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Training Log Archive: rachael

In the 30 days ending Nov 30, 2007:

activity

time

miles

Running

16:05:41

27.73

44.62

650

Orienteering

5:36:57

Pilates

2:00:00

Strength & Conditioning

1:25:00

Circuits

1:21:00

X Training

45:00

Climbing

20:00

Cycling

20:00

Total

27:53:38

27.73

44.62

650

2:45

0:00

» now

Friday Nov 30, 2007 #

Running (easy) 28:54 [2] 5.02 km (5:45 / km)
shoes: New Balance 1060

Thursday Nov 29, 2007 #

Running warm up/down 38:00 [3]
shoes: New Balance 1060

Running hills 22:00 [5]
shoes: New Balance 1060

middlewood hospital reps. 4 timed on first hill (40, 45, 50, 55) then one middle hill (1.32) then 4 distance on 3rd hill (1.01, 1.06, 1.13, 1.16)

hadn't planned to do the whole session but felt better than i thought i would so did...

Wednesday Nov 28, 2007 #

Note
(rest day)

feeling really worn down and bit of a sore throat so no training and an early night to try kick it.

Tuesday Nov 27, 2007 #

Note
(rest day)

all day meeting in brussels

Monday Nov 26, 2007 #

X Training intervals 20:00 [3]

2 x (4, 1) on the stepper then the same on the bike

Strength & Conditioning 25:00 [3]

lots of core stuff

Running 10:00 [3]

running home

Sunday Nov 25, 2007 #

Running race (South Yorks XC) 29:49 [5] 6.0 km (4:58 / km) +100m 4:35 / km

pretty good course with lots of ups and downs. legs feeling it from yesterday so not the best run but pretty pleased. no idea where i came but just behind jenn.

Running warm up/down 30:00 [3]

Saturday Nov 24, 2007 #

Orienteering long 2:00:00 [3]

EDS long-o. probably the worst weather on burbage ever in history. V windy and v rainy and by the end i was freezing. took about an hour to warm up in the pub. good fun for the first hour and a half though!

C • Thanks 5

Strength & Conditioning 45:00 [3]

lots of hopping and jumping type stuff. fun to do something different :) legs getting v tired though!

Friday Nov 23, 2007 #

Note
(rest day)

C • coming climbing though? 3

Thursday Nov 22, 2007 #

Running intervals 24:00 [5]

hillsbrough park 4xloop 3.02 (2.35) 3.03 (2.37) 3.04 (2.38) 3.05 legs feeling really tired and heavy. not surprising as its my biggest week for a long time.

Running warm up/down 42:00 [3]

Wednesday Nov 21, 2007 #

Pilates 40:00 [2]

Orienteering (control hanging) 50:00 [2]

more control hanging and they're still not all done! burbage mines this time. the boys course is going to be missing one because a) i took the wrong map and b) it got dark.

Tuesday Nov 20, 2007 #

Orienteering (hanging controls) 1:38:00 [2]

hanging controls for the weekend. total white out when i got there which made things interesting. 25 controls down, 30 to go :( took a bit longer than expected.

C • woah 3

Running intervals 24:00 [5]
shoes: New Balance 1060

track session 4 x 1000m off 6 mins. 3:46, 3:47, 3:50, 3:46 not overly fast but consistent at least :) starting to feel a bit better again when running fast so that's good.

Running warm up/down 10:00 [3]
shoes: New Balance 1060

got stuck in the traffic in town so didn't make it in time for drills and strides

Monday Nov 19, 2007 #

Circuits 40:00 [4]
shoes: New Balance 1060

40 mins of 45-15 although slightly dodgy timing as the CD player kept jumping and i am rubbish at remembering to look at my watch! doubled exercises so tough this week :)

Running 23:44 [4]
shoes: New Balance 1060

after circuits with laura, zanthe and jan along fulwood road and back

Running 10:00 [3]
shoes: New Balance 1060

in the door and straight back out to run up to andy and louises to hand in cheque for the spook weekend

Sunday Nov 18, 2007 #

Running 1:47:00 [3] 16.0 km (6:41 / km) +350m 6:02 / km
shoes: New Balance fell shoes

long run with helvino, ally, candyman, kelly, hel w and petr from hathersage, up padley gorge, to mother cap, over to higger, stanage edge and back to hathersage via little john's grave. lots of snow on higger and stanage! not too much rain/snow during the run though so was really nice on the top. i like long sunday runs like this :) lunch in the little john after.

C • Yum yum Little John Lunch 1

Note

one of the bars on a cattle grid span round when i stood on it today. now i have a big lump on my shin :s not a good too days for injuries!

Saturday Nov 17, 2007 #

Running 1:17:00 [3]
shoes: Asics trabuco

really nice morning run down rivelin to the bridge and back up coppice track. gorgeous autumn weather and fun in the leaves and over the stepping stones :) marred only slightly by the fact that i turned my right ankle twice and my left one once and bashed my left knee in the process :( think they will be ok after some frozen pea action :)

Pilates 40:00 [3]

Friday Nov 16, 2007 #

Climbing 20:00 [3]

first time at the matrix for a long long time. i am officially rubbish. managed all the easys though :)

Note
(rest day)

Thursday Nov 15, 2007 #

X Training (football) 25:00 [3]

i'm not sure that it strictly qualifies as "football" but we did have fun :) on the pitch for an hour but reckon 25 mins is closer to the training time...

Running warm up/down 45:00 [3] 7.0 km (6:26 / km)

to hallamshire via jenny and oli's then over to bachelors and back to club house after. kathy and dave saved me from having to run home :)

Running hills 30:00 [5]

Bachelors hills. 4 lower short, 1 long, 4 upper short. Jog down in between.
58 (1.48) 60 (1.53) 62 (1.55) 61 (3.33) 2.42 (2.00) 68 (1.45) 65 (1.49) 65 (1.54) 63
struggle on the first ones which start flat but held my own on the hills :)

Wednesday Nov 14, 2007 #

Pilates 40:00 [2]

Running 47:03 [3] 7.6 km (6:11 / km) +200m 5:28 / km
shoes: Asics trabuco

Rivelin ford route in the dark. felt pretty good but hamstrings tight.

Tuesday Nov 13, 2007 #

Running warm up/down 25:00 [3]
shoes: New Balance 1060

plus some drills and strides

Running race 12:11 [5] 3.0 km (4:04 / km)
shoes: sparkley Nikes

a very slow hallamshire 3k after too long of being ill and not training! at least i know i will be faster at the next one :)

Monday Nov 12, 2007 #

Circuits 36:00 [3]

45-15s again with an annoying cd player. will play hell with them again but i doubt it will help...

Running warm up/down 10:00 [3]

Sunday Nov 11, 2007 #

Note
(rest day)

watched alex rally driving then had posh lunch and watched man u beat blackburn...

Saturday Nov 10, 2007 #

Event: Oxford City Race 2007

Orienteering race 33:57 [5]

Oxford street Race. Really good fun and well planned courses made for some interestung routes. Made a few mistakes and bad routes but was generally pleased. Struggled a bit with jetlag and tiredness from only landing in britain 5 hours earlier after 15 hours of travelling and 3 horus sleep!! 5th, 3 mins behind seline.

Running warm up/down 20:00 [3]

Friday Nov 9, 2007 #

Cycling 15:00 [3]

Circuits 5:00 [3]

Thursday Nov 8, 2007 #

Note
(rest day)

lots of conference action, a bit of shopping and rounded off the day with thaiphoon and the tabernacle choir :)

Wednesday Nov 7, 2007 #

Running 1:38:00 [3]
shoes: New Balance 1060

took the trax out to the end of the line by the university and ran up to the bonneville shoreline trail. Fantastic run through the hills with amazing views over salt lake city and the surrounding mountians. back through city creek canyon and of the whole run only the last 5 mins was on roads :)

Tuesday Nov 6, 2007 #

Strength & Conditioning 15:00 [3]

this hotel has a surprisingly good gym :)

Running 10:00 [3]

Cycling 5:00 [3]

Monday Nov 5, 2007 #

Running 1:02:00 [4]
shoes: Asics trabuco

woke up and was surprised to see mountains and hills out my window having arrived in the dark last night. i guess that's the advantage of living on the 15th floor :) went for a lovely pre breakfast run up city creek. cut up out of the canyon on a small path i found which led to me tresspassing slightly through 2 gardens and into the poshest estate of millionaires mansions i have ever seen. ran past the gate house on the road on the way out and got a dodgy look from the guard. suspect you're not supossed to come in through the back...

Sunday Nov 4, 2007 #

Note
(rest day)

20 hours of travelling to get to salt lake city. nice.

Saturday Nov 3, 2007 #

Running 1:40:00 [3]

long o from hagg farm. decided it counts as running as there wasn't much o invovled. met up with helen b at the top of the hill and ran the rest together which made it very enjoyable. always good to catch up and gossip :)

Orienteering 35:00 [4]

got a look of death when i suggested i might not do the middle race, so did it anyway. bad idea as i got really dizzy on the way from 1 to 2 and had to walk most of the course. didn't make any mistakes at least. had to sit down for a long time after and drink juice.

Friday Nov 2, 2007 #

Note
(rest day)

rest as no time after teaching and three way packing traumas before heading to hagg farm.

Thursday Nov 1, 2007 #

Running 30:00 [3]

a nice headlight testing run

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