40 / km
shoes: Cumulus 12's

Standard Rivelin Run

Thursday Jan 26, 2012 #

3 PM

Run 33:47 [3] 6.12 km (5:31 / km)
shoes: Cumulus 12's

To meet up with Kris - around for enough warm up then home from Ponderosa

Run 21:30 [5] 4.15 km (5:11 / km)
shoes: Brooks Mach 9

10 x 20 seconds flat, 10 x 20 seconds uphill.

Wednesday Jan 25, 2012 #

5 PM

Run 1:20:53 [3] 15.25 km (5:18 / km) +447m 4:38 / km
shoes: Nimbus 12's

Rivelin crazy wednesday

Tuesday Jan 24, 2012 #

Note
(rest day)

Essay on Heathrow Airport needed finishing

Monday Jan 23, 2012 #

6 PM

Run 42:37 [3] 7.65 km (5:34 / km)
shoes: Cumulus 12's

Up to the centre of excellence around and about and down to drills + home

Specific Drills 44:28 [1] 2.11 km (21:04 / km)
shoes: Cumulus 12's

Usual.

Saturday Jan 21, 2012 #

3 PM

Run 48:09 [3] 9.98 km (4:49 / km) +303m 4:11 / km
shoes: Cumulus 12's

> Up to Ponderosa and then along the tram tracks to Malin Bridge. Explored the bottom parts of Rivelin. Hunting for new routes for Fridays. Went up an altered version of off-road heroes, slightly up the route we came down on Wednesday, which looked mental in the light.

Friday Jan 20, 2012 #

5 PM

Run 1:45:11 [3] 18.16 km (5:48 / km) +558m 5:01 / km
shoes: Nimbus 12's

Rivelin - Epic CM

C • cm? 2

Thursday Jan 19, 2012 #

3 PM

Run 29:36 [3] 6.0 km (4:56 / km)
shoes: Cumulus 12's

> Up into Walkley then down to the Rivelin Park where I started the intervals, home from Crosspool

Run tempo 35:00 [4] 8.69 km (4:02 / km)
shoes: Cumulus 12's

20 min Threshold up Rivelin, round the bus stop then half way up Coppice, 5 min easy, then 15 min Threshold along top path, across the golf course, then back to Crosspool on the road. Fair bit of climb

Warm up /down 9:26 [2] 1.18 km (8:00 / km)
shoes: Cumulus 12's

Wednesday Jan 18, 2012 #

5 PM

Run 1:16:58 [3] 13.51 km (5:42 / km) +489m 4:49 / km
shoes: Nimbus 12's

Friday CM on a Wednesday. Pushed the pace a little, especially on the climb up to the top path.

Tuesday Jan 17, 2012 #

6 PM

Run 45:56 [3] 8.01 km (5:44 / km)
shoes: Cumulus 12's

Down to Endcliffe Park via Goodwin, home via the top of Crooks with Eddie.

Run 30:00 [4] 7.65 km (3:55 / km)
shoes: Cumulus 12's

A confusing interval session. 1 x 5 min (2 off) , 4 x 2 on, 30 float, 30 sprint (1 off), 4 x 1 (1 off). Park is frozen so no spikes needed at the moment

Warm up /down warm up/down 7:11 [2] 0.8 km (8:59 / km)
shoes: Cumulus 12's

Monday Jan 16, 2012 #

6 PM

Run 18:13 [3] 3.16 km (5:46 / km)
shoes: Nimbus 12's

To and from Weston Park, longer on the way back.

Specific Drills 49:52 [1] 2.3 km (21:41 / km)
shoes: Nimbus 12's

With the gang, legs sore from the weekend. Especially L Hip Flexor.

Sunday Jan 15, 2012 #

10 AM

O - Training 1:31:13 [3] 16.18 km (5:38 / km) +575m 4:47 / km
shoes: Icebugs

Long race, fluffed a control and then got a bit put off my routines for the next couple.

Warm up /down 10:00 [2]

Saturday Jan 14, 2012 #

10 AM

O - Training 1:04:54 [4] 11.37 km (5:42 / km) +274m 5:06 / km
shoes: Icebugs

2 Middle distance, on old map with no paths. No brilliant but decent speed on the second part

Warm up /down 25:00 [2]

3 PM

O - Training 40:45 [4] 8.09 km (5:02 / km) +234m 4:24 / km
shoes: Icebugs

2 x "2"km relay training. Second one got "quite" competitive.

Warm up /down 30:00 [2]

Friday Jan 13, 2012 #

O - Training 10:00 [3]

Little loosener on simp map at NIGHT

Wednesday Jan 11, 2012 #

1 PM

Run 59:55 [3] 6.52 km (9:11 / km) +310m 7:26 / km

Shadowed mum around the Green course at the Army Event

Tuesday Jan 10, 2012 #

Note

Not coldy but getting a bit that way - rested and worked

Monday Jan 9, 2012 #

3 PM

Run 22:09 [3] 4.47 km (4:57 / km)
shoes: Nimbus 12's

Out and back, shorter - legs not feeling great

Specific Drills 43:23 [1] 2.54 km (17:05 / km)
shoes: Nimbus 12's

Usual

Sunday Jan 8, 2012 #

2 PM

Run 57:48 [3] 11.66 km (4:57 / km) +167m 4:38 / km

Saturday Jan 7, 2012 #

1 PM

Cross Country race 40:21 [5] 11.59 km (3:29 / km) +218m 3:11 / km

Surrey XC Champs - Senior Men - 9th
Didn't start especially brilliantly (lack of practice/ poor wu), and ended up settling in quite a long way down the field after 1.5km with a front group already getting away. Worked my way through gradually, taking the opportunity on the descents to pull out time on people around me. Pleased with the position and time. Probably I could have run a bit quicker but no matter.
2. Luke Caldwell - 38.59
3. James Kelly - 39.09
8. Alex Robinson - 40.12

Warm up /down 40:00 [2] 6.0 km (6:40 / km)

Friday Jan 6, 2012 #

3 PM

Run 42:40 [3] 7.84 km (5:27 / km) +129m 5:02 / km
shoes: Nimbus 12's

Went down to see Julz. Easy jog around Frith Hill.

Thursday Jan 5, 2012 #

3 PM

Run 32:01 [3] 7.08 km (4:31 / km)
shoes: Nimbus 12's

Pre/post

Run 20:00 [4] 5.07 km (3:57 / km)
shoes: Nimbus 12's

1 on 1 float. Hilly + Windy (3.20+-)

Wednesday Jan 4, 2012 #

3 PM

Run 27:48 [3] 5.92 km (4:42 / km)
shoes: Nimbus 12's

Pre/post. Windy

Run 18:14 [4] 4.64 km (3:56 / km)
shoes: Nimbus 12's

3 on 2 float. (3.30+)

Tuesday Jan 3, 2012 #

3 PM

Run 1:00:31 [3] 12.96 km (4:40 / km) +189m 4:21 / km
shoes: Nimbus 12's

Didn't fancy intervals today, many viable excuses, so went for a steady run - was not always able to run where I wanted due to stag rutting. Where is Fenton when you need him?

Monday Jan 2, 2012 #

3 PM

Run 34:23 [3] 7.5 km (4:35 / km) +115m 4:15 / km
shoes: Nimbus 12's

Swelling has gone so went out just to loosen things out. Knee felt good

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