Training Log Archive: Ralph

In the 7 days ending Feb 20, 2011:

1:32

0:00

8 AM

Run 1:32:15 [3] 15.12 km (6:06 / km) +469m 5:17 / km
ahr:144 max:173 shoes: Nimbus 12's

"Group" long run. Got dropped by everybody and so Peter and I just went around on our own, got a bit lost but ended up fine. Good serious life chat.

Event: 2011 Saucony English National Cross Country Championships

1 PM

Cross Country race 30:06 [5] 7.97 km (3:47 / km) +108m 3:32 / km
shoes: Brooks Mach 9

20th. Bad race,
poor: WU, eating routine, aggression, taper?

5 PM

Run 29:58 [3] 6.15 km (4:52 / km) +128m 4:25 / km
ahr:141 max:164 shoes: Cumulus 12's

Easy jog..

6 PM

Run 46:41 [3] 8.37 km (5:35 / km) +157m 5:06 / km
ahr:132 max:161 shoes: Nimbus 12's

Easy jog with strides

3 PM

Run 9:14 [3] 2.07 km (4:28 / km) +28m 4:11 / km
ahr:110 max:172

TASS S&C 45:00 [2]

Core and ankles - squats to 1/2 squats

7 PM

O - Training 24:59 [3] 3.98 km (6:17 / km) +98m 5:36 / km

Spot of night o

Run 38:00 [3] 6.6 km (5:45 / km)
shoes: Nimbus 12's

Run 23:02 [4] 4.73 km (4:52 / km)

12 x 1min on 1off

5 PM

Run 28:28 [3] 5.83 km (4:53 / km) +79m 4:34 / km
ahr:138 max:151

Specific Drills 1:00:00 [1]