Training Log Archive: RalphIn the 7 days ending Feb 5, 2012:
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Sunday Feb 5, 2012 #
4 PM
Run 53:32 [3] 9.26 km (5:47 / km) +351m 4:52 / km
shoes: Nimbus 12's
SNOWWWW. Off the coach, walk home, change, out to meet the boys, stables down Rivelin, up Heroes (to Bole Hill), home.
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.
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
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.