Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ralph

In the 7 days ending Feb 26, 2012:

activity	#	time	miles		km		+m
Run	4	2:39:59	19.71	(8:07)	31.72	(5:03)	267
TASS S&C	1	1:00:00
Warm up /down	3	52:33	4.53		7.29
Specific Drills	1	51:33	1.52	(34:00)	2.44	(21:08)
O - Night	1	43:08	3.72	(11:35)	5.99	(7:12)	206	13 /	22c	59%
Cross Country	1	40:43	7.06	(5:46)	11.37	(3:35)	208
Total	6	6:47:56	36.54		58.81		680	13 /	22c	59%

1:28

0:00

» now

Sunday Feb 26, 2012 #

3 PM

Run 58:23 [3] 11.79 km (4:57 / km) +124m 4:42 / km
shoes: Cumulus 12's

Easy loop in Oxford with Peter and James. Feeling not too bad.

Saturday Feb 25, 2012 #

Event: British Night Champs

Event: National XC Championships

3 PM

Cross Country race 40:43 [5] 11.37 km (3:35 / km) +208m 3:17 / km
shoes: Saucony XC

I think I might have set off too fast...

C • haha 2

Warm up /down 35:00 [2] 6.0 km (5:50 / km)

Friday Feb 24, 2012 #

Note
(rest day)

Busy day looking for spikes

Thursday Feb 23, 2012 #

3 PM

Run 40:11 [3] 7.75 km (5:11 / km)
shoes: Nimbus 12's

Jog with the Rocke. Went to the "wrong side of the tracks" and up Parkwood Springs. At the end of the run we saw 50 cent. I live in a weird area.

Warm up /down (Strides) 7:33 [2] 1.29 km (5:51 / km)
shoes: Nimbus 12's

6 x football pitch strides

Wednesday Feb 22, 2012 #

7 AM

Run 24:42 [3] 5.07 km (4:52 / km) +143m 4:16 / km
shoes: Cumulus 12's

Into the gym. Early

TASS S&C 1:00:00 [2]

The GYM! With Rachael and Amanda. Did one squat set less than on the programme because of nationals.
Paradise City, Sweet Child O Mine on repeat.

Tuesday Feb 21, 2012 #

7 PM

O - Night 43:08 [4] 5.99 km (7:12 / km) +206m 6:09 / km
spiked:13/22c shoes: Icebugs

Hugset at night. A lot of fun, worked out what I should be doing by about control 14 and was really pleased with how I ran from there to the finish. Scrappy in the beginning but some positive things

Warm up /down 10:00 [2]

To and from the start/finish with Rachael and Alex

Monday Feb 20, 2012 #

6 PM

Run 36:43 [3] 7.11 km (5:10 / km)
shoes: Cumulus 12's

Pre Drills Run with less company that usual, shorter so we could pop into circuits.

Specific Drills 51:33 [1] 2.44 km (21:08 / km)
shoes: Cumulus 12's

Brilliant drills session today

« Earlier | Later »