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Training Log Archive: rachael

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  Running41 19:23:03 103.76 166.99 3265
  Orienteering15 9:23:07 49.75(11:19) 80.06(7:02) 1302
  Strength & Conditioning4 3:40:51
  Pilates2 1:30:00
  X Training2 41:07
  Cycling5 40:17
  Swimming1 25:00
  Total47 35:43:25 153.51 247.05 4567
  [1-5]47 31:03:21
averages - sleep:24.4 weight:58.9kg

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Friday Apr 30, 2010 #

7 AM

Running 21:04 [1] 3.15 km (6:41 / km) +168m 5:17 / km
slept:9.0 shoes: New Balance 1060

morning jog. looking very pretty down by the water.
feeling very tired
1 PM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:9.0 shoes: New Balance 1060

warm up and drills before sprint race
2 PM

Orienteering 17:14 [5] 3.5 km (4:55 / km)
slept:9.0 shoes: New Balance 1060

Eliteserien sprint race. Not feeling it at all today. didn't manage to get it street race mind set. thrown by number 3 where the map and the ground didn't match up too well and then took three bad route choices later on. Mostly a running course so annoyed to lose so much time. disappointed.

Running 10:00 [1] 1.5 km (6:40 / km)
slept:9.0 shoes: New Balance 1060

with Sara L

Thursday Apr 29, 2010 #

5 PM

Running 31:59 [1] 4.14 km (7:44 / km) +220m 6:06 / km
ahr:116 max:136 slept:8.0 shoes: New Balance 1060

club training jog with Elisabeth

Wednesday Apr 28, 2010 #

10 AM

Running 10:19 intensity: (3:22 @1) + (1:01 @2) + (3:32 @3) + (2:17 @4) + (7 @5) 1.55 km (6:39 / km) +73m 5:23 / km
ahr:149 max:170 slept:8.5 shoes: Jalas Jukola 2

Orienteering 52:51 intensity: (50:14 @1) + (2:37 @2) 5.88 km (8:59 / km) +112m 8:12 / km
ahr:132 max:150 slept:8.5 shoes: Jalas Jukola 2

Loops on Lunsen with gg, emil, klaus and Micke. Hung one then ran annother 3. really cool terrain but very wet! quite vague in places and tricky. lovely :)

Running 10:08 [1] 1.69 km (6:00 / km) +24m 5:36 / km
ahr:131 max:143 slept:8.5 shoes: Jalas Jukola 2

Tuesday Apr 27, 2010 #

10 AM

Running 6:20 intensity: (2:25 @1) + (1:26 @2) + (2:15 @3) + (14 @4) 0.99 km (6:24 / km) +39m 5:21 / km
ahr:151 max:166 slept:7.0 shoes: Jalas Jukola 2

Orienteering 44:05 intensity: (43:50 @1) + (15 @2) 5.14 km (8:35 / km) +102m 7:48 / km
ahr:133 max:147 slept:7.0 shoes: Jalas Jukola 2

Training on Fonboda. still loving the swedish terrain :) rocky in places but good course and orienteering well.
5 PM

Running 10:42 intensity: (9:51 @1) + (28 @2) + (23 @3) 1.37 km (7:49 / km) +126m 5:21 / km
ahr:126 max:158 slept:7.0 shoes: New Balance 1060

To Bosön from Elisabeths

Orienteering 19:12 intensity: (2:23 @1) + (33 @2) + (9:03 @3) + (7:13 @4) 2.78 km (6:54 / km) +189m 5:09 / km
ahr:158 max:169 slept:7.0 shoes: New Balance 1060

Sprint KM
Fun sprint race round Bosön. Managed to get to the start 10s after my call up but at least still 2:50 before i actually started :)

Running 9:05 [1] 1.36 km (6:41 / km) +42m 5:48 / km
ahr:119 max:133 slept:7.0 shoes: New Balance 1060

back to elisabeths

Monday Apr 26, 2010 #

12 PM

Running 30:45 intensity: (30:19 @1) + (11 @2) + (15 @3) 4.93 km (6:14 / km) +227m 5:04 / km
ahr:123 max:157 slept:8.0 shoes: New Balance 1060

easy run over to Bosön and round a bout a bit
5 PM

Running 29:25 intensity: (19:52 @1) + (7:59 @2) + (1:34 @3) 5.51 km (5:20 / km) +252m 4:21 / km
ahr:141 max:162 slept:8.0 shoes: New Balance 1060

Elisabeth's to SATS Lidingö

Strength & Conditioning 30:03 [1]
ahr:97 max:124 slept:8.0 shoes: New Balance 1060

2 sets of warm up but no box jumps
showing annika some BB drives and jumping stuff
2 x 8 x cossack squat
4 x {5 x HHS (40,50,65,80) + 5 x 5kg bar drive}
4 x {5 x squat (20,20,30,40) + 5 x BB drive}

Cycling 5:00 [1]
slept:8.0 shoes: New Balance 1060

Pilates 30:00 [1]
slept:8.0

actually yoga, for 75 mins. some pretty tough stances!

Sunday Apr 25, 2010 #

9 AM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:8.5 shoes: Jalas Jukola 2

10 w/u 10 w/d
10 AM

Orienteering 57:03 intensity: (1:17 @1) + (1:13 @2) + (23:55 @3) + (26:31 @4) + (4:07 @5) 8.51 km (6:42 / km) +241m 5:52 / km
ahr:163 max:173 slept:8.5 shoes: Jalas Jukola 2

Stigtomtakavlen.
last leg for the second team. Went out in 7th and came back in 5th, only 10seconds down on 4th. had a really good run in control of my own race the whole way. Lidingö girls 1st and 5th, looking good for the weekend!

Saturday Apr 24, 2010 #

10 AM

Orienteering 1:03:28 intensity: (51:54 @1) + (11:20 @2) + (14 @3) 7.81 km (8:08 / km) +82m 7:43 / km
ahr:138 max:156 slept:7.5 shoes: Jalas Jukola 2

tiomila training. fun course, some bits of gorgeous open forest and some bits a bit less visable but overall very nice. good to be back in sweden again!
3 PM

Orienteering 29:35 intensity: (28:40 @1) + (55 @2) 3.93 km (7:32 / km) +32m 7:14 / km
ahr:132 max:148 slept:7.5 shoes: Jalas Jukola 2

short afternoon tiomila training. lovely forest but feeling soooo tired

Friday Apr 23, 2010 #

6 PM

Running 30:00 [1] 5.0 km (6:00 / km)
slept:5.5

easy jog on Lidingö from Elisabeth's place

Thursday Apr 22, 2010 #

Note
slept:9.0 weight:58.6kg (rest day)

too much to do and not enough time so won't be the most restful rest day :(

Wednesday Apr 21, 2010 #

6 PM

Running 10:00 [1] 1.5 km (6:40 / km)
weight:59kg shoes: New Balance 1060

warm up and minimal warm down as had to get alex to work.

Running (fell race) 1:13:44 intensity: (4:13 @1) + (18:10 @2) + (48:37 @3) + (2:44 @4) 10.62 km (6:57 / km) +519m 5:35 / km
ahr:156 max:168 weight:59kg shoes: New Balance 1060

Cakes of Bread new route race. Soo nice to be out on the fells on a sunny evening :) tough route with more steep descents than before. pushed quite hard on the ups and flats and took it a bit easier on the crazy downs as didn't want to destroy my ankle. great fun and only just behind alex!

Tuesday Apr 20, 2010 #

6 PM

Running 13:58 intensity: (6:19 @1) + (1:20 @2) + (2:27 @3) + (3:19 @4) + (33 @5) 2.09 km (6:41 / km) +4m 6:38 / km
ahr:148 max:175 slept:7.5 weight:59.1kg shoes: New Balance 1060

+ drills

Running 35:07 intensity: (10:05 @1) + (6:09 @2) + (7:22 @3) + (7:38 @4) + (3:53 @5) 6.95 km (5:03 / km) +2m 5:03 / km
ahr:153 max:172 slept:7.5 weight:59.1kg shoes: New Balance 1060

session was 2 x 400 (100 jog) 5 x 800 (200 jog) 2 x 400 (100 jog) but after the first 800 my nose started bleeding so i missed the first 400 of the second 800.
1.23, 1.25, 2.58, 1.27, 2.58, 3.06, 3.09, 1.27, 1.26
started a bit quick and died on the last 2 800s.
feeling quite tired still but legs turning over ok.

Running 9:00 [1] 1.6 km (5:37 / km)
slept:7.5 weight:59.1kg shoes: New Balance 1060

4 laps with jo

Monday Apr 19, 2010 #

7 AM

Running 14:28 [1] 2.42 km (5:59 / km) +30m 5:37 / km
ahr:134 max:144 slept:8.5 shoes: New Balance 1060

Strength & Conditioning 1:06:41 [1]
ahr:98 max:132 slept:8.5 shoes: New Balance 1060

2 sets warm up
4 x 8 x reactive calf jumps
4 x {5 x 40kg deep squats with 5 x box jumps (big+)}
3 x 2 x 5 x 12.5kg DB single leg step ups from toes
3 x 5 x 50kg x SLDL
3 x {12 x press ups, 12 x hanging row}
3 x {12 x -33kg chins, 12 x 5kg DB shoulder press, 12 x -33kg dips}
3 x (5 x 15kg hypers, 45s SB plank}

Cycling 5:00 [1]
slept:8.5 shoes: New Balance 1060

6 PM

Running 22:38 [1] 4.39 km (5:09 / km) +4m 5:08 / km
ahr:136 max:144 slept:8.5 shoes: New Balance 1060

work to EIS

Running 48:08 [1]
ahr:106 max:129 slept:8.5 shoes: New Balance 1060

Drills at the EIS, not many of us there tonight and not the same without the usual crowd!
C • Sorry! 1

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs
 
11 AM

Running 10:00 [1] 1.0 km (10:00 / km)
slept:8.5 shoes: New Balance 1060

+ drills

Running 9:00 [1] 1.0 km (9:00 / km)
slept:8.5 shoes: New Balance 1060

Orienteering 13:07 intensity: (22 @1) + (23 @2) + (3:38 @3) + (2:24 @4) + (6:20 @5) 2.71 km (4:50 / km) +2m 4:49 / km
ahr:166 max:177 slept:8.5 shoes: New Balance 1060

hmm. hesitant on the way to 6 and big mistake (30s) on 11 where i jumped place on the map. otherwise ok
1 PM

Running 18:00 [1] 2.0 km (9:00 / km)
slept:8.5 shoes: New Balance 1060

+ drills

Running 10:00 [1] 1.0 km (10:00 / km)
slept:8.5 shoes: New Balance 1060

Orienteering 14:46 intensity: (21 @1) + (8 @2) + (32 @3) + (2:57 @4) + (10:48 @5) 2.78 km (5:19 / km) +14m 5:11 / km
ahr:170 max:179 slept:8.5 shoes: New Balance 1060

started well but went downhill. 5 s on 10 getting stuck in the green, 20s on 14 (not a good enough plan, wrong spur), 13s on 19.
pretty disappointed with my run.

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships
 
9 AM

Running 11:22 intensity: (6:10 @1) + (1:02 @2) + (3:06 @3) + (1:04 @4) 2.03 km (5:36 / km) +4m 5:33 / km
ahr:145 max:166 slept:8.5 shoes: New Balance 1060

morning jog with alex
1 PM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:8.5 shoes: Jalas Jukola 2

including loop on the warm up map
2 PM

Running 4:48 [1] 1.0 km (4:48 / km) +0m 4:47 / km
ahr:138 max:143 slept:8.5 shoes: Jalas Jukola 2

Orienteering 35:01 intensity: (1:19 @1) + (10 @2) + (2:35 @3) + (14:19 @4) + (16:38 @5) 4.5 km (7:47 / km) +115m 6:54 / km
ahr:167 max:178 slept:8.5 shoes: Jalas Jukola 2

woo! british champion :) although made a fair few mistakes - lost time on 4, 5, 7, 11, 23 and 24 and couldn't find the flag at 16. must have been at least 2-3 mins in total.
C • Congratulations! 4

Friday Apr 16, 2010 #

5 PM

Running 24:33 intensity: (22:41 @1) + (42 @2) + (1:10 @3) 4.33 km (5:40 / km) +77m 5:12 / km
ahr:132 max:161 slept:7.75 shoes: New Balance 1060

much too busy and stressful week so left work early and slept for an hour this afternoon which meant there wan't much time left for running before heading up to lancaster...
malin bridge - hillsborough

Thursday Apr 15, 2010 #

8 AM

Running 29:00 [1] 4.92 km (5:54 / km) +77m 5:28 / km
slept:8.5 weight:58.3kg shoes: New Balance 1060

morning jog

Wednesday Apr 14, 2010 #

5 PM

X Training 21:07 [1]
slept:9.0 shoes: New Balance 1060

Cycling 10:00 [1]
slept:9.0 shoes: New Balance 1060

6 PM

Running 8:37 intensity: (7:00 @1) + (1:37 @3) 1.39 km (6:12 / km) +30m 5:35 / km
slept:9.0 shoes: New Balance 1060

+ strides

Tuesday Apr 13, 2010 #

8 AM

Running 21:51 intensity: (37 @0) + (18:10 @1) + (2:14 @2) + (50 @3) 4.92 km (4:26 / km) +77m 4:07 / km
ahr:137 max:161 slept:9.0 shoes: New Balance 1060

morning jog
6 PM

Running 8:25 intensity: (2:00 @0) + (4:57 @1) + (1:28 @2) 1.27 km (6:38 / km) +28m 5:59 / km
ahr:131 max:155 slept:9.0 shoes: Jalas Jukola 2

Orienteering 55:40 intensity: (6:06 @0) + (13:42 @1) + (8:07 @2) + (19:18 @3) + (8:27 @4) 7.95 km (7:00 / km) +172m 6:19 / km
ahr:148 max:170 slept:9.0 shoes: Jalas Jukola 2

awesome last minute session planned by gg
uphill rep along a track straight into gaffled o course x 6.
fun and great training :)
splits to follow...

Running 6:45 intensity: (3:46 @0) + (2:59 @1) 0.78 km (8:39 / km) +9m 8:11 / km
ahr:119 max:131 slept:9.0 shoes: Jalas Jukola 2

collecting a few controls and short warm down

Monday Apr 12, 2010 #

7 AM

Running 15:29 intensity: (3:00 @0) + (12:29 @1) 2.58 km (6:00 / km) +43m 5:33 / km
ahr:125 max:142 slept:8.0 shoes: New Balance 1060

Strength & Conditioning 57:29 intensity: (56:23 @0) + (1:06 @1)
ahr:95 max:126 slept:8.0 shoes: New Balance 1060

2 sets of warm up
4 x 8 x cossack squat
4 x {5 x (40, 50, 65, 80) HHS, 5 x BB drive}
4 x {5 x (20, 20, 30, 40) squat, 5 x box jump}
2 x 8 x 30kg BB step up (alternating leg)
2 x 6 x box drop and jump
2 x 8 x single leg box drive
2 x {6 x 5kg hyper + 30s SB bridge}
6 PM

Running 1:25:01 intensity: (46:13 @0) + (31:42 @1) + (5:27 @2) + (1:31 @3) + (8 @4) 9.11 km (9:20 / km) +194m 8:26 / km
ahr:115 max:164 slept:8.0 shoes: New Balance 1060

run down to rob and clare's with mairead then the first half of the drills session at a working club until they booted us out. second half of the session on not so good grass at myers grove school then run home the long way. fun to do drills outside and liked running after - felt very bouncy!

Sunday Apr 11, 2010 #

12 PM

Running 1:09:31 intensity: (7:58 @0) + (49:15 @1) + (12:18 @2) 10.82 km (6:25 / km) +259m 5:44 / km
ahr:136 max:152 slept:9.0 weight:59.1kg shoes: New Balance 1060

lovely run in the peaks with alex. some harder sections thrown in for good fun :)

Saturday Apr 10, 2010 #

3 PM

Running 50:13 intensity: (2:29 @0) + (38:53 @1) + (5:28 @2) + (3:04 @3) + (19 @4) 8.6 km (5:50 / km) +150m 5:22 / km
ahr:138 max:166 slept:8.0 weight:58.2kg shoes: New Balance 1060

with alex from redimires, past the pole, bus stop, conduit. nice afternoon and a good recovery from the 3 hours of shopping assistant in meadowhell this morning :)

Running 8:07 intensity: (7:40 @0) + (27 @1) 0.46 km (17:39 / km)
ahr:104 max:128 slept:8.0 weight:58.2kg shoes: inov-8 roclite 312 GTX

Drills

Friday Apr 9, 2010 #

4 PM

Running 1:08:45 intensity: (3:09 @0) + (50:55 @1) + (10:18 @2) + (4:02 @3) + (21 @4) 11.85 km (5:48 / km) +193m 5:22 / km
ahr:138 max:164 slept:8.0 weight:58.3kg shoes: New Balance 1060

nice evening run with alex down rivelin :)

Thursday Apr 8, 2010 #

9 AM

Running 15:31 intensity: (1:18 @0) + (10:56 @1) + (3:17 @2) 2.68 km (5:47 / km) +42m 5:22 / km
ahr:135 max:149 slept:8.5 weight:59.2kg shoes: New Balance 1060

Strength & Conditioning 1:06:38 intensity: (59:13 @0) + (7:25 @1)
ahr:106 max:140 slept:8.5 weight:59.2kg shoes: New Balance 1060

only person training in the gym this morning...
2 sets of warm up
3 x 6 x box drop jump (S-B)
4 x 4 x 2 x 20kg cossack squat
4 x {5 x 80kg heavy half squat, 5 x 20kg drive}
3 x {12 x bi grips chins, 6 x 2 x 8.75kg knee drive}
3 x 8 x 2 x single leg box drive
3 x {8 x glute hammies, 6 x BB rollout}

Cycling 5:00 [1]
slept:8.5 weight:59.2kg shoes: New Balance 1060

6 PM

Running 42:04 intensity: (5:46 @0) + (32:29 @1) + (2:32 @2) + (1:12 @3) + (5 @4) 7.05 km (5:58 / km) +148m 5:24 / km
ahr:132 max:164 slept:8.5 weight:59.2kg shoes: New Balance 1060

evening run with alex down rivelin. spring is finally springing - beautiful :)

Wednesday Apr 7, 2010 #

Note

selections out - happy to be in the europeans team but gutted not to be able to do the nordic tour races. will have to replan... :(
C • remortgage 1
12 PM

Pilates 1:00:00 intensity: (50:00 @0) + (10:00 @1)
slept:9.0

really tough core session with Linda.
5 PM

X Training 20:00 [1]
slept:9.0 shoes: New Balance 1060

programme 3 level 7. back to running tomorrow :)

Cycling 15:17 intensity: (9:17 @0) + (6:00 @1)
ahr:105 max:120 slept:9.0 shoes: New Balance 1060

10 mins of prgramme 3 then 5 mins of spinning whilst i watched the end of friends

Running 8:29 intensity: (3:09 @0) + (5:20 @1) 1.65 km (5:08 / km) +28m 4:45 / km
ahr:123 max:136 slept:9.0 shoes: New Balance 1060

run home

Tuesday Apr 6, 2010 #

4 PM

Swimming 25:00 [1]
slept:8.5 weight:59.2kg

300m crawl, 100m legs only, 100m crawl, 100m arms only, 200m crawl, 100m breast, 100m crawl.
nice non-running session :)

Monday Apr 5, 2010 #

11 AM

Running 15:00 [1] 2.0 km (7:30 / km)
slept:8.5 shoes: Jalas Jukola 2

inc drills and strides

Orienteering 31:10 intensity: (25:00 @4) + (6:10 @5) 5.5 km (5:40 / km)
slept:8.5 shoes: Jalas Jukola 2

JK relay. finally a good race! made my peace with the area today although the course was much easier and 1:10 was way way better than 1:15 - i could actually read it. A really clean run with only one 10s loss. Went out with no idea what position I was in and thought i was still chasing people down. It wasn't until the run in that I knew we were in the lead! Storming fun from Mairead on middle and happy to have the fastest last leg by a bit :)
12 PM

Running 5:00 [1] 0.8 km (6:15 / km)
slept:8.5 shoes: Jalas Jukola 2

short warm down!

Sunday Apr 4, 2010 #

8 AM

Running 10:00 intensity: (3:47 @0) + (3:37 @1) + (2:01 @2) + (28 @3) + (7 @4) 1.43 km (7:00 / km) +45m 6:03 / km
ahr:120 max:165 slept:9.0 shoes: New Balance 1060

short morning jog on my own today
12 PM

Running 20:00 [1] 3.0 km (6:40 / km)
slept:9.0 shoes: Jalas Jukola 2

warm up jog and drills including a loop on the warm up map which was totally rubbish and pointless - completely different colours to the real map and controls in the wrong place!

Orienteering 1:19:07 [4] 11.0 km (7:12 / km)
slept:9.0 shoes: Jalas Jukola 2

JK long. Totally disasterous run, lost all discipline in the middle.very annoyed with myself, the least said the better.

Running 8:00 [1] 1.0 km (8:00 / km)
slept:9.0 shoes: Jalas Jukola 2

Saturday Apr 3, 2010 #

8 AM

Running 12:56 intensity: (5:10 @0) + (5:21 @1) + (42 @2) + (35 @3) + (13 @4) + (55 @5) 1.9 km (6:48 / km) +69m 5:46 / km
ahr:116 max:185 slept:9.0 shoes: New Balance 1060

morning jog with alex
1 PM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:9.0 shoes: Jalas Jukola 2

including drills

Orienteering 34:10 intensity: (1:12 @0) + (41 @1) + (2:51 @2) + (8:16 @3) + (17:02 @4) + (4:08 @5) 4.88 km (7:00 / km) +211m 5:45 / km
ahr:162 max:175 slept:9.0 shoes: Jalas Jukola 2

JK middle distance. Not a great race for me. Poor direction on 6 (-10s) and 9 (-20s), hit the path very low on 10 (although the gps trail shows that it was 20m too high) then missed 11 as was too high and confused by the huge fallen tree, should have realised it was lower (-50s). the rest of the course went well but the damage was already done. a muddy quagmire the whole way round and definitely would have been better to start earlier. i kind of enjoyed it - the racing part was good - but the course was a bit disappointing and the mud/bus queues weren't fun.
C • Ealier start 1

Running 10:00 [1] 1.0 km (10:00 / km)
slept:9.0 shoes: Jalas Jukola 2

round the field in the mud

Friday Apr 2, 2010 #

Event: JK 2010
 
8 AM

Running 15:46 intensity: (1:05 @0) + (14:41 @1) 2.66 km (5:56 / km) +64m 5:18 / km
ahr:131 max:143 slept:7.5

morning loop from marks round the parks and the royal crescent
2 PM

Running 20:00 [1] 2.5 km (8:00 / km)
slept:7.5 shoes: Jalas Jukola 2

warm up dodging the rain. didn't get it quite right as got to the start with only 30s to spare and didn't have time to do exercises!

Orienteering 16:38 intensity: (46 @0) + (16 @1) + (9 @2) + (29 @3) + (3:19 @4) + (11:39 @5) 3.19 km (5:13 / km) +30m 4:59 / km
ahr:168 max:180 slept:7.5 shoes: Jalas Jukola 2

JK sprint. new compass and o shoes so no wiping out this time :) enjoyed this much more than i expected to! made a mistake on the route to 4 and 6 and a small hesitation to 13 where alex ran straight into the back of me but otherwise pretty good and pleased with the results - 3rd just behind hp and just ahead of pip and grace.

Running 14:00 [1] 1.5 km (9:20 / km)
slept:7.5 shoes: Jalas Jukola 2

warming down with hb

Thursday Apr 1, 2010 #

Note
(rest day)

we planned to head down to Bath early afternoon and go for a jog when we got there but the exceedingly frustrating and totally useless man in the renault garage foiled our plans. Never ever go to evans halshaw.

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