Training Log Archive: rachaelIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Running intervals (track) 50:30
shoes: NB 1062
4 laps warm up then drills and strides on my own as late due to rubbish traffic. did 6 x 400m with 2.30 jog short lap in between each so never stood still. wanted to do 85s but after first knew it wouldn't happen so aimed for 88. super humid today and really hard work running. Soo good to be back on the track but quite depressing being sooo slow!
85, 87, 88, 88, 87, 88
4 long laps warm down
RPE: 7
85, 87, 88, 88, 87, 88
4 long laps warm down
RPE: 7
Monday Jun 29, 2009 #
Note
(rest day)
Sunday Jun 28, 2009 #
Running 1:04:00 [2]
shoes: NB840 trail
this is the longest i've run for since NOC long distance... went round burbage and longshaw. really muggy but just so happy to be running :)
RPE: 4
RPE: 4
C • Yey! 2
Pilates 15:00 [1]
then lots of stretching after. my body is feeling it after not being able to train for 2 weeks plus starting to use orthotics
Saturday Jun 27, 2009 #
Running 46:00 [2]
shoes: NB840 trail
wyming brook-conduit-rivelin dam +extra bit at end.
felt so good to be on a proper run and lungs finally stopped rattling, hurray!
RPE: 3
felt so good to be on a proper run and lungs finally stopped rattling, hurray!
RPE: 3
Pilates 22:00 [1]
Friday Jun 26, 2009 #
Running 19:00 [2]
shoes: NB 1062
feeling much better today and coughing significantly decreased :)
run after work round the streets
RPE: 3
got very jealous watching the gps tracking and tv of world cup
run after work round the streets
RPE: 3
got very jealous watching the gps tracking and tv of world cup
Pilates 12:00 [1]
Thursday Jun 25, 2009 #
Note
(sick) (rest day)
still coughing a bit but definitely getting better
Wednesday Jun 24, 2009 #
Running 32:00 [2]
felt fine running but been coughing quite a bit since :(
RPE: 3
RPE: 3
Pilates 12:00 [3]
Monday Jun 22, 2009 #
Running 30:12 [2]
ahr:136 max:156 shoes: NB 1062
finally something which more resembles running :) wore my hrm to check things weren't going crazy. not too much coughing...
decided that i had to be able to run today or there was no point going to norway... still abit concerned about racing on friday but we'll see how i feel later.
RPE: 3
decided that i had to be able to run today or there was no point going to norway... still abit concerned about racing on friday but we'll see how i feel later.
RPE: 3
Pilates (core) 15:00 [1]
Note
(sick)
Sunday Jun 21, 2009 #
Note
(rest day)
toyed with what to do today and eventually settled for a rest day to try and finally beat this bloomin cough.
did 4 hours of steam (wallpaper removal) treatment instead
did 4 hours of steam (wallpaper removal) treatment instead
Note
(sick)
Saturday Jun 20, 2009 #
Running 10:30 [1]
shoes: NB 1062
round the block and in the park with new orthotics again whilst the oven heated up. i have become a jogger :(
RPE: 2
still coughing but its not green anymore so thats a start...
RPE: 2
still coughing but its not green anymore so thats a start...
Note
(sick)
Friday Jun 19, 2009 #
Running 10:30 [1]
shoes: NB 1062
very slow jog from home down to upperthorpe post box to post alex's fathers day card and home through the druggie park. didn't cough too much but was hard work despite going slow! sooo happy even if it was only 10 mins :)
first time running (as opposed to walking) with new orthotics in, felt pretty good.
RPE: 2
first time running (as opposed to walking) with new orthotics in, felt pretty good.
RPE: 2
Strength & Conditioning 30:00 [2]
exercises to clubland 2 when i got back :)
RPE: 4
RPE: 4
Note
(sick)
Thursday Jun 18, 2009 #
Note
(sick) (rest day)
boohiss
Wednesday Jun 17, 2009 #
Note
(sick) (rest day)
Tuesday Jun 16, 2009 #
Note
(sick) (rest day)
came home early and slept for 2 hours in the hope i would feel more recovered but woke up coughing up green blobs :(
Monday Jun 15, 2009 #
Running 28:30 [2]
shoes: NB 1062
morning jog round and up through bole hill
RPE: 3
RPE: 3
Note
bit of a sore throat so decided to miss evening run
Sunday Jun 14, 2009 #
Note
(rest day)
lots of travelling
Saturday Jun 13, 2009 #
Event: Jukola 2009
Orienteering race (Venla) 52:40 [5]
RPE: 8
Running warm up/down 25:00 [2]
Running 17:00 [2]
morning jog with Signe
RPE: 3
RPE: 3
Friday Jun 12, 2009 #
Orienteering 45:00 [2]
RPE: 3
Thursday Jun 11, 2009 #
Orienteering 45:00 [2]
RPE: 3
Wednesday Jun 10, 2009 #
Orienteering race (NOC Sprint Q) 15:56 [5]
shoes: NB840 trail
fun race but i'm just not fast enough on roads.
started not too bad but then slowed a bit in the middle i think. missed about 15 seconds on the third last (silly and tired) but even without that i wouldn't have qualified - needed to be a minute faster.
lots of things to work on!
RPE: 9
started not too bad but then slowed a bit in the middle i think. missed about 15 seconds on the third last (silly and tired) but even without that i wouldn't have qualified - needed to be a minute faster.
lots of things to work on!
RPE: 9
Running warm up/down 25:00 [2]
shoes: NB840 trail
Strength & Conditioning 30:00 [2]
Tuesday Jun 9, 2009 #
Running 18:45 [2]
shoes: NB 1062
morning jog with the girls and dave
RPE: 3
RPE: 3
Orienteering race (NOC middle) 43:17 [3]
a better performance today but still a lot more to come...
lost contact on the way to 2. didn't have a proper plan and didn't follow my compass well enough. kept going and managed to rescue it ok although missed a bit near the circle as well.
slightly too high on 3 but only 10s or so lost. then managed to buckle down and concentrated properly. pretty good round the ladybird although wobbles on 7 and 10.
tough going up the hill and half way to 17 lost direction a bit although got the control fine. most time lost on the prewarning as dropped down when i saw 3 girls lower but had been right in the first place. stupid.
overall fairly pleased and came 37th in a tough field but frustrating knowing top 30 and maybe even top 20 were possible...
RPE: 8
lost contact on the way to 2. didn't have a proper plan and didn't follow my compass well enough. kept going and managed to rescue it ok although missed a bit near the circle as well.
slightly too high on 3 but only 10s or so lost. then managed to buckle down and concentrated properly. pretty good round the ladybird although wobbles on 7 and 10.
tough going up the hill and half way to 17 lost direction a bit although got the control fine. most time lost on the prewarning as dropped down when i saw 3 girls lower but had been right in the first place. stupid.
overall fairly pleased and came 37th in a tough field but frustrating knowing top 30 and maybe even top 20 were possible...
RPE: 8
Running warm up/down 25:00 [1]
Monday Jun 8, 2009 #
Orienteering 20:00 [2]
jogging round sprint model area
rpe3
rpe3
Note
and an hour walking round a middle training area
Sunday Jun 7, 2009 #
Orienteering (NOC relay) 36:10 [3]
pip tore her calf on first leg but managed to hobble to the finish and i went on on second just before the leaders set off on last.
ran at 95% few small misses at beginning and a poor route but second half really good. happy and much better than yesterday
RPE: 7
ran at 95% few small misses at beginning and a poor route but second half really good. happy and much better than yesterday
RPE: 7
Running warm up/down 25:00 [2]
Saturday Jun 6, 2009 #
Orienteering (NOC long) 1:32:20 [3]
rubbish rubbsih rubbish.
wasn't feeling it today. set off ok but having difficulty finding the fight to race properly and felt more like a training session. partly due to worrying not good for long after cold and also lack of any kind of scandinavian training recently...
first half not too bad though. made a mistake on southern butterfly loop and then a worse mistake on northern butterfly. loosing concentration and over simplifying. thought i'd pulled it together but lost 2.30 on easy control2 before run through. again oversimplification and not enough concentration. last loop with helen p and amelie.
made 7.30 of mistakes and not running that fast in between. rubbish.
at least i've learnt/remembered how to run in this terrain.
looking forward to tomorrow :)
RPE: 6
wasn't feeling it today. set off ok but having difficulty finding the fight to race properly and felt more like a training session. partly due to worrying not good for long after cold and also lack of any kind of scandinavian training recently...
first half not too bad though. made a mistake on southern butterfly loop and then a worse mistake on northern butterfly. loosing concentration and over simplifying. thought i'd pulled it together but lost 2.30 on easy control2 before run through. again oversimplification and not enough concentration. last loop with helen p and amelie.
made 7.30 of mistakes and not running that fast in between. rubbish.
at least i've learnt/remembered how to run in this terrain.
looking forward to tomorrow :)
RPE: 6
Running warm up/down 15:00 [2]
Friday Jun 5, 2009 #
Orienteering (NOC model) 43:00 [3]
1:15 model event. quite hard to read all the detail and found myself really slowing down to take enough in. Also quite bushy in places so have to be really careful on compass as can't see that far ahead.
nice to be back in finnish terrain. just need some sleep now so my head wakes up enough to orienteer!
mostly easy with a harder section in the middle.
RPE: 3
nice to be back in finnish terrain. just need some sleep now so my head wakes up enough to orienteer!
mostly easy with a harder section in the middle.
RPE: 3
Thursday Jun 4, 2009 #
Note
(rest day)
big day of travelling...
Wednesday Jun 3, 2009 #
Running 19:50 [3]
shoes: NB 1062
out along the drive, up the road a bit until 10 mins and then back.
Unfortunately didn't have time for anymore as the meetings lasted a reeeally long time but ran a bit harder to compensate a bit.
RPE: 5
Unfortunately didn't have time for anymore as the meetings lasted a reeeally long time but ran a bit harder to compensate a bit.
RPE: 5
Tuesday Jun 2, 2009 #
Running 42:00
shoes: NB 1062
warm up from our castle round a bit of wood then 5 x 3 mins intervals on the drive which was the flattest/best surface i could find. 2:30 jog in between then warm down back along the drive. 26oC and hard work!
RPE: 8
RPE: 8
Monday Jun 1, 2009 #
Running 26:30 [2]
easyish with alex
RPE: 3
RPE: 3
Note
there are 13 tomato plants in a black tray in our yard... come and help yourselves if you want some!