Training Log Archive: rachaelIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Running (L2 pre circuits) 25:00 [3]
rhr:59 slept:9.0 weight:58.9kg shoes: Nike Bowerman
went to meet helen on her run, but my message got stuck in the air on the way so ended up running on my own.
Circuits 40:00 [3]
shoes: Nike Bowerman
the usual 45-15
RPE whole session: 6
RPE whole session: 6
Running warm up/down (L1) 20:00 [2]
shoes: Nike Bowerman
running in the hall then home after via the hospital
Sunday Mar 30, 2008 #
Running (L1) 1:30:00 [2]
shoes: Walshes
really nice run in the peaks with grace and laura. from fairholmes up lost lad, back tor, salt cellar and down. i love derwent edge when its sunny :)
RPE: 4
RPE: 4
Saturday Mar 29, 2008 #
Running 55:00 [2]
shoes: Asics trabuco
from the fox house up to burbage bridge and back over higger and carl wark. set off feeling ok but after about 5 mins there was nothing left in the tank and struggled to even keep upright. Guess i must not be recovered properly after JK and feeling dodgy... spent the rest of the day eating :) (and watching man u win the football)
RPE: 4
RPE: 4
Strength & Conditioning 30:00 [3]
not enough time for a proper set before heading to manchester but did:
3 x {8 x 55kg squat, 45'', planks 60'', single leg wobble cushion balance 60'', 45''}
2 x {8 x 38kg SLDL, 45'', 15 x back hyperextension, single leg squat on wobble cushion 60'', 45''}
2 x {8 doubles x 12kg DB lunge, 45'', 10 x jack-knife, 45''}
RPE: 6
3 x {8 x 55kg squat, 45'', planks 60'', single leg wobble cushion balance 60'', 45''}
2 x {8 x 38kg SLDL, 45'', 15 x back hyperextension, single leg squat on wobble cushion 60'', 45''}
2 x {8 doubles x 12kg DB lunge, 45'', 10 x jack-knife, 45''}
RPE: 6
Cycling warm up/down 8:00 [1]
Friday Mar 28, 2008 #
Note
(rest day)
Thursday Mar 27, 2008 #
Cycling 30:00 [2]
rhr:64 slept:8.5 weight:58.9kg
Made sure it was easy by taking my book with me :) Still managed to sweat alot though :s
RPE: 3
RPE: 3
Running (L2) 40:00 [3]
shoes: New Balance 1060
Evening run with alex
RPE: 6
RPE: 6
Wednesday Mar 26, 2008 #
Running 45:00
rhr:63 slept:9.5 weight:59.6kg
cruise down rivelin with alex
we got stopped by someone working for the sheffield telegraph who wanted to interview us about the state of the pavements/roads from a joggers point of view grrrrrr.
RPE: 5
we got stopped by someone working for the sheffield telegraph who wanted to interview us about the state of the pavements/roads from a joggers point of view grrrrrr.
RPE: 5
Tuesday Mar 25, 2008 #
Note
rhr:64 slept:9.5 weight:58.6kg (rest day)
Monday Mar 24, 2008 #
Orienteering race (Relay) 33:28 [5] *** 5.3 km (6:19 / km) +180m 5:24 / km
slept:8.5
Went out in 3rd. Almost passed 2nd, almost got caught by 4th. But ended up 3rd. 3 bronze medals for the weekend :-)
The first half of the course was good. I went out 2.5 mins down on elise and jenny and had to keep reminding myselft that pippa was behind chasing. My legs were aching from the start again although i guess thats what happens with back to back races with no real tapering beforehand. If i rested for all the races coming up i would never do any training! Saw jenny on my way into 9 and passed her on the way to 10, the last one in the woods. We then had the same gaffle for the rest of the course (the easy third in the fields), jenny was just behind me until the last control when she came past. Unfortunately having pushed hard for the rest of the race i had nothing left to respond so got 3rd. Silver would have been good but catching up 2 mins will have to do :)
RPE: 9
The first half of the course was good. I went out 2.5 mins down on elise and jenny and had to keep reminding myselft that pippa was behind chasing. My legs were aching from the start again although i guess thats what happens with back to back races with no real tapering beforehand. If i rested for all the races coming up i would never do any training! Saw jenny on my way into 9 and passed her on the way to 10, the last one in the woods. We then had the same gaffle for the rest of the course (the easy third in the fields), jenny was just behind me until the last control when she came past. Unfortunately having pushed hard for the rest of the race i had nothing left to respond so got 3rd. Silver would have been good but catching up 2 mins will have to do :)
RPE: 9
Running warm up/down 23:00
Sunday Mar 23, 2008 #
Orienteering race (Long) 1:15:30 [5] *** 10.9 km (6:56 / km) +455m 5:44 / km
slept:9.0
woke up and opened the curtains to find is snowing heavily. decided to skip the morning jog for fear of freezing to the pavement.
Felt rubbish today. My legs were already aching on the way to number 2 and i still had 70 mins left at that point.. Routegadget
Lost some time on number 2 by being too far left. Went through the middle of the lakes to 4 which wasn't a good idea as the open area was much tougher than the wood. Too high on 5. Then got stuck in a marsh up to my mid thigh on the way to 6 (the one next to the uncrossable one, although it was also pretty uncrossable). It was the kind of marsh where you think its going to be ok and suddenly have sunk past your knees. I actually had to grab tree branches to get myself out. Not a good start. Think the route round to the right would have been better although that would have missed the drink point. Thought the drinks points were positioned badly on the whole course as they only allowed one route choice (which generally wasn't th ebest one). Also what is the point of having a spectator control after 10 mins?!! Elise caught be just after 6 although i got 7 before her as she missed it. Then on the way to 13 i was online and could see her too far right and she missed the control quite badly. I was pleased to stay ahead for the rest of the race. The orange standard last few controls were a bit disappointing and the hill at the end killed me off good and proper. Missed a bit on 17 as a small bit of the marsh from earlier had attached itself to my map and looked like a small building. Got mighty confused for a few seconds. Ended up 5th on the day (Jenny overtook me on the run in i think!) but 3rd overall only 9s behind pippa.
All in all a bad start but it picked up. Really had to fight to get my legs to move so it was a good exercise in pushing to the end. Some good route choices but it was a disappointingly easy course.
Can't believe how much it snowed!
RPE: 9
Felt rubbish today. My legs were already aching on the way to number 2 and i still had 70 mins left at that point.. Routegadget
Lost some time on number 2 by being too far left. Went through the middle of the lakes to 4 which wasn't a good idea as the open area was much tougher than the wood. Too high on 5. Then got stuck in a marsh up to my mid thigh on the way to 6 (the one next to the uncrossable one, although it was also pretty uncrossable). It was the kind of marsh where you think its going to be ok and suddenly have sunk past your knees. I actually had to grab tree branches to get myself out. Not a good start. Think the route round to the right would have been better although that would have missed the drink point. Thought the drinks points were positioned badly on the whole course as they only allowed one route choice (which generally wasn't th ebest one). Also what is the point of having a spectator control after 10 mins?!! Elise caught be just after 6 although i got 7 before her as she missed it. Then on the way to 13 i was online and could see her too far right and she missed the control quite badly. I was pleased to stay ahead for the rest of the race. The orange standard last few controls were a bit disappointing and the hill at the end killed me off good and proper. Missed a bit on 17 as a small bit of the marsh from earlier had attached itself to my map and looked like a small building. Got mighty confused for a few seconds. Ended up 5th on the day (Jenny overtook me on the run in i think!) but 3rd overall only 9s behind pippa.
All in all a bad start but it picked up. Really had to fight to get my legs to move so it was a good exercise in pushing to the end. Some good route choices but it was a disappointingly easy course.
Can't believe how much it snowed!
RPE: 9
Running warm up/down 23:00
Saturday Mar 22, 2008 #
Running 12:00 [2]
slept:9.0 shoes: New Balance 1060
morning jog
RPE: 3
RPE: 3
Orienteering race (Middle) 34:51 [5] **** 5.2 km (6:42 / km) +195m 5:39 / km
4th but a minute and a bit down on 1st/2nd/3rd who were all a second apart! not happy with my race. Made a really stupid mistake on number 2 costing me just over a minute. Don't think my head had readjusted to 1:10 and made a parallel error and stopped way too early. Took a while to work out what i'd done. Lost about 10s on 4 due to being unsure, and some time crashing through brambles to 5 when i should have gone more round. Went round on the route choice to 9 although think straight was better. Missed in the broken ground to 11 as was too far right and wiggled abit to 15. Ran strongly at the end. Love racing on leith hill and thought the course was really good. Routegadget
Apart from the errors the gradient of my splits graph is the same as the others so at least i know i was running fast enough. Lots of things to learn from this race!
I can't believe how much hail there was. Ming ming. the clok tent survived well for the first hour but after the snow strom the pegs refused to stay in the ground... very grateful for my free Wilfs!
RPE: 9
Apart from the errors the gradient of my splits graph is the same as the others so at least i know i was running fast enough. Lots of things to learn from this race!
I can't believe how much hail there was. Ming ming. the clok tent survived well for the first hour but after the snow strom the pegs refused to stay in the ground... very grateful for my free Wilfs!
RPE: 9
Running warm up/down 35:00
Friday Mar 21, 2008 #
Event: JK 2008
Running 14:30 [2]
slept:8.5 shoes: New Balance 1060
morning jog
RPE: 3
RPE: 3
Orienteering race (Sprint) 16:24 [5] ***** 2.4 km (6:50 / km) +55m 6:08 / km
shoes: Walshes
a good result but found it really difficult to plan ahead and a few of my routes weren't the best. Routegadget
Taking a simpler route to 1 would have been better, although i think my route was ok if i had gone up the straighter alley in the middle. 5 forgot my plan mid leg and changed - left is better. 6 hadn't planned ahead and turned left after passing 1, realised and turned back right. 7 left to go through yellow square better. 12 should have gone round road.
A really fun area for a sprint and was glad to get a chance to run on it after not doing sprint at world cup there. The course was really well planned and required supreme concentration. Great fun and happy with bronze!
RPE: 9
Taking a simpler route to 1 would have been better, although i think my route was ok if i had gone up the straighter alley in the middle. 5 forgot my plan mid leg and changed - left is better. 6 hadn't planned ahead and turned left after passing 1, realised and turned back right. 7 left to go through yellow square better. 12 should have gone round road.
A really fun area for a sprint and was glad to get a chance to run on it after not doing sprint at world cup there. The course was really well planned and required supreme concentration. Great fun and happy with bronze!
RPE: 9
Running warm up/down 35:00
shoes: Walshes
warm up and strides before and nice gossip warm down after :)
Thursday Mar 20, 2008 #
Running 37:00
rhr:64 slept:8.5 weight:58.8kg shoes: New Balance 1060
Run with helen down rivelin way including some 45-15s to get the legs moving
RPE: 5
RPE: 5
Wednesday Mar 19, 2008 #
Note
slept:9.0 (rest day)
Tuesday Mar 18, 2008 #
Running intervals (Hallamshire) 1:00:00
rhr:64 slept:8.5 weight:59kg
warm up and drills then 17x200m with rest as other two ran their 200ms. 10k total in the team.
37 (1'19)
37 (1'18)
37 (1'21)
36 (1'18)
37 (1'20)
36 (1'20)
36 (1'19)
37 (1'26)
38 (1'27)
36 (1'23)
37 (1'26)
36 (1'23)
36 (1'28)
36 (1'25)
36 (1'29)
36 (1'25)
34
then nice easy warm down :)
RPE: 8
37 (1'19)
37 (1'18)
37 (1'21)
36 (1'18)
37 (1'20)
36 (1'20)
36 (1'19)
37 (1'26)
38 (1'27)
36 (1'23)
37 (1'26)
36 (1'23)
36 (1'28)
36 (1'25)
36 (1'29)
36 (1'25)
34
then nice easy warm down :)
RPE: 8
Monday Mar 17, 2008 #
Note
rhr:64 slept:9.5 weight:58.8kg
super sleepy so had a lie in :) Don't really feel like yesterday was a proper rest day! Think i will have to take it easy at circuits later..
Circuits 40:00 [3]
shoes: New Balance 1060
the usual 45-15s but in a different order this week. the side lifts were hard work but felt better than i thought i would :)
RPE: 6
RPE: 6
Running 30:00 [2]
shoes: New Balance 1060
warming up and down then through the streets after. Short run tonight to get to craneys for dinner. yum yum :)
Sunday Mar 16, 2008 #
Running 30:00 [1]
rhr:65 slept:7.0 (rest day)
hanging controls for the relay, which was a lot of walking as they were too heavy for me and a bit of running when there weren't so many left to carry!
lots of running around through the day to fetch oleg too. Don't feel like it was a rest day really :(
RPE: 3
lots of running around through the day to fetch oleg too. Don't feel like it was a rest day really :(
RPE: 3
Saturday Mar 15, 2008 #
Orienteering race (BUSA) 52:15 [4]
rhr:65 slept:9.0 weight:59kg
I'd meant this to be a warm up race for the JK, but it turned out to be an exercise in coping with the unexpected instead!
I got to the start on time to discover than i'd been moved 2 1/2 hours later in the start list the day before. Given the choice i decided to just run then but after the faffing had to punch a start unit and go straight away with no start boxes to prepare in, no tape on my laces etc...
I caught kim on the way to 2 but then got stuck in the rocks leaving 3 and messed up 4. Took me a while to settle into it and i got confused at 6 too. Had to stop and tie my laces on the way to 7. Then leaving 8 i thought i was going the other way and did a nice little loop after realising that 9 wasn't 11. D'oh. After that it got better but i lost time in the butterflies too (too far left on 15, stopped for laces again on 17). Then stood on the knoll at 20 for a long time as the control was in slightly the wrong place (and not where the tape was!). Fell in a large bracken/bramble bush trying to find 24 (where Grace came past again!) and missed the last control.
Some bits of the race i am pleased with but other bits were very scrappy. Doesn't help racing when you're n/c. Will tune up before next weekend :)
Really looking forward to it now, and think this was good practice for leith hill. thanks mat and oli for planning and good map - impressed with both!
RPE: 8
I got to the start on time to discover than i'd been moved 2 1/2 hours later in the start list the day before. Given the choice i decided to just run then but after the faffing had to punch a start unit and go straight away with no start boxes to prepare in, no tape on my laces etc...
I caught kim on the way to 2 but then got stuck in the rocks leaving 3 and messed up 4. Took me a while to settle into it and i got confused at 6 too. Had to stop and tie my laces on the way to 7. Then leaving 8 i thought i was going the other way and did a nice little loop after realising that 9 wasn't 11. D'oh. After that it got better but i lost time in the butterflies too (too far left on 15, stopped for laces again on 17). Then stood on the knoll at 20 for a long time as the control was in slightly the wrong place (and not where the tape was!). Fell in a large bracken/bramble bush trying to find 24 (where Grace came past again!) and missed the last control.
Some bits of the race i am pleased with but other bits were very scrappy. Doesn't help racing when you're n/c. Will tune up before next weekend :)
Really looking forward to it now, and think this was good practice for leith hill. thanks mat and oli for planning and good map - impressed with both!
RPE: 8
Running warm up/down 10:00 [2]
Friday Mar 14, 2008 #
Running (L1) 43:00 [2]
rhr:54 slept:9.0 weight:58.8kg shoes: New Balance 1060
morning run through bole hill to crosspool then broomhill with alex then home on own. feeling really tired still, esp on the ups.
RPE: 4
RPE: 4
Thursday Mar 13, 2008 #
Note
rhr:63 slept:8.5 weight:59.6kg
got up and tried to go downstairs and realised how much my legs hurt after yesterday. Bit of cycling should hopefully cure them :)
Cycling 30:00 [2]
RPE: 3
Running intervals 41:30
shoes: New Balance 1060
feeling super tired today so had a nap this afternoon. even after i still wasn't feeling very up for intervals but forced myself out anyway. short sharp session: 5 x 1' with 2' slow recovery.
RPE: 6
RPE: 6
Wednesday Mar 12, 2008 #
Strength & Conditioning 1:05:00 [3]
rhr:59 slept:7.5 weight:58.6kg shoes: New Balance 1060
slept badly due to wind and rain so bit late in the gym this morning. Did the full session anyway and was even later for work than normal :)
3 x {15 x 40kg squat, (1'), planks 1', single leg balance wobble cushion 1', (1')}
3 x {15doubles x 3.5kg DB split squat jump, (1'), 18 x 6kg DB side bends, single leg step down wobble cushion 1', (1')}
3 x {15 x 28kg dead lift, (1'), 16 x back hyperextension 1', single leg squat wobble cushion 1', (1')}
3 x {15doubles x 8kg DB lunges, (1'), 10 x jack-knifes, 3.5kg DB single leg balance wobble cushion 1', (1')}
legs absolutely wrecking by the end of this.
RPE whole session: 7
3 x {15 x 40kg squat, (1'), planks 1', single leg balance wobble cushion 1', (1')}
3 x {15doubles x 3.5kg DB split squat jump, (1'), 18 x 6kg DB side bends, single leg step down wobble cushion 1', (1')}
3 x {15 x 28kg dead lift, (1'), 16 x back hyperextension 1', single leg squat wobble cushion 1', (1')}
3 x {15doubles x 8kg DB lunges, (1'), 10 x jack-knifes, 3.5kg DB single leg balance wobble cushion 1', (1')}
legs absolutely wrecking by the end of this.
RPE whole session: 7
Running warm up/down 10:00 [1]
shoes: New Balance 1060
Orienteering (L1) 55:00 [2]
hanging controls on greno for the nighto. took longer than it should have plus i ran out of energy
RPE: 3
RPE: 3
Tuesday Mar 11, 2008 #
Swimming 38:00 [2]
rhr:59 slept:9.0
RPE: 4
Running intervals 55:35
shoes: New Balance 1060
warm up and drills then 5 x 800m off 5:55
2:53 [85,88] HR max 171 av 158
2:54 [86,88] 174,161
2:57 [87,90] 174,162
2:55 [87,88] 176,159
2:56 [87,89] 175, 165
warm down
very windy tonight and really felt it pushing you back coming round the bend onto second lap. Got totally drenched on the first rep but it cleared up after that and wasn't too bad.
RPE: 9
2:53 [85,88] HR max 171 av 158
2:54 [86,88] 174,161
2:57 [87,90] 174,162
2:55 [87,88] 176,159
2:56 [87,89] 175, 165
warm down
very windy tonight and really felt it pushing you back coming round the bend onto second lap. Got totally drenched on the first rep but it cleared up after that and wasn't too bad.
RPE: 9
Monday Mar 10, 2008 #
Circuits 40:00 [3]
slept:9.0 weight:59.6kg shoes: New Balance 1060
the usual 45-15. feeling surprisingly spritely having had a day off :)
RPE: 6
RPE: 6
Running (L1) 35:00 [2]
shoes: New Balance 1060
after circuits RPE: 4
Sunday Mar 9, 2008 #
Note
rhr:56 slept:9.0 (rest day)
Today i will mostly spend eating :) (and letting my legs recover from last week!)
Saturday Mar 8, 2008 #
Orienteering 1:10:00 [2]
ahr:133 max:155 rhr:64 slept:9.0
Easy session on the last morning. Should really have had a session like this at the beginning of the week to get into the maps! Orienteering really well and spiked almost everything :) Legs definately feeling all the training. Rest day tomorrow will be very welcome as will no ravine running for a while!
RPE: 4
RPE: 4
Friday Mar 7, 2008 #
Orienteering race (Camp champs "middle") 55:31 [4]
ahr:159 max:172 rhr:64 slept:9.0
Not actually a middle distance race but knew that before I went out. Missed the first 3 controls but settled into it after that and ran the second 2/3s really well. Middle Champion! (although Annika messed up at the beginning so much she decided to do an easy session instead!)
RPE: 7
RPE: 7
Running warm up/down 15:00 [2]
Running 1:10:00 [2]
ahr:133 max:157 shoes: New Balance 1060
Ran up a big hill then did a short control pick course amoungst some rocks which was very cool and then ran home via tracks and roads. Running with Annika. Pretty dead by the end.
RPE: 4
RPE: 4
Orienteering 15:00 [2]
shoes: New Balance 1060
the control pick bit of above
Thursday Mar 6, 2008 #
Orienteering intervals (Trains) 40:00 [4]
rhr:64 slept:9.0
Downhill trains.
Jogging up then 30s interval trains down. A few misses particularly first control on 2nd and 3rd trains. Good racing with the girls and the boys! Feeling really tired by the end.
RPE: 7
Jogging up then 30s interval trains down. A few misses particularly first control on 2nd and 3rd trains. Good racing with the girls and the boys! Feeling really tired by the end.
RPE: 7
Running 40:00 [3]
the uphill part
Wednesday Mar 5, 2008 #
Orienteering race (Camp champs long) 1:19:40 [4]
ahr:162 max:173 rhr:63 slept:9.0
first hour normal long race then 1:5 contour only for the last twenty mins. Totally messed up the first on on the new scale but not as bad as some others! champion :)
RPE: 8
RPE: 8
Running warm up/down 5:00 [1]
Orienteering race (Camp champs sprint 1) 14:03 [5]
ahr:164 max:175 shoes: New Balance 1060
Sprint round the streets of Forcalquier. 1:5000 map with 10m contours! One seriously big hill with a church/castle on top in the middle of the town.
2nd, 9s behind annika.
RPE: 8
2nd, 9s behind annika.
RPE: 8
Orienteering race (Camp champs sprint 2) 14:10 [5]
max:176
2nd sprint, about 15 mins after the first. much more route choice on this one. Quads really burning on the hills. 1st, 3s ahead of annika.
RPE: 9
RPE: 9
Running warm up/down 27:00 [1]
shoes: New Balance 1060
warm up, warm down and jogging in between the races
Tuesday Mar 4, 2008 #
Orienteering (middle distance) 35:00 [3]
rhr:64 slept:9.0
from chante l'oiseau. mainly good but couldn't find the last control for ages!
RPE: 5
RPE: 5
Running warm up/down 20:00 [2]
Circuits 20:00 [2]
strength with annika, elisa and maria in the sunshine :)
RPE: 5
RPE: 5
Monday Mar 3, 2008 #
Orienteering 55:00 [3]
rhr:62 slept:9.0
tough middle distance course. lots of felled areas and lots of up.
RPE: 5
RPE: 5
Running warm up/down 10:00 [1]
Orienteering 1:23:00 [3]
Trains with 30s gaps with emda, elisa, maria and em t. fun but tired. harwork!
RPE: 7
RPE: 7
Sunday Mar 2, 2008 #
Orienteering 1:14:00 [3]
ahr:160 max:170 rhr:63 slept:9.0
long distance race. 2.30 behind Annika. Were together for a lot of the course after i missed no 4. lots of different route choices so good.
RPE: 8
Travelling over to Sigonce in afternoon. Bit of a sore throat so no 2nd session.
RPE: 8
Travelling over to Sigonce in afternoon. Bit of a sore throat so no 2nd session.
Running warm up/down 20:00 [1]
Saturday Mar 1, 2008 #
Orienteering (middle distance) 35:49 [3]
lost 3 mins on no 11 but otherwise good.
RPE: 6
RPE: 6
Running warm up/down 45:00 [2]
reran 10-11 in the warm down. much better second time round :)
Orienteering race (prologue) 16:41 [4]
terrain sprint
RPE: 7
RPE: 7
Orienteering race (final) 19:10 [4]
went off in chasing start order with 20s intervals. started linus, annika, emil, me, elisa...
ran well for most of it and came back first girl :)
RPE: 8
ran well for most of it and came back first girl :)
RPE: 8
Running warm up/down 25:00 [1]
w/u, w/d and jogging in between