Training Archive: RalphIn the 7 days ending 2008-08-30:
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| S | M | T | W | H | F | S | |||||||
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. | ||