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Training Archive: Ralph

In the 7 days ending 2008-08-30:

activity # timemileskm+m
  Run1 1:00:072 /2c100%
  Core Stability3 50:00
  Orienteering2 29:40 3.17(9:21) 5.1(5:49)30 /35c86%
  Total6 2:19:47 3.17 5.132 /37c86%
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SMTWHFS

Saturday Aug 30

Orienteering race (SE Sprint Champs) 12:50 [5] *** 2.2 km (5:50 / km)
spiked:11/14c shoes: Asics
Morning:
Was running well but hesitant into several control sites, not sure if I got the routes all right.

Will update later.
Orienteering race 16:50 [5] *** 2.9 km (5:48 / km)
spiked:19/21c shoes: Asics
Afternoon:
Much better race, lost 15s at control 1 by running up the stairs to nowhere. Was basically 100% clean from then on apart from a little route choice mistake (5s). Finished 1st and won overall, beating Nicky B by 14 seconds.

Will update.
C • Good work taking the win! I... 1

Friday Aug 29

Core Stability 20:00 [3]
Following GG's work out.
Focused on the planks.

Also trying to do some geeking on the sprint race I am going to tomorrow.
Spent time doing geo.
C • nice work Ralph, good to se... 1

Thursday Aug 28

Note
Travelling home, traffic was bad so got home late

Wednesday Aug 27

Run 1:00:07 [4] ***
spiked:2/2c shoes: Asics
Run around Birkdale dunes with old map. Spiked 2 controls. Ran along the ridges, taking in all the climb. Did a sprint around the block at the end.
C • where did you get a map of ... 3
Core Stability 15:00 [2]
Side planks, planks, crunches, sit ups, lateral leg raises, skulls and press ups.

Tuesday Aug 26

Core Stability 15:00 [2]
At the gran parents, spent most of the day travelling. Got some core stuff done. Also went to the golf driving range, might be a future tiger??

Monday Aug 25

Note
(sick) (rest day)
Resting from Italy trip.
Probably just tired and hungry.

Sunday Aug 24

Note
(rest day)
Travelling home from the Italy training camp. Really long day.

Ended up watching the closing ceremony. Boris Johnson is a complete idiot, he looked a mess and is an embaressment.


 

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