Training Log Archive: rachaelIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Strength & Conditioning 32:00 [3]
shoes: Asics 2130 GT
squats with no weight and cleasn 33kg to warm up then
2 x 6 x 8 scissor jumps. first one 20kg, all the rest 30kg.
10 mins between series with jack-knife, pressup on ball, crunches on ball, captains chair, leg folds. more core work after plus back hyperextension and side bends.
RPE: 5
2 x 6 x 8 scissor jumps. first one 20kg, all the rest 30kg.
10 mins between series with jack-knife, pressup on ball, crunches on ball, captains chair, leg folds. more core work after plus back hyperextension and side bends.
RPE: 5
Cycling warm up/down 25:00 [2]
Running (E1) 30:00 [2]
round eccy woods with zanthe and lucy. fun :)
RPE: 2
RPE: 2
Saturday Nov 29, 2008 #
Running (SPOOK relays) 1:22:00
ran the A course with Alex, went first and guess i had about the same rest as i ran: 21, 22, 18 ish. plus warming up and warming down
RPE: 4
RPE: 4
Friday Nov 28, 2008 #
Note
(rest day)
Thursday Nov 27, 2008 #
Running (L1) 29:00 [3]
ahr:140 max:159 shoes: Asics 2130 GT
same route as monday but was on autopilot and went down fulton by mistake so slightly shorter (but running slower anyway).
RPE: 3
RPE: 3
Running (L2) 44:50 [3] 9.34 km (4:48 / km) +60m 4:39 / km
ahr:152 max:162 shoes: Asics 2130 GT
from the parents down to yarm and round layfield. forgot where the path back under the railway was so ended up going all the way down the hill to the road and back up.
route
RPE: 5
route
RPE: 5
Wednesday Nov 26, 2008 #
Strength & Conditioning (LME) 28:00 [3]
slept:9.5 shoes: Asics 2130 GT
squats with no weights then 6 x 33kg cleans to get my legs working then:
2 x {6 x 8 semi squat jumps} 60 s btwn sets, 12 mins between series as had to wait for the bar. took a while to work out what weight was right: 20kg, 30kg, 35kg x 3, 40 kg in the first series and all 40kg in the second series.
core and arm stuff in the 12 mins (plank, jack-knife, pressup on fit ball, jack knife, crunch on fit ball, captains chair) and a bit more core after.
think 40kg is the right weight to use as 8th one in last set was a real effort! i don't think the testosterone boys are used to people jumping with weights, i got some strange looks and some good chat...
2 x {6 x 8 semi squat jumps} 60 s btwn sets, 12 mins between series as had to wait for the bar. took a while to work out what weight was right: 20kg, 30kg, 35kg x 3, 40 kg in the first series and all 40kg in the second series.
core and arm stuff in the 12 mins (plank, jack-knife, pressup on fit ball, jack knife, crunch on fit ball, captains chair) and a bit more core after.
think 40kg is the right weight to use as 8th one in last set was a real effort! i don't think the testosterone boys are used to people jumping with weights, i got some strange looks and some good chat...
Cycling 15:00 [2]
9 mins w/u, 6 mins w/d
stretching after
stretching after
Running (E1) 25:10 [2]
shoes: Asics 2130 GT
down to malin bridge and back through hillsborough. took a bit longer than i intended!
RPE: 2
RPE: 2
Tuesday Nov 25, 2008 #
Note
slept:8.5
slept for quite a long time and still feeling tired! 5 mins late for a meeting with a masters student this morning. oops. might have to have an afternoon nap to get over this jet lag.
time difference isn't the problem, its the missing a nights sleep due to rubbish planes!
just as well i didn't have to train this morning...
time difference isn't the problem, its the missing a nights sleep due to rubbish planes!
just as well i didn't have to train this morning...
Running (L1 + I strides) 1:02:40
skiived off some of the afternoon to go running in the light :) went down rivelin and back through the streets. struggled up the hill in the fields.
5 x 20 s stirdes in the middle (40s)
muscles aching after yesterday!
RPE: 3
5 x 20 s stirdes in the middle (40s)
muscles aching after yesterday!
RPE: 3
Monday Nov 24, 2008 #
Running (L2) 30:02 [3]
slept:8.0
almost bang on the time i was supposed to run for... :)
struggle to get my body working properly in the mornings and running up to crookes was hard work but feeling good after.
RPE: 4
struggle to get my body working properly in the mornings and running up to crookes was hard work but feeling good after.
RPE: 4
Circuits 37:00 [3]
45-15s missed the first 3 mins as sorting the music out...
RPE: 5
RPE: 5
Running warm up/down 10:00 [1]
Running (E1) 28:30 [2]
post circuits run all on my lonesome. out in 15:15, back in less but then it is down hill a bit...
legs aching after circuits
RPE: 2
legs aching after circuits
RPE: 2
Sunday Nov 23, 2008 #
Running race (SYXC) 31:01 [5] 6.6 km (4:42 / km)
shoes: Nike XC
this was supposed to be 6 km but glad to see it wasn't :) very muddy and lots of up and down plus one stream crossing so quite a fun course! was just behind ellie from hallamshire again at the end of the second lap but she didn't have to do the third so was on my own after that. pushed hard towards the end to make sure i didn't get caught up!
1 short, 2 x long
long lap
short lap
1 short, 2 x long
long lap
short lap
Running warm up/down 27:00 [2]
a long lap to warm up and a short lap to warm down. wasn't quite ready for the start and only just got my laces tied in time!
Note
slept:9.0
loots of sleep but still got jaulted awake by the alarm. still getting over jet lag i guess.
really excited about starting new training programme tomorrow!
really excited about starting new training programme tomorrow!
Saturday Nov 22, 2008 #
Note
(rest day)
i seem to have had a fair few rubbish flights recently. managed to get about 2.5 hours sleep last night :( it was funny watching the air hostesses totally freak out when they realised we were landing in 15 mins and they thought we still had another hour. hehe. i've never heard an air hostess swear before :)
had planned to go for a jog but ended up doing a lot of sleeping and chilling out instead. went to starbucks to wake me up and bumped into speaky and co as they left the orienteering.
had planned to go for a jog but ended up doing a lot of sleeping and chilling out instead. went to starbucks to wake me up and bumped into speaky and co as they left the orienteering.
Friday Nov 21, 2008 #
Cycling (L1) 28:00 [2]
in the gym watching the snow outside :)
Thursday Nov 20, 2008 #
Running (sightseeing) 1:05:00 [2]
fun day/dusk/evening run in philadelphia. was actually out 80 mins but took a lot of photos!
ran up bf parkway and up the steps of the art museum (they're the ones in rocky) then through the park for a bit, across the river, through some dodgy woods and back again (dead end), tried to take pictures of boathouse row but too far away, back over the river and over to boathouse row to take some cool photos, set off home but found another few good photo spots on the way!
RPE: 4
ran up bf parkway and up the steps of the art museum (they're the ones in rocky) then through the park for a bit, across the river, through some dodgy woods and back again (dead end), tried to take pictures of boathouse row but too far away, back over the river and over to boathouse row to take some cool photos, set off home but found another few good photo spots on the way!
RPE: 4
Wednesday Nov 19, 2008 #
Note
(rest day)
another rest day. not planned but too many presentations and then shopping so no time! tired anyway so may be best. enjoying the fact that clinique is cheap and had fun at the benefit counter too!
Tuesday Nov 18, 2008 #
Note
(rest day)
exhausting day of presentations so decided to have a day off :)
Monday Nov 17, 2008 #
Running 15:00 [3]
dull treadmill action in possibly the hottest gym in the world.
had a moment at the start when i forgot the speed would be in mph not kmph and started a little fast. oops.
had a moment at the start when i forgot the speed would be in mph not kmph and started a little fast. oops.
X Training (stepper) 15:00 [2]
Strength & Conditioning 8:00 [1]
leg press for fun (6 x 190lb and 2 x 6 x 210 lb)
then some good core work
then some good core work
Sunday Nov 16, 2008 #
Running 1:15:00 [3]
run round philadelphia. nice to arrive with enough time to get out for a run :) ran past city hall, down benjamin franklin parkway (apparently modelled on champs elyses) and along the river in fairmont park. should have taken my camera - boathouse row was looking very cool. 39.40 out and 35.00 back although i ran a bit more direct past the art gallery on the way back. getting cold by the end and calfs stiff now!
RPE: 5
RPE: 5
Saturday Nov 15, 2008 #
Running (L1) 1:33:00 [2]
run with laura from fairholmes up abbey brook, sheepfold clough, lost lad hill end and back over pike low. fun and good to get out and catch up :)
RPE: 4
RPE: 4
Friday Nov 14, 2008 #
Running 14:00 [2]
very short morning run before horrendous day of working
RPE: 4
RPE: 4
Thursday Nov 13, 2008 #
Note
(rest day)
Wednesday Nov 12, 2008 #
Running (testing) 40:00
warm up, lactate test and VO2 max test
also did the bod pod, jump tests and strength tests.
will get the results next week!
also did the bod pod, jump tests and strength tests.
will get the results next week!
Tuesday Nov 11, 2008 #
Note
slept:10.0 weight:58.3kg (rest day)
was in bed at 8:45 last night :) although did some reading before i went to sleep...
breathed some steam this morning to see if it helps me feel better...
breathed some steam this morning to see if it helps me feel better...
Monday Nov 10, 2008 #
Note
slept:9.0 (rest day)
slept for a long time but feeling really tired all day and throat started to feel funny in the afternoon plus getting random chest pains. bit worrying. time for lots of sleep
Sunday Nov 9, 2008 #
Running race (SYXC) 27:00 [5] 6.0 km (4:30 / km) +100m 4:09 / km
shoes: Nike XC
first proper xc for the winter. cold and rainy but enjoyed it once i'd finished :) jenny blizzard won by miles. was just behind 2 hallamshire girls for the first two laps, but then they finished and i had to do one more...
interesting new course which they might use for the northerns.. 3 hills on each lap and lots of turns. only 2 km per lap though so they'll get a lot of lapping...
lap 1 8.35 (downhill at start whereas other laps flat)
lap 2 9:05
lap 3 9:02
finish 16s
RPE: 9
interesting new course which they might use for the northerns.. 3 hills on each lap and lots of turns. only 2 km per lap though so they'll get a lot of lapping...
lap 1 8.35 (downhill at start whereas other laps flat)
lap 2 9:05
lap 3 9:02
finish 16s
RPE: 9
Running warm up/down 50:00 [2]
one and a half laps warm up trying to figure out the maze of tapes then 2 laps warm down with jenny b.
Saturday Nov 8, 2008 #
Running (L1) 1:19:00 [2]
slept:9.0
down rivelin, up past cafe in the coppice and back along the top. nice autumn colours although the leaves do make it v slippery.
coughed a lot. getting fed up with coughing now and hope it goes away very soon.
RPE: 4
coughed a lot. getting fed up with coughing now and hope it goes away very soon.
RPE: 4
Friday Nov 7, 2008 #
Note
(rest day)
Thursday Nov 6, 2008 #
Running (Hallamshire) 1:20:00
down to the club house and out to middlewood estate, then 3 sets of the usual three hills, 1 min on each of first and third and 90s for middle.
felt good! back home via the club house
RPE: 8
felt good! back home via the club house
RPE: 8
Wednesday Nov 5, 2008 #
Running 36:00 [3]
from home down the back road (9.07), saltergill (14.29), round past tall trees and school and back past the crown. started getting dark so couldn't go for longer... fun running past old haunts. apparently conyers is now a maths and computing specialist school. i hope they've got some new maths teachers since we were there...
then out for my dad and brothers' birthday extraveganza. yummy food and we had fireworks and sparklers after :)
RPE: 5
then out for my dad and brothers' birthday extraveganza. yummy food and we had fireworks and sparklers after :)
RPE: 5
Tuesday Nov 4, 2008 #
Running (L1) 33:05 [2]
slept:9.5
really tired this morning and not feeling too good all day so just an easy one this evening. down to hillborough, round the park and back with alex.
RPE: 4
RPE: 4
Monday Nov 3, 2008 #
Running (L1) 24:07 [2]
short morning loop
RPE: 4
RPE: 4
Circuits 36:00 [3]
45-15s
RPE: 5
RPE: 5
Running warm up/down 12:00 [2]
Running (L2) 22:00 [3]
short one with laura after circuits
RPE: 6
RPE: 6
Sunday Nov 2, 2008 #
Note
(rest day)
well i meant to go training today, but ended up spending time with the inlaws, chilling out and doing work.
winter training starts tomorrow :)
winter training starts tomorrow :)
Saturday Nov 1, 2008 #
Running race 12:43 [5] 3.0 km (4:14 / km) +30m 4:02 / km
shoes: Nike XC
national xc relays. ran 2nd leg for our 3rd team. given my lack of suitable training recently i was pretty pleased with my race. paced it well and overtook 5 girls. had aislinn to chase down which was good.
impressive hallamshire turnout with the first team 4th, 2nd team 18th and 3rd team 47th :)
RPE: 9
impressive hallamshire turnout with the first team 4th, 2nd team 18th and 3rd team 47th :)
RPE: 9
Running warm up/down 40:00