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Training Log Archive: rachael

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Cycling12 9:33:25 1.1 1.77 61
  Running9 5:52:54 33.0(10:42) 53.11(6:39) 854
  Swimming6 3:07:00
  Other3 2:14:19
  Orienteering1 1:08:09 5.19(13:07) 8.36(8:09) 115
  X Training3 1:07:00
  Strength & Conditioning1 30:00
  Total31 23:32:47 39.3 63.24 1030
averages - sleep:12.9 weight:56.4kg

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Sunday Sep 30, 2012 #

4 PM

Cycling 10:00 [1]
slept:10.0 weight:55.9kg

I have wheels! Round and round the park learning how not to fall off when stopping (mainly successful) :)
C • and occasionally not.... 4
6 PM

Running 50:04 intensity: (43:25 @1) + (6:39 @2) 7.78 km (6:26 / km) +151m 5:52 / km
ahr:133 max:154 slept:10.0 weight:55.9kg shoes: New Balance 1062 orange 2

woo, a real run!!! could feel my foot most of the time but not nearly as sore as it has been :)

Saturday Sep 29, 2012 #

1 PM

Running 5:08 [1] 0.61 km (8:25 / km)
slept:8.0

very short attempt at running. Toe sore but enough to let me do some stretching and my exercises.
Then off to Old Trafford. Almost fell asleep in the first half...

Friday Sep 28, 2012 #

6 AM

Running 8:41 [1] 1.8 km (4:49 / km)
slept:6.0 shoes: New Balance 1062 orange 2

shorter morning run from the hotel again. Ran faster on the way back. Stayed up late last night after nice finner out in Lyon and couldn't bring myself to get up any earlier. Nice to get some fresh air and clear the head :)

Thursday Sep 27, 2012 #

6 AM

Running 17:47 [1] 2.98 km (5:58 / km) +8m 5:53 / km
slept:6.0 shoes: New Balance 1062 orange 2

Short run from the hotel in Lyon. Didn't arrive until gone midnight so quite tired. Here for a conference for 2 days. foot sore to start with but eased as I went which was a pleasent change.

Wednesday Sep 26, 2012 #

7 AM

Cycling 36:32 intensity: (22:51 @1) + (12:25 @2) + (1:16 @3)
ahr:138 max:156 slept:7.0

spinning with Jenn

Tuesday Sep 25, 2012 #

7 AM

Cycling 20:00 [1]
slept:8.0

spinning was full so just a regular gym cardio session.

Other 9:00 [2]
slept:8.0

Ergo

X Training 10:00 [1]
slept:8.0

elliptical cross trainer

Monday Sep 24, 2012 #

8 AM

Swimming 20:00 [1]
slept:8.0 weight:56.5kg

~1000m

Sunday Sep 23, 2012 #

10 AM

Cycling 58:31 intensity: (30:00 @1) + (20:00 @2) + (8:31 @3) +7m
slept:10.0 weight:56.9kg

Spinning again. Got a better bike today and feeling a bit more alive. much better :)

Saturday Sep 22, 2012 #

10 AM

Cycling 58:24 intensity: (30:00 @1) + (20:00 @2) + (8:24 @3) +25m
slept:9.5 weight:56.7kg

bit rubbish today. felt shit and the resistance on my bike kept slipping.

Friday Sep 21, 2012 #

Note
slept:7.0 (rest day)

feeling rubbish. really worn out, foot hurting and in work til late. reluctantly decided not to go down to london.

Thursday Sep 20, 2012 #

7 AM

Running 4:32 [1] 0.7 km (6:29 / km) +1m 6:26 / km
slept:6.75 shoes: New Balance 1062 orange 2

around the golf course (9 hole, par 3, looks very nice)

Other 5:19 [1]
slept:6.75 shoes: New Balance 1062 orange 2

Erg again.

Wednesday Sep 19, 2012 #

7 AM

X Training 25:00 [1]
slept:7.0

Elliptical x trainer in the gym of the Nailcote Hall hotel, where I am now staying, not very near Coventry. Really tired this morning.

X Training 2:00 [1]
slept:7.0

Rowing. yes 2 minutes. Just checking I could still row. Might do some more tomorrow morning.

Tuesday Sep 18, 2012 #

Note
slept:6.0 (rest day)

Never ever stay in a Britannia Hotel.

Had planned to train but after being shunted between hotels I not only missed training but also dinner. Officicial complaint letter being written...

Monday Sep 17, 2012 #

7 AM

Swimming 30:00 intensity: (25:00 @1) + (5:00 @2)
slept:8.0 weight:56kg

433m warm up, 400m drills, 3 x 66m in ~72s (20s), 100m warm down. Shorter today as ran out of time. Total: 1333m

Note

Not back to square one but the foot is definitely sore again. I guess that's what I get for running for so long! In coventry most of this week but forutnately seem to be staying by the sports centre so will check it out tomorrow evening...
6 PM

Cycling 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3)
slept:8.0 weight:56kg

When I packed my bag last night I forgot that I was thinking of going spinning and only packed normal shorts and not cycling shorts - error.
Session with Tracy, lots of loong hill climbs and "standing running".

Sunday Sep 16, 2012 #

1 PM

Running 1:45:31 [1] 15.0 km (7:02 / km) +254m 6:29 / km
slept:9.5 shoes: NB800

lovely long run with Helen and Mhairi. Started by the fox house, along white edge, froggatt edge, longshaw, owler tor, carl wark and back. great day out in the peaks and time sure flies when you're having fun!
C • Did they like... 2
9 PM

Note

foot quite sore this evening after running today. Will do some physio to it and see how it feels tomorrow...

Saturday Sep 15, 2012 #

10 AM

Cycling 59:59 intensity: (34:23 @1) + (23:26 @2) + (2:10 @3) 1.77 km (33:53 / km) +14m 32:34 / km
ahr:139 max:158 slept:7.5 weight:55.9kg

Spinning with Paul. Good session :)

Friday Sep 14, 2012 #

Note
slept:7.5 weight:55.4kg (rest day)

Thursday Sep 13, 2012 #

7 AM

Cycling 45:00 intensity: (15:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4)
slept:7.5

morning spin again. another different instructor and another good session :)
8 PM

Note

Planned to train again but didn't leave work til late and was hungry so just went home and food processed instead.

Wednesday Sep 12, 2012 #

7 AM

Swimming 40:00 intensity: (20:00 @1) + (10:00 @2) + (10:00 @3)
slept:7.5 weight:57.9kg

433m warm up, 400m drills, 6 x 66m hard, 167m warm down. Total 1200m

Tuesday Sep 11, 2012 #

7 AM

Cycling 45:00 intensity: (20:00 @1) + (10:00 @2) + (10:00 @3) + (5:00 @4)
slept:57.7 weight:55.7kg

early morning spin. tough as always. nice to get it out the way so early :)

Monday Sep 10, 2012 #

7 AM

Swimming 30:00 intensity: (20:00 @1) + (5:00 @2) + (5:00 @3)
slept:7.75 weight:56.2kg

433m warm up, 400m of drills (quite uninventive as couldn't remember many), 4 x 100m, 166m warm down. Total 1400m
6 PM

Cycling 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3)
slept:7.75 weight:56.2kg

Spinning with Jenn. really hot in there today but good session. Quads aching!

Sunday Sep 9, 2012 #

10 AM

X Training 30:00 intensity: (15:00 @1) + (10:00 @2) + (5:00 @3)
slept:7.5 weight:56.1kg

on the cross trainer doing a random hills programme, average level 15.
foot hurt a bit but not too bad
11 AM

Strength & Conditioning 30:00 [1]
slept:7.5 weight:56.1kg

Pure Core. Basically we did crunches of various description non-stop for 30 mins. I predict pain tomorrow. Good class though :)

Saturday Sep 8, 2012 #

12 PM

Other 2:00:00 [1]
slept:8.0

Mum and Dad came to visit so went for along walk in the peaks. Parked at cutthroat bridge and did our normal loop. I forgot how long it takes to run normally so underestimated the time somewhat, but it was such a gorgeous day it didn't matter. Took about 5 hours including lunch stop and some photo faff. Got a very sunburnt neck, oops!
Today reconfirmed that Derwent Edge is one of my favourite places ever, especially in the sunshine :D

Thursday Sep 6, 2012 #

7 AM

Swimming 45:00 [1]
slept:8.0

4 x 500m. My style went downhill after the first 2. Might do some drills or something next time. Hope my foot is better soon!
6 PM

Cycling 58:43 [1] +10m
slept:8.0

spinning again. sweated a small lake.

Wednesday Sep 5, 2012 #

6 PM

Cycling 1:01:16 [1] +4m
slept:8.0 weight:56.7kg

spinning at S10. cycling is hard work!

Tuesday Sep 4, 2012 #

8 AM

Swimming 22:00 [1]
slept:7.5 weight:57kg

2 x 500m crawl. A quite pathetic session but it's a long time since I swam 500m all in a row and I was a bit short on time. Sadly my gym membership seems to have lapsed and I had to blag my way in. Need to work on that.

Monday Sep 3, 2012 #

7 AM

Running 41:42 [1] 6.87 km (6:04 / km) +152m 5:28 / km
slept:8.0 weight:57kg shoes: New Balance 1062 orange 2

longer morning loop and on to jessop west. foot feeling ok at the beginning but sore by the end.

Sunday Sep 2, 2012 #

Note

Week 1 of the Thrive diet complete. We didn't get it quite right. I suspect we had no where near enough calories in total. It's hard to eat enough lettuce to survive. We've tweaked it so hopefully next week will go better...
C • What is the Thrive diet?! 9
11 AM

Running 1:33:43 intensity: (1:20:35 @1) + (12:47 @2) + (21 @3) 14.3 km (6:33 / km) +247m 6:02 / km
ahr:137 max:160 slept:9.0 weight:56.7kg shoes: Walshes

long run down rivelin with alex. nice day for it. Tested out some Direct Fuel Bites which just about kept me going :)

Saturday Sep 1, 2012 #

1 PM

Running 14:08 [1] 2.27 km (6:14 / km) +30m 5:50 / km
slept:9.0 shoes: New Balance 101

warming up

Orienteering 22:11 intensity: (50 @1) + (8 @2) + (5:03 @3) + (9:10 @4) + (7:00 @5) 3.74 km (5:56 / km) +57m 5:31 / km
ahr:165 max:180 slept:9.0 shoes: New Balance 101

UKRL sprint relay, leg 3 for SYO1 - 1st. SYO2 were 2nd. A real shame that no other teams turned up. It was a great race, really tricking o and route choices.
This weeks attempt at the thrive diet was not conducive to running fast (probably something to do with losing 3 kg in 5 days). Felt dreadful from the start, legs aching and no energy. Enjoyed the orienteering though :)

Orienteering 45:58 intensity: (16:38 @1) + (2:58 @2) + (16:42 @3) + (6:54 @4) + (2:46 @5) 4.62 km (9:57 / km) +59m 9:21 / km
ahr:143 max:173 slept:9.0 shoes: New Balance 101

30 min Score race. Still feeling drained so was happy when no one set off the same way as me. There were only 2 real ways to set off so bit surprised, there must have been queues at some of the controls. Got all but 3 controls. which given that I just jogged was quite ok. one of them I knew I missed, the other 2 I had no idea about!

Running 11:38 [1] 0.8 km (14:32 / km) +11m 13:37 / km
ahr:120 max:139 slept:9.0 shoes: New Balance 101

warm down collecting controls

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