Training Log Archive: rachaelIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Event: British Champs
Orienteering race (UK Cup) 48:46 [5] 8.0 km (6:06 / km) +170m 5:31 / km
Hampton Ridge and Islands Thorns. easy course but quite enjoyable running round in the open in the sunshine. Pleased that i had more fight in me that last weekend and felt pretty good racing. 3rd. could see abi for a bit and had almost caught her by 9 but she missed and I didn't see anyone else for the whole course. Ran pretty clean all the way round but technique could do with a bit of speeding up. sarah's on fire at the moment and was 3.44 faster than me, impressive.
not as tired at the end as i'd expected to be, although maybe that was because it was a downhill finish?
RPE: 6
1. nailed myself headfirst into the heather/marsh. painful
2. slightly too high en route
3. slightly too right
4. wrong side of the gorse
5. slow!
7 &8 shame you could see each control from the previous one!
11. could have been a bit straighter
12. deep heather on top = not good
15. weaving through wierdly mapped gorse
not as tired at the end as i'd expected to be, although maybe that was because it was a downhill finish?
RPE: 6
1. nailed myself headfirst into the heather/marsh. painful
2. slightly too high en route
3. slightly too right
4. wrong side of the gorse
5. slow!
7 &8 shame you could see each control from the previous one!
11. could have been a bit straighter
12. deep heather on top = not good
15. weaving through wierdly mapped gorse
Running warm up/down 15:00 [2]
Running 15:00 [2]
morning job with alex. saw lots of wild horses :)
RPE: 2
RPE: 2
Friday Feb 27, 2009 #
Note
(rest day)
perfect day relaxing in london, lunch with emma then over to our very nice hotel in the new forest :)
Thursday Feb 26, 2009 #
Running (E1) 40:00 [2]
shoes: New Balance 1060
lunchtime run down rivelin with alex before heading down to london. feeling tired pretty much all over so definately no track!
RPE: 3
RPE: 3
Wednesday Feb 25, 2009 #
Strength & Conditioning (LME3) 40:00 [3]
3 x 8 x 10 x 35kg semi squat jumps. hard work with only 30s rest! don't think i was going as low as usual so maybe i should reduce the weight for the next set. 8 mins btwn sets inc 2 x 10 x jackknife pressups, core work, 2 x 2 x 10kg single arm row, wobbling. more core work and woodchop thing for right oblique after.
RPE: 5
RPE: 5
Cycling warm up/down 12:00 [1]
Running (E1) 40:00 [2]
shoes: New Balance 1060
got the food a bit wrong today and started getting quite light headed part way round. got home and ate lots :)
RPE: 3
RPE: 3
Tuesday Feb 24, 2009 #
Running (E1) 24:30 [2]
shoes: New Balance 1060
a short one today as feeling tired
RPE: 3
RPE: 3
Note
missed track to recover myself and ate pancakes instead
Monday Feb 23, 2009 #
Running (L2) 38:30 [3]
round the 5k loop then tesco and the wiggle back. recognised oli from about 100m away as he crossed the street and got into his car :)
RPE: 5
RPE: 5
Circuits 40:00 [3]
shoes: Asics 2130 GT
45-15 doubles
RPE: 5
RPE: 5
Running warm up/down 10:00 [1]
Running (E1) 30:00 [2]
post circuits run with zanthe
RPE: 3
RPE: 3
Sunday Feb 22, 2009 #
Orienteering 1:10:00 [4]
nice to run in some open forest and good to get the technique going. a bit too tired to race really and despite feeling like i tried hard at the beginning i didn't have the fight for it. wussed around all the holly bushes etc. oing well but made a few small hesitations and one miss when i got tired.
RPE: 7
RPE: 7
Running warm up/down 20:00 [1]
Strength & Conditioning (LME2) 25:00 [3]
3 x 6 x 8 x scissor lunge jumps. first series 20kg to get technique right, 2nd and 3rd series 25kg. Got back late from burnham beeches so got tim to drop me at the gym and did the session in my least muddy bits of kit i had left. had to cut the rest down in order to fit the session in before closing. First rest 8 mins with core, jackknifes+pressups, second rest only 5 mins. legs felt better than i expected but then almost fell asleep in the bath when i got home.
RPE: 4
RPE: 4
Saturday Feb 21, 2009 #
Running warm up/down 35:00 [2]
Strength & Conditioning 5:00 [3]
Figure 4s (20) and circles/taps on sarahs wobble board. couldn't do more than 2 mins on each leg - need practice!
Running race (National XC) 36:56 [5] 8.0 km (4:37 / km) +240m 4:01 / km
lots of mud and lots of hills, hard work and could feel the training in my legs, enjoyed it once i'd finished! managed not to go off too fast for a change. was about 20s behind kathy and helen B after lap 1 (3km) and held my pace for the next lap. 150th out of 545 finishers, just on the first column in the results. Pleased to pass people and to hold off someone in a manic sprint finish. still need to be faster...
sarah was an impressive 37th and the hallamshire girls all ran really well, hatti won (29.34)and the first team got bronze, woo!
RPE: 9
sarah was an impressive 37th and the hallamshire girls all ran really well, hatti won (29.34)and the first team got bronze, woo!
RPE: 9
Friday Feb 20, 2009 #
Note
(rest day)
Strength & Conditioning (Figure 4s) 1:00 [3]
21
Thursday Feb 19, 2009 #
Running (E1) 29:00 [2]
shoes: New Balance 1060
bole hill + walkley extension. must have been running faster than tuesday.
RPE: 3
RPE: 3
Running (hallamshire) 57:00
shortened session due to national on saturday. tesco - club house - pentagon then 2 reps 2.36, 2.37 with 2 mins between then 4 strides with slow jog back. pentagon - tesco warm down.
RPE: 5
RPE: 5
Strength & Conditioning 1:00 [1]
managed 20 Figure 4s on the left glut
Wednesday Feb 18, 2009 #
Strength & Conditioning (LME1) 35:00 [3]
3 x 6 x 8 x 35kg semi squat jumps. only 30s between sets now which is hard work!
10 mins rest between series 1 and 2 but only 8 in the second rest as the gym was rammed and i was feeling guilty + kim was coming. jack-knife + pressups on ball, back extensions, 2 x 2 x 10 x 10kg DB single arm row + wobbling in the gaps.
then time with kim helping to work out my weaknesses. Got lots of fun new exercises to do - i have a weak left glut and right oblique. probably why my hamstring test are different?
RPE: 5
10 mins rest between series 1 and 2 but only 8 in the second rest as the gym was rammed and i was feeling guilty + kim was coming. jack-knife + pressups on ball, back extensions, 2 x 2 x 10 x 10kg DB single arm row + wobbling in the gaps.
then time with kim helping to work out my weaknesses. Got lots of fun new exercises to do - i have a weak left glut and right oblique. probably why my hamstring test are different?
RPE: 5
Cycling warm up/down 5:00 [1]
Pilates 30:00 [1]
RPE: 1
Running (E1) 41:30 [2]
shoes: New Balance 1060
came home and slept for an hour again then easy run round walkley bank and crookes.
RPE: 3
RPE: 3
Tuesday Feb 17, 2009 #
Running (E1) 26:30 [2]
slept:9.0 shoes: New Balance 1060
round bole hill. very easy as feeling tired and don't want to get ill!
RPE: 2
RPE: 2
Running (reps) 1:00:00
shoes: Asics 2130 GT
so tired that i went home early and fell asleep. woke up and saw my phone said 17:37. decided it must be on swedish time still but the bug said the same time...oops, was supposed to pick up fluceluce and charli at 17:35. sorry girls!
shorter warm up than normal then:
8 x 400m with 5 mins recovery between reps with fluceluce. Thought this session didn't sound too bad but turned out to be a killer. All wobbly by the end and legs tingling on the las 2 reps! hard hard work on the legs, i guess because its alot anaerobic..
times were pretty good though 77 77 77 77 79 78 80 80
RPE: 8
shorter warm up than normal then:
8 x 400m with 5 mins recovery between reps with fluceluce. Thought this session didn't sound too bad but turned out to be a killer. All wobbly by the end and legs tingling on the las 2 reps! hard hard work on the legs, i guess because its alot anaerobic..
times were pretty good though 77 77 77 77 79 78 80 80
RPE: 8
Monday Feb 16, 2009 #
Note
no morning run today as need the lie in to recover from the training and the trauma of buying car insurance when i got home!
Circuits 40:00 [3]
shoes: Asics 2130 GT
45-15s and lots of tough doubles. good session and no JLo just for magic :)
RPE: 5
RPE: 5
Running warm up/down 8:00 [1]
shoes: Asics 2130 GT
Running (L1) 34:00 [2]
shoes: Asics 2130 GT
after circuits. pretty tired and getting a bit dizzy by the end so happy to see alex running towards me :) toe in absolute agony, need to try get it sorted out fast. don't think it likes o shoes...
RPE: 3
RPE: 3
Sunday Feb 15, 2009 #
Orienteering (L1) 57:00 [3]
Ridiculous day of eating at strange times (breakfast 7, lunch 11) and travelling but watched a good movie (Its all gone pete tong) with gg at the airport.
This was supposed to be a realy simulation again but we started earlier as Signe had to get an early train and we got the same one. Not tio relevant but good training. Ran well and making good plans. Went 9-14-15-home as not time to do the whole thing. Enough though after the last couple of days!
RPE: 4
This was supposed to be a realy simulation again but we started earlier as Signe had to get an early train and we got the same one. Not tio relevant but good training. Ran well and making good plans. Went 9-14-15-home as not time to do the whole thing. Enough though after the last couple of days!
RPE: 4
Saturday Feb 14, 2009 #
Orienteering (am L1) 1:11:00 [3]
Ran ran part 1 from yesterday afternoon but taking different routes (ones i thought would be good). Interesting to see the times comparison.
Then the third loop at a steady pace. Missed 14 (boulder in boulders in a marsh) and got confused on the way to 16 and never actually found the path but otherwise good.
hamstrings tired from lots of running and snow. a positively warm +0.5oC.
RPE:3
Then the third loop at a steady pace. Missed 14 (boulder in boulders in a marsh) and got confused on the way to 16 and never actually found the path but otherwise good.
hamstrings tired from lots of running and snow. a positively warm +0.5oC.
RPE:3
Orienteering (Relay simulation) 1:04:00 [3]
Frustratingly I seem to have lost my map from this. I have also lost my pink pen and i suspect that both of them are in the pocket of seat 6c on an SAS plane. bugger.
Good training session though. Gaffled courses with Laura and Emma T setting off first then me, emma D and alex followed by Signe and Annika. Sat in behind Alex on the way to 1 which turned out not to be gaffled and ran the first third well, good orienteering and not being distracted by others. Started to feel like i'd rememberd how to orienteer properly. Fanous last words. Totally messed up 6. Basically my bearing wasn't good enough and i got distracted by the terrible map (mainly white with a yellow gap with power lines in on map, in reality all felled, including the power lines it seemed). crossed a bit stream like i was supposed to but it turned out it was only a small stream on the map. Found Alex who was looking for 5 then worked out where we were and went off to 6. Ran the rest of that bit with Alex and Emma, who both gave up at the 5km mark so was on my own for the last 2.5km. Very tired by the end but glad i perseveerd.
RPE: 6
Good training session though. Gaffled courses with Laura and Emma T setting off first then me, emma D and alex followed by Signe and Annika. Sat in behind Alex on the way to 1 which turned out not to be gaffled and ran the first third well, good orienteering and not being distracted by others. Started to feel like i'd rememberd how to orienteer properly. Fanous last words. Totally messed up 6. Basically my bearing wasn't good enough and i got distracted by the terrible map (mainly white with a yellow gap with power lines in on map, in reality all felled, including the power lines it seemed). crossed a bit stream like i was supposed to but it turned out it was only a small stream on the map. Found Alex who was looking for 5 then worked out where we were and went off to 6. Ran the rest of that bit with Alex and Emma, who both gave up at the 5km mark so was on my own for the last 2.5km. Very tired by the end but glad i perseveerd.
RPE: 6
Running warm up/down 15:00 [1]
afternoon
Running warm up/down 4:00 [1]
morning
Friday Feb 13, 2009 #
Orienteering (pm L2) 1:01:00 [3]
Part 1: Pre-decided route choice exercise with Annika and Signe (pre-decided in that we knew whether we were running the left, middle or right most option but still had to decide micro route choice en route). Very tiomila relevant but disapopintingly the map was pretty poor. Some good long legs. In general straight with minor variations was great.
Part 2: Trains with 30s interval. Caught a bit on Signe to 9 but lost it again to 10. She pulled away a bit and almost caught annika but then messed up at the end and we finished together.
A few cm snow on the ground but a whole 3 degrees warmer than the morning at -5.5oC
RPE: 5
Part 2: Trains with 30s interval. Caught a bit on Signe to 9 but lost it again to 10. She pulled away a bit and almost caught annika but then messed up at the end and we finished together.
A few cm snow on the ground but a whole 3 degrees warmer than the morning at -5.5oC
RPE: 5
Orienteering (am L2) 45:00 [3]
middle ish distance course on Vättefejden. Very Hungary relevant and not very tiomila relevant. Started off quite hard but got in a boo when i got stuck in a load of felled trees with branches and leaves poking out everywhere. consequently messed up the next control but clean afterwards. good fun and mostly happy with my oing just a bit stop-starty still and need to get back in the habbit of making a good plan for every leg. -8.5oC so blooming freezing but less snow that there was in eccy woods earlier in the week... :)
RPE: 4
RPE: 4
Running warm up/down 25:00 [1]
Running warm up/down 16:00 [1]
afternoons
Note
Lidingö tiomila training camp
Thursday Feb 12, 2009 #
Note
(rest day)
Its supposed to be an easier week and i know the weekend won't be easy so day off. lots of travelling
Wednesday Feb 11, 2009 #
Running (testing) 1:30:00 [3]
testing.
Bodpod, jump tests, cybex tests, lactate test, VO2 max test.
Bodpod, jump tests, cybex tests, lactate test, VO2 max test.
Tuesday Feb 10, 2009 #
Note
(rest day)
first one in a while!
Monday Feb 9, 2009 #
Running 32:49
shoes: Asics trabuco
morning run round walkley bank/bole hill + 6 x 20s strides (40s rest) on the top field.
RPE: 3
RPE: 3
Sunday Feb 8, 2009 #
Orienteering 35:00 [2]
O training in Eccy woods. started off with a compass (no map) exercise doing really long legs. first one was a bit off but the rest were good. then did some of danger's windows course. tricky in the snow but good fun :)
RPE: 2
RPE: 2
Saturday Feb 7, 2009 #
Running (L1) 1:35:00 [3]
ran from cutthroat bridge up onto derwent edge. I was loving the snow and the amazing views. Alex wasn't as keen "its about as much fun as running in a bath of wet clothes" bah humbug. mostly shallow snow but a few bits where i disappeared thigh deep. along to the salt cellar, down to the lower path (virgin snow!) and down to the resevoir. back round just above ladybower inn. lots of playing in the snow plus a good snow angel at the bottom of the track :)
RPE: 3
Went to see ian after whilst alex collected blood from his patients. He's improving fast, was smiling and has much better movement than before. It;s going to be a long slow process.
RPE: 3
Went to see ian after whilst alex collected blood from his patients. He's improving fast, was smiling and has much better movement than before. It;s going to be a long slow process.
Friday Feb 6, 2009 #
Strength & Conditioning (LME5) 51:00 [3]
shoes: Asics 2130 GT
Hard work!
Did 3 series of 10 x 10 x 35kg semi squat jumps with 60s between sets and 9 mins between series. Core work inc plank, jackknife-pressup combo and captains chair in first break and 2 x 2 x 10 x 10kg DB single arm row in second break.
The last series was really hard work and had to concentrate hard on keeping the technique right, going low enough and jumping high enough.
managed to keep the squat rack for the entire session!! :)
RPE: 6
Did 3 series of 10 x 10 x 35kg semi squat jumps with 60s between sets and 9 mins between series. Core work inc plank, jackknife-pressup combo and captains chair in first break and 2 x 2 x 10 x 10kg DB single arm row in second break.
The last series was really hard work and had to concentrate hard on keeping the technique right, going low enough and jumping high enough.
managed to keep the squat rack for the entire session!! :)
RPE: 6
Cycling warm up/down 11:00 [1]
Thursday Feb 5, 2009 #
Running (E1) 46:47 [2]
snow snow snow! Ran to the northern (almost, with alex) along the roads then cam back up over the top of the hill through the woods on my own. lovely :) quite difficult to see as my eyelashes got snowed up! got to run through lots of virgin snow on the top. on the way down the hill i went faster than the blue light ambulance
a taxi driver wound down his window and joked to us that we were very brave running. Given the conditions i think it was him being brave...
feet getting a bit fed up of running in dobbs and toe pretty sore. cold bum and boobs by the time i got home!
RPE: 3
a taxi driver wound down his window and joked to us that we were very brave running. Given the conditions i think it was him being brave...
feet getting a bit fed up of running in dobbs and toe pretty sore. cold bum and boobs by the time i got home!
RPE: 3
Running (L2) 51:00 [3]
don't think i ate enough this afternoon as struggled a bit this evening. pushed hard but couldn't get the heart rate that high. ran with alex down to eccy road and back up riverdale rd.
RPE: 5
RPE: 5
Wednesday Feb 4, 2009 #
Running (E1) 30:46 [2]
rivelin-malin bridge loop with alex before work. snow has gone all solid now but still fine to run on in dobbs.
RPE: 3
RPE: 3
Climbing 30:00 [1]
rescued my car from where alex abandonned it then 70 mins climbing with the girls. jen, kel and hils showed me round the new spotty routes and managed all but 3 of the ones we tried :) arms got tired and became a bit incapable by the end!
RPE: 2
RPE: 2
Note
thought i was supposed to do 30 this morning but turned out it should have been 40. oops.
pilates cancelled due to weather!
pilates cancelled due to weather!
Tuesday Feb 3, 2009 #
Running (E1) 58:55 [2]
morning run in the snow to the northern general with alex and back on my own. really beautiful on top of the ski slope and down through the woods. laughed a bit at people sliding around as we cruised by in our dobbs. bit longer than i'd anticipated but 1. there's a big hill in the way 2. the snow was calf deep in places and 3. it was nice :)
RPE:4
RPE:4
Note
is anyone going to the track later? i plan to get the tram over but don't want to be the only person there!
Running 48:00
took the tram to woodbourn road and was early for once. the lights were off so i asked the bloke inside if he could turn them on but turns out the light switch is at don valley. obviously. a few people turned up but then they all left again... so i had a fun training session on my own in about half an inch of crispy snow :)
did 4 laps warm up and 6 strides then 4 x 800 off 6 mins and 4 laps warm down. times super slow but worked hard. 3.31, 3.27, 3.25, 3.22 I wonder if i got faster due to the small amount of snow i melted each time I went round the track. there's something very peaceful about snowlit racing on your own. happy :-D
RPE: 7
did 4 laps warm up and 6 strides then 4 x 800 off 6 mins and 4 laps warm down. times super slow but worked hard. 3.31, 3.27, 3.25, 3.22 I wonder if i got faster due to the small amount of snow i melted each time I went round the track. there's something very peaceful about snowlit racing on your own. happy :-D
RPE: 7
Monday Feb 2, 2009 #
Running (E1) 46:00 [1]
shoes: Asics trabuco
wooo snow! and not the usual slushy sheffield snow either, proper crunchy snow :) very pretty down in rivelin this morning
RPE: 3
RPE: 3
Strength & Conditioning 15:00 [3]
rescued alex's car, took it home and walked over to the gym only to find that the fuckers had shut it. not happy. the bloke didn't seem too pleased when i told him it wasn't snowing inside. So i walked down to tesco, did the shopping, walked back up the hill, filled all my water bottles up, put them in a rucsack and did my LME session at home. reduced rest as only 7.5kg
2 x 10 x 8 x 7.5kg scissor lunge jumps with 20s rest and 5 mins between the 2 sets inc 1:30 plank.
RPE: 4
2 x 10 x 8 x 7.5kg scissor lunge jumps with 20s rest and 5 mins between the 2 sets inc 1:30 plank.
RPE: 4
Pilates 20:00 [1]
Pilates intermediate mat workout with ana cabana. some new excerises and pretty tough.
RPE: 2
RPE: 2
Sunday Feb 1, 2009 #
Running long 1:31:00 [3]
Bisham Bash. fun run in teams of 3. ran with jd and matt h to start with then did a few on my own and the last 3 with the boys again. tired by the end and couldn't go fast enough for them!
RPE: 5
RPE: 5