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Training Log Archive: Ralph

In the 7 days ending Feb 4, 2012:

activity # timemileskm+m
  Run6 3:13:06 24.12 38.81 521
  Specific Drills1 49:00 1.32(37:12) 2.12(23:07)
  Warm up /down2 43:30 0.19 0.3
  O - Sprint Training1 37:32 3.37(11:09) 5.42(6:55) 179
  Total7 5:23:08 28.99 46.65 700

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Saturday Feb 4, 2012 #

Event: BUCS XC 2012
 
12 PM

Run race 31:42 [5] 10.0 km (3:10 / km)
shoes: Brooks Mach 9

British Unis Cross Country Championships.
22nd place
http://www.athleticos.org/coverage/247912-2012-BUC...
Frozen, slightly rutted in places, pan flat, snowing.

So in previous xc races I have often started slowly and then moved through the field. Probably from orienteering where it makes sense to start steadier. So following discussion with the captain of Ranelagh I decided to make a real go of starting hard and then hanging in there.

At the first corner I was jointly leading the race, had a minor sphincter clench, and settled back down the field in around 20th. Towards the end of the 2nd lap a gap started to appear between the top 20 and the group that I was in (20-25ish), this was the group I finished "with" (we caught some people from the front group and some people came past near the end). I ended up in 22nd.

I am pleased with this run, I think I got pretty much all I could get out of myself. Maybe if I worked harder I could have hung onto the front 20 group and done better but that is easy to say with hindsight and I certainly didn't feel like keeping up with the pace at the time. I could maybe have done better if the course was hillier, muddier, and required some navigation between orange and white flags, but you deal with what the situation is and so I now have a 10km time to work off.

Warm up /down 40:00 [2]

30 min wu. Shorter warm down. Felt good before the start with some easy drills and strides.

Friday Feb 3, 2012 #

5 PM

Run 10:00 [3]

Off the coach, into rooms, change, little jog, past the Millennium Stadium.

Thursday Feb 2, 2012 #

4 PM

Run 27:00 [3] 5.6 km (4:49 / km) +167m 4:12 / km
shoes: Nimbus 12's

Easy jog along the tram tracks then up through Walkley with some exploring.

Wednesday Feb 1, 2012 #

5 PM

Run 1:05:45 [3] 12.24 km (5:22 / km) +354m 4:42 / km
shoes: Cumulus 12's

Jogge mit John Rocke, went to find Kris Jones and he wanted to run as well. Had a bad diet day. To the gym/clubnight, chill and help run it, then back home.

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.

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