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Training Log Archive: Ralph

In the 7 days ending Mar 9, 2011:

activity	#	time	miles		km		+m
O - Race	4	3:47:52	28.8	(7:55)	46.35	(4:55)	1313	96 /	113c	84%
Warm up /down	4	1:22:14	6.91		11.12		145
O - Training	3	1:17:29	7.74	(10:00)	12.46	(6:13)	276	40 /	45c	88%
TASS S&C	1	25:00
O - Sprint Race	1	16:50	2.57	(6:34)	4.13	(4:05)	77	13 /	14c	92%
Run	1	9:53	1.17	(8:28)	1.88	(5:15)	36
Total	10	7:19:18	47.19		75.94		1847	149 /	172c	86%

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Wednesday Mar 9, 2011 #

10 AM

Run 9:53 [3] 1.88 km (5:15 / km) +36m 4:48 / km

Taking a rest day but we drove out to a nice little town and I just couldn't face sitting in the car whilst everybody else ran. Calf tight still - maybe shoe choice over the last few days meaning it has to do more stability work than normal. Will switch to my heavier and firmer shoe and see if it makes a difference.

5 PM

TASS S&C 25:00 [2]

Core training with Spud and Oleg

Tuesday Mar 8, 2011 #

10 AM

O - Race 1:18:23 [5] 17.58 km (4:28 / km) +296m 4:07 / km
spiked:27/30c

Long Race (POM DAY 4)
KNACKERED. Calf hurts

Warm up /down 8:33 [2] 1.28 km (6:41 / km) +16m 6:17 / km

Warm up /down 7:00 [3] 1.2 km (5:50 / km) +9m 5:38 / km

Monday Mar 7, 2011 #

1 PM

O - Race race 39:02 [5] *** 6.1 km (6:24 / km) +220m 5:25 / km
spiked:19/26c

Going well until control 17 (lost a little on 1 and on 9) confidence and detail / execution AP control. Then crashed after it, lost all flow and dropped around 5 minutes on 3 controls.

Warm up /down 20:00 [2]

8 PM

O - Sprint Race race 16:50 [5] 4.13 km (4:05 / km) +77m 3:44 / km
ahr:181 max:191 spiked:13/14c

Night Sprint
Missed 1 as I could not see it in the dark. Think I got all but 1 route choice correct. Maybe I got a 45/55 wrong as well.

Sunday Mar 6, 2011 #

10 AM

Warm up /down 15:25 [2] 2.48 km (6:13 / km) +71m 5:27 / km

Warm down

O - Race race 39:04 [5] 8.07 km (4:50 / km) +138m 4:28 / km
spiked:24/27c

POM Day 2 - Middle Distance
Still running hard, made 1 big mistake (4 min). Didn't get to where I should have been. Small mistakes not taking enough time to check exactly my route.

Warm up /down 13:55 [2] 2.97 km (4:41 / km) +19m 4:32 / km

Jog down to the start (wu)

3 PM

O - Training 19:01 [3] 3.47 km (5:29 / km) +48m 5:08 / km
ahr:147 max:173 spiked:14/15c

Model event - Training, 1 leg slow : 1 leg fast
Plan ahead on the slow leg

Saturday Mar 5, 2011 #

Event: Portugal O' Meeting 2011

1 PM

Warm up /down 17:21 [2] 3.19 km (5:26 / km) +30m 5:12 / km

O - Race 1:11:23 [5] *** 14.6 km (4:53 / km) +660m 3:59 / km
spiked:26/30c

POM Day 1. Long
Went hard from the start. Good race, lost time in the circle 3 times and then was hesitant on 1 control (probably running too fast). Time lost in circle because of not knowing exactly where I was went I went into the detail. - Stuff I should have learnt from my JWOC training last year.

Friday Mar 4, 2011 #

1 PM

O - Training 38:15 [3] 5.71 km (6:42 / km) +171m 5:50 / km
ahr:150 max:171 spiked:14/15c

Model training. Still not feeling 100% so took it slowly and just cruised round control picking and trying to learn about the map.

3 PM

O - Training 20:13 [3] 3.28 km (6:10 / km) +58m 5:40 / km
ahr:150 max:181 spiked:12/15c

Training on model map. Faster paced than the morning and consequently a bit more scrappy. No big mistakes though so good confidence.

Thursday Mar 3, 2011 #

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