Training Log Archive: rachaelIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Running (Cruise Intervals) 52:00
shoes: Asics trabuco
4 x 5 mins in rivelin. slightly shorter loop than normal which meant i didn't have such a crazy long warm down but also meant that the last rep had quite a bit of uphill in it...
feeling quite tired at the beginning, probably due to testing yesterday and physio earlier but pretty good by the end.
RPE: 7
feeling quite tired at the beginning, probably due to testing yesterday and physio earlier but pretty good by the end.
RPE: 7
Wednesday Apr 29, 2009 #
Running (testing) 50:00
shoes: nike flats
warm ups, lactate test and VO2max test
Strength & Conditioning (testing) 20:00 [3]
Tuesday Apr 28, 2009 #
Note
(rest day)
Monday Apr 27, 2009 #
Running (E1) 31:30 [2]
shoes: NB 1062
morning run round hillsborough 5 in the rain
feeling quite good today :)
RPE: 3
feeling quite good today :)
RPE: 3
Circuits 40:00 [3]
RPE: 3
Running warm up/down 10:00 [1]
Sunday Apr 26, 2009 #
Orienteering 1:06:12
trains at wombwell. really good session, thanks oli and jenny for planning and organising. ran at 15s intervals between the boys but we had shorter courses :) ran them all pretty hard, except for number 4 when my nose was bleeding...
3.57, 3.59, 8.55, 6.00, 7.13, 6.13
plus some jogging between the trains.
RPE session :7
3.57, 3.59, 8.55, 6.00, 7.13, 6.13
plus some jogging between the trains.
RPE session :7
Running warm up/down 18:00 [2]
Saturday Apr 25, 2009 #
Orienteering (prologue) 16:25 [4]
shoes: nike flats
manchester uni chasing sprint prologue. Ran at a reasonable pace but still feeling tired so not max speed. Pretty easy course but still managed to take the wrong route choices on 4, 8 and 11 losing about 20s in total. kel ran well and impressed with charlotte w who was only 2 seconds slower than me...
Orienteering race (final) 14:49 [5]
shoes: Walshes
had a bit of a race on my hands in the chase with charlotte only 2 seconds behind me... so set off fast and ran better and harder than the prologue. lost some seconds wussing round the nettles at 9 and going through the green at 17 but otherwise all good. really good fun and much trickier than the prologue :) won by a good margin in the end. overall a really good little event and good training for nottingham in a couple of weeks.
RPE whole session: 7
RPE whole session: 7
Running warm up/down 30:00 [2]
to and from platts field from the prologue and round the pitches before and after the final.
then off to old trafford to watch man u thump spurs :) good match and best atmosphere of the season so far i think!
then off to old trafford to watch man u thump spurs :) good match and best atmosphere of the season so far i think!
Friday Apr 24, 2009 #
Running (E1) 35:30 [2]
lunchtime run with alex at redmires. then back to work...
RPE: 3
RPE: 3
Pilates 5:00 [1]
Thursday Apr 23, 2009 #
Note
(rest day)
feeling better than yesterday and throat not as bad but decided to rest today and kick it completely.
new plan: easy tomorrow, hills sat, long sun :)
new plan: easy tomorrow, hills sat, long sun :)
Pilates 10:00 [1]
Wednesday Apr 22, 2009 #
Note
(rest day)
a reluctant rest day. throat hurting and head aching. took some paracetamol and went home at 2 and slept for an hour and a half...
Pilates 10:00 [1]
Tuesday Apr 21, 2009 #
Running (Reps) 47:30
600, 2 x 400, 2 x 200
good that the session was shortened as fell asleep this afternoon and had real difficulty waking up, wasn't feeling that great. bit of a sore throat but hoping its just thehay fever. toyed with the idea of resting but decided to go to track and see how i felt. In the end it was good and glad i went :)
4 laps warm up + drills and strides
1.57.8 (8.00)
1.20.2 (5.00) bit slow on this one, first 200 fine but didn't push enough in second 200
1.18.5 (5.00) over compensated a bit!
36.6 (2.30)
36.9
bit fast on the 200s but they felt good
3 laps warm down before heading to station to pick up alex
ran my first 600 with the other girls as they were doing a set of 600s with 200 jog. was just ahead of claire (probably the only time that will ever happen!) but couldn't have done another one that fast a minute later, impressed how fast they were going!
RPE: 8
good that the session was shortened as fell asleep this afternoon and had real difficulty waking up, wasn't feeling that great. bit of a sore throat but hoping its just thehay fever. toyed with the idea of resting but decided to go to track and see how i felt. In the end it was good and glad i went :)
4 laps warm up + drills and strides
1.57.8 (8.00)
1.20.2 (5.00) bit slow on this one, first 200 fine but didn't push enough in second 200
1.18.5 (5.00) over compensated a bit!
36.6 (2.30)
36.9
bit fast on the 200s but they felt good
3 laps warm down before heading to station to pick up alex
ran my first 600 with the other girls as they were doing a set of 600s with 200 jog. was just ahead of claire (probably the only time that will ever happen!) but couldn't have done another one that fast a minute later, impressed how fast they were going!
RPE: 8
Pilates 10:00 [1]
going to try and do my core and back exercises every day...
Monday Apr 20, 2009 #
Running (E1) 35:00 [2]
jog over to circuits with the bag of stuff only to find no one turned up so went for another 25mins up fulwood road
RPE: 3
RPE: 3
Sunday Apr 19, 2009 #
Note
slept:6.0 (rest day)
bad nights sleep due to people coming in and out all the time. went back to the TC in time to watch the mens race finish. thought about going for a jog but decided there was no point as not really allowed to go anywhere.
nice to have some company on the way home :)
nice to have some company on the way home :)
Saturday Apr 18, 2009 #
Event: Tiomila 2009
Orienteering race (Tiomila) 38:13 [5]
my first team debut but very dissapointed with my race. went out in 12th and came back 13th but lost lots of time compared to the leaders. Lead a group of girls into 1 then took a not ideal route to 2 and made a small miss (they all followed me). then pack of at least 10 of us made quite a few small misses and then one ridicuous miss. That was the only point i wasn't in control of my race and looking at the map now i have no idea how we managed to do what we did. lost at least 1 min and lynx got past. then it was just run as hard as possible to try catch up and not lose anymore time. not convinced i like running an ungaffled course but if i get it again i will certainly do a better job of it!
team came 9th thanks to another impressive run from Signe pulling us up from 22nd!
RPE: 9
team came 9th thanks to another impressive run from Signe pulling us up from 22nd!
RPE: 9
Running warm up/down 20:00 [2]
Friday Apr 17, 2009 #
Orienteering race (Eliteserien sprint) 17:57 [5] 2.8 km (6:25 / km) +87m 5:33 / km
25th
fairly happy with my race. a couple of bananas in the first loop, not the best route choice on the first long leg and slightly hesitant in the vague bit but no misses. just a case of running really fast. my lungs were struggling!
v impressed by Signe's win :)
RPE: 9
fairly happy with my race. a couple of bananas in the first loop, not the best route choice on the first long leg and slightly hesitant in the vague bit but no misses. just a case of running really fast. my lungs were struggling!
v impressed by Signe's win :)
RPE: 9
Running warm up/down 25:00 [2]
a fairly speedy warm up due to arriving quite late round a small section of the warm up map then warm down with signe and emma after.
Thursday Apr 16, 2009 #
Running (E1 + strides) 42:30
shoes: Asics trabuco
via oli and jenny's to rivelin then up to bole hill for 6 x football pitch strides then home.
feeling not too bad!
RPE: 3
feeling not too bad!
RPE: 3
Wednesday Apr 15, 2009 #
Running (E1) 32:50 [2]
shoes: NB 1062
morning hillsborough 5 loop. pretty tired at the start but feeling a bit better by the end.
RPE: 3
RPE: 3
Note
another hour and a half sleeping this afternoon :) i must be tired...
Tuesday Apr 14, 2009 #
Note
(rest day)
lots of resting planned for today to recover from a tough long weekend and prepare for tiomila!
feeling quite deflated today but an afternoon nap and very nice dinner out perked me up a bit :)
feeling quite deflated today but an afternoon nap and very nice dinner out perked me up a bit :)
Monday Apr 13, 2009 #
Orienteering race 31:13 [5]
just walking up the hill to the assembly area my legs were screaming at me so i knew today would be a battle!
pip unfortuantely came in 5th, 2.30 down on first leg but karen ran well and pulled us up to 3rd, hot on the heels of sarah for BAOC. i managed to get ahead when sarah made a small miss but struggled on the long leg up to 8th, my legs muscles were not happy with having to race! still ahead at the spectator but sarah was reeling me in fast and a hestitation at 11 meant we were together at the 2nd last. sarah was faster up the hill to the last control and my legs had nothing left. finished 3rd, 2s behind silver.
happy with my run but we should have done better! i need to start hill reps...
Route (course cD4)
RPE: 8
overall a very enjoyable JK, helped alot by the weather, just a shame about the bus farse on relay day, clearly noone had done the maths for that one!
pip unfortuantely came in 5th, 2.30 down on first leg but karen ran well and pulled us up to 3rd, hot on the heels of sarah for BAOC. i managed to get ahead when sarah made a small miss but struggled on the long leg up to 8th, my legs muscles were not happy with having to race! still ahead at the spectator but sarah was reeling me in fast and a hestitation at 11 meant we were together at the 2nd last. sarah was faster up the hill to the last control and my legs had nothing left. finished 3rd, 2s behind silver.
happy with my run but we should have done better! i need to start hill reps...
Route (course cD4)
RPE: 8
overall a very enjoyable JK, helped alot by the weather, just a shame about the bus farse on relay day, clearly noone had done the maths for that one!
Running warm up/down 20:00 [3]
Sunday Apr 12, 2009 #
Orienteering race 1:15:00 [5]
2nd time of the day but first overall :) good to get my name on the rophy box behind some alltime greats and lucky that the terrain suited me for a change!
hit 1 spot on but wonky map syndrome came back on teh way to 2 and i wandered a bit off line. really need to get that sorted. chose a bad route to 6 and should have stayed on teh ride for longer. pleased to hit 7 and 8 spot on and saw grace head as i was crawling up the hill. different routes to 12 but still the same distance apart but she took a better route to 14 and pulled ahead a bit on the taped route. lost quite a bit (30s+) on the dodgily mapped 16 as was far far below it then was too far right on 17 (25s). looped round 19 before finding it (15s), slow and hesitant to 20 (15s) and lost lots on 21 (1min+). then just as fast as my legs would go through the last few to the finish. punched grace by accident at the last control (sorry!!).
really enjoyed the course but the map needed to be better for 16 and 21 as it was just wrong. on the way to 21 i went all the way round an open hill looking for the control but it turned out to be the hill in the dark green on the map.
Route (course 3)
RPE: 8
hit 1 spot on but wonky map syndrome came back on teh way to 2 and i wandered a bit off line. really need to get that sorted. chose a bad route to 6 and should have stayed on teh ride for longer. pleased to hit 7 and 8 spot on and saw grace head as i was crawling up the hill. different routes to 12 but still the same distance apart but she took a better route to 14 and pulled ahead a bit on the taped route. lost quite a bit (30s+) on the dodgily mapped 16 as was far far below it then was too far right on 17 (25s). looped round 19 before finding it (15s), slow and hesitant to 20 (15s) and lost lots on 21 (1min+). then just as fast as my legs would go through the last few to the finish. punched grace by accident at the last control (sorry!!).
really enjoyed the course but the map needed to be better for 16 and 21 as it was just wrong. on the way to 21 i went all the way round an open hill looking for the control but it turned out to be the hill in the dark green on the map.
Route (course 3)
RPE: 8
Running warm up/down 20:00 [3]
Saturday Apr 11, 2009 #
Orienteering race 37:01 [5]
1st, yay!
set off hard and was a bit wonky getting through the terrain to 1 then set off wonky to 2, somehow i just didn't believe the map should be oriented quite how it needed to be! missed almost a minute at 2 as the green went further than shown so went over the wrong hill. clean through the next few (10s lost due to route on 4) and surprised to see sarah ahead of me leaving 6. lost ground on her going up through the heather to 7, and lost sight of her completely on the way to 8. hesitated slightly on 9 (5s), hit 10 spot on and happy to see sarah ahead of me on the track when i popped out on the way to 11. lost sight again but kept pushing and was clean round the next few and finally got ahead on 14. saw hel B on my way down to 15 then thought i needed to be careful on the way to 16... still missed it thought and had to loop back (40s?) then pegged it to the end. happy with the result but run could have been better!
Route (course 3)
RPE: 8
set off hard and was a bit wonky getting through the terrain to 1 then set off wonky to 2, somehow i just didn't believe the map should be oriented quite how it needed to be! missed almost a minute at 2 as the green went further than shown so went over the wrong hill. clean through the next few (10s lost due to route on 4) and surprised to see sarah ahead of me leaving 6. lost ground on her going up through the heather to 7, and lost sight of her completely on the way to 8. hesitated slightly on 9 (5s), hit 10 spot on and happy to see sarah ahead of me on the track when i popped out on the way to 11. lost sight again but kept pushing and was clean round the next few and finally got ahead on 14. saw hel B on my way down to 15 then thought i needed to be careful on the way to 16... still missed it thought and had to loop back (40s?) then pegged it to the end. happy with the result but run could have been better!
Route (course 3)
RPE: 8
Running warm up/down 25:00 [2]
Friday Apr 10, 2009 #
Event: JK 2009
Orienteering race 18:38 [5]
shoes: Walshes
a clean run except for hesitation at 23 and wrong route choice on 24. couldn't find max speed but happy with how it went. shame they lost the uni area as that would have made it much more interesting!
5th behind pip, hel b, sarah and grace.
Route (course 2)
5th behind pip, hel b, sarah and grace.
Route (course 2)
Running warm up/down 28:00
shoes: Walshes
warm up with alex then some drills and strides
warm down with lots of people
warm down with lots of people
Running (E1) 14:00 [2]
morning jog with alex around kirklevington
RPE:2
RPE:2
Thursday Apr 9, 2009 #
Running (E1) 23:30 [2]
shoes: NB 1062
morning run through bole hill
bit sore after physio yesterday but not too bad
RPE: 3
bit sore after physio yesterday but not too bad
RPE: 3
Wednesday Apr 8, 2009 #
Running (L2) 25:50 [3]
morning run round slightly shortened hillsborough loop
RPE: 5
RPE: 5
Note
physio + massage in afternoon. loosened my back up and sorted out my calfs
Tuesday Apr 7, 2009 #
Running intervals (reps) 58:00
shoes: nike flats
went to accelerate on the way to track and had gait analysis etc done. very useful and think my asics might have been making my toe worse. got some nice new new balance 750s. also got a good tip for a podiatrist seeing as the nhs are being bloomin useless.
anyway, got to track slightly late so warmed up 3 laps on my own but missed the drills. then did
2 x {600m (8mins) 400m (5 mins) 200m (2.30) 200m (2.30)}
bits of easy jogging and wandering around in the gaps.
2.02 (200m splits 40, 41, 41 happy with that!), 80, 39, 35 (got a bit excited on this one racing an annoying person who stepped in front of me, but also the wind picked up and it was wind assisted!)
2.04 (39, 43, 42 middle one against wind), 80, 39, 37
good session. i like these now, they make me feel fast!
3 laps warm down
RPE: 6
anyway, got to track slightly late so warmed up 3 laps on my own but missed the drills. then did
2 x {600m (8mins) 400m (5 mins) 200m (2.30) 200m (2.30)}
bits of easy jogging and wandering around in the gaps.
2.02 (200m splits 40, 41, 41 happy with that!), 80, 39, 35 (got a bit excited on this one racing an annoying person who stepped in front of me, but also the wind picked up and it was wind assisted!)
2.04 (39, 43, 42 middle one against wind), 80, 39, 37
good session. i like these now, they make me feel fast!
3 laps warm down
RPE: 6
Monday Apr 6, 2009 #
Running (E1) 25:00 [2]
shoes: NB 1062
some before circuits, some during
RPE:2
RPE:2
Circuits 40:00 [3]
45-15s but no plyometrics (only skipping!) so mainly did core stuff.
RPE: 2
RPE: 2
Sunday Apr 5, 2009 #
Running race (northern road relay) 16:19 [5] 3.8 km (4:18 / km) +150m 3:35 / km
shoes: nike flats
got my call up into the second team and really glad i ran - good fun and great club atmosphere :) 3rd leg, course went something like this. tried not to go too fast round the track on the way out and felt good round the first bit, passed 4 people and another 2 on the hill. then passed 1 going back up the (big) hill and 1 on the way towards the track again. Felt like i was running well and tired at the end but may have pushed a bit more if there'd been people with me. good team effort all within about 1 min of each other and awesome effort from the first team, bronze medal with star performance from claire on last!
RPE: 8
RPE: 8
Running warm up/down 25:00 [2]
shoes: NB 1062
Cycling warm up/down 19:00 [2]
shoes: NB 1062
8 w/u and longer w/d, got distracted by football on TV
Strength & Conditioning (LME3) 38:00 [3]
shoes: NB 1062
this is a really tough session.
3 x (8 x 8 x 25kg semi squat jumps) 10s betwn sets, 10 mins btwn series with lots of core, jack-knife pressups etc.
inc fig 4s and woodchopper
RPE: 6
3 x (8 x 8 x 25kg semi squat jumps) 10s betwn sets, 10 mins btwn series with lots of core, jack-knife pressups etc.
inc fig 4s and woodchopper
RPE: 6
Saturday Apr 4, 2009 #
Running long (L1) 1:50:00 [2]
shoes: Asics trabuco
foxhouse - white edge - wellington monument - left longshaw route - foxhouse
nice steady long run in the sunshine :) bit windy at times but really nice to be out and pleased to survive the whole thing and feel fine! took some supplies with me just in case i didn't feel good but didn't need them (ate some tangfastcis anyway). saw the air ambulance do some impressive flying and landing
RPE: 3
nice steady long run in the sunshine :) bit windy at times but really nice to be out and pleased to survive the whole thing and feel fine! took some supplies with me just in case i didn't feel good but didn't need them (ate some tangfastcis anyway). saw the air ambulance do some impressive flying and landing
RPE: 3
Note
think the rest days have done me good :)
Friday Apr 3, 2009 #
Note
(rest day)
another rest day with sleeping
Thursday Apr 2, 2009 #
Running (E1) 25:00 [2]
shoes: NB 1062
toe not feeling to bad so ran the morning bole hill loop. ibuprofen must be doing the trick.
RPE: 3
RPE: 3
Note
(rest day)
really tired by the time i got home and not feeling too great. slept for 2 hours then another 9 over night.
Wednesday Apr 1, 2009 #
Pilates 30:00 [1]
Note
slept:7.5 (rest day)
an impromptu rest day. had a bit of a sore throat all day but that may be because i forgot to take my hayfever tablet this morning and/or because i slept badly. didn't get home til 7 after listening to 3.5 hours of masters students presentations (zzzzzzzzz) and feeling tired so decided to skip the run and eat instead.