Training Log: Ralph

In the last 7 days:

activity

time

miles

climb

Run

2:33:00

Cycling

1:30:00

Circuits

30:00

Core Stability

20:00

Ergo

15:27

1.96

(7:53)

3.15

(4:54)

Total

5:08:27

1.96

3.15

2:53

0:00

Friday Sep 5
	Note
	(rest day)
	Done quite a lot of stretching today. Got tight hamstrings, calves and quads. Hams are the worst thought, more tight on the inside of the leg so have been adapting stretches to that.
Thursday Sep 4
	Circuits 30:00 [4]

	Short introductory circuit session. Mainly leg focused. Calves are quite stiff now. Good session
	Run intervals 25:00 [4]
	shoes: Asics
	Run out with JH. Nobody else showed up so we went to fairfield and I ran intervals. Felt sore after 2 sets so just jogged back. 1st session: Main 2.40 2nd session: Main 2.35
Wednesday Sep 3
	Run (XC) 45:00 [2]
	shoes: Asics
	Run around with the XC team. Slow session, i suppose a recovery jog maybe.
Tuesday Sep 2
	Cycling 1:30:00 [1]

	Cycled round measuring humidity, temperature, and wind speed. [Note Oxford comma]. It was geography coursework not some weird obsession.

	C • haha i bet you looked well ... 3
	Run warm up/down 45:00 [2]
	shoes: Asics
	30 minute warm up, including jogging to the Dysart for some intervals. Drills and jog. 15 minute warm down jog.
	Run intervals 14:00 [4]
	shoes: Asics
	2x7min. 2min recovery. Will work out distance tomorrow
	Run hills 12:00 [4]
	shoes: Asics
	Hill reps at ham gate 2x3reps. 1min rest between sets.
	Run intervals 10:00 [4]
	shoes: Asics
	2x5min. 1min rest
	Run intervals 2:00 [5]
	shoes: Asics
	4x30sec. 30sec recovery. Max effort.
Monday Sep 1
	Ergo 15:27 [3]3.15 km (4:54 / km)

	Darts - 13895
	Core Stability 20:00 [2]

London, United Kingdom Light Rain Shower 59°F (feels like 59F) Humidity: 88%, Winds: 10mph Useful Daylight: 5:47 AM - 8:08 PM more details Weather data provided by weather.com®

Sunday Sep 7	65 F Light Rain	70%
Monday Sep 8	66 F Mostly Cloudy	20%
Tuesday Sep 9	68 F Showers	60%
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