Training Log Archive: rachaelIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
Running 1:55:00 [3] 16.0 km (7:11 / km) +500m 6:13 / km
shoes: Asics trabuco
perfect way to end the year. long run from edale with the boys and lizzie. temperature inversion so freezing fog in the valley but as soon as we got above it there were amazing views :) a bit longer than expected but really good. ran part of the skyline. quads really aching still after weights, particularly on the up hills!
amazing
route
RPE: 3
amazing
route
RPE: 3
Tuesday Dec 30, 2008 #
Running (L2) 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics trabuco
round beeley and wharncliffe chasing after alex
out for 20 and back via slightly different route plus a bit at the end
route ish
legs aching after yesterdays weights... maybe i should have decreased the load a little..
RPE: 5
out for 20 and back via slightly different route plus a bit at the end
route ish
legs aching after yesterdays weights... maybe i should have decreased the load a little..
RPE: 5
Monday Dec 29, 2008 #
Strength & Conditioning (LME) 40:00 [3]
shoes: Asics 2130 GT
dynamic warm up then 2 x 8 x 8 x 40kg semi squat jumps hard work!
RPE: 5
RPE: 5
Cycling warm up/down 13:00 [1]
Sunday Dec 28, 2008 #
Note
bummer, forgot about christmas opening at the gym so will have to wait til tomorrow for the session
Skiing 10:00 [3]
testing out my boots on lots of moguls
Saturday Dec 27, 2008 #
Note
(rest day)
feeling a bit sniffly this morning and really really don't want to get ill again, so decided to be wise and have a rest day and hopefully avoid getting the cold that both my parents have. bought some first defense instead and went for a very leisurely walk.
Friday Dec 26, 2008 #
Running (L1) 59:50 [2]
shoes: Walshes
run from square corner with alan and alex. they told me it wouldn't be more than 45 mins, but it was... nice run though and went at a steady pace the whole time. ran down the hill, through big wood, hanging stone and back through silton. verynice :)
RPE: 2
route went something like this
RPE: 2
route went something like this
Thursday Dec 25, 2008 #
Note
(rest day)
enough days in a row so time for a rest
Wednesday Dec 24, 2008 #
Running (L1) 1:44:00 [2]
long run with alex, pippa and duncan from gribdale gate up captain cooks, down the back to high cliff nabb, hanging stone, up roseberry topping and back. Died after about an hour and legs ended up feeling really heavy but really enjoyed the run taking in all the sites. ate lots of yummy food after to recover :)
RPE: 3
RPE: 3
Tuesday Dec 23, 2008 #
Running (L1 + strides) 59:00 [2]
another nice run from natural retreats including some strides. its a really good place to go running from :)
RPE: 3
RPE: 3
Monday Dec 22, 2008 #
Running (L1) 48:00 [3]
really nice run from natural retreats down to the river swale, through the fields, up and back through the woods. lovely jubbly.
RPE: 3
RPE: 3
Sunday Dec 21, 2008 #
Running (Saltwell 10k) 56:55
we thought this was going to be a fast road race for alex to get a good time and i planned to run but take it easy. turned out they'd changed the route to be 3 x ~3k with 1k at the end. there were 2 significant hills in each lap and it wasn't a fast route at all! i set off a bit keen and had to slow down. it was super slow but good fun and the lungs felt fine :)
lap 1 12:40
lap 2 13:55
lap 3 14:30 ish
total 46:55
RPE: 6
lap 1 12:40
lap 2 13:55
lap 3 14:30 ish
total 46:55
RPE: 6
Saturday Dec 20, 2008 #
Running (E1 + strides) 25:00 [3]
shoes: Asics 2130 GT
easy round bole hill including 6 strides 20s (40s)
RPE: 3
RPE: 3
Friday Dec 19, 2008 #
Running (L2) 33:30 6.5 km (5:09 / km)
shoes: Asics 2130 GT
jogged down and round the 5k loop again then a slightly longer warm down after. pushed a bit harder this time but it still took 25 mins...
lungs feeling clear now which is good :)
RPE: 5
lungs feeling clear now which is good :)
RPE: 5
Thursday Dec 18, 2008 #
Note
(rest day)
i planned to go cycling in the gym but after a super long (10 hours) day at work i was too tired and hungry and decided being sensible and resting was a wiser plan so i ate some g-free mum-made mince pies instead. yum yum.
Wednesday Dec 17, 2008 #
Running (E1) 36:53 [2] 6.2 km (5:57 / km)
slept:8.5 shoes: Asics 2130 GT
actually felt ok running, hurray! a bit of coughing at the beginning but no rattling anymore :)
jogged down to fox hill then round alex's 5k loop (29.30, i was making an effort to go slow!) and back up the hill home.
watch is full so it didn't record the HR but was between 132 and 142 pretty much all the way.
happy that i finally seem to be getting better!
RPE: 2
then off to jen and hugh's for good dinner, chat and puzzles!
jogged down to fox hill then round alex's 5k loop (29.30, i was making an effort to go slow!) and back up the hill home.
watch is full so it didn't record the HR but was between 132 and 142 pretty much all the way.
happy that i finally seem to be getting better!
RPE: 2
then off to jen and hugh's for good dinner, chat and puzzles!
Tuesday Dec 16, 2008 #
Skiing 10:00 [2]
a nice hour on the slope with a good bit of moguls practice.
got annoyed that they wouldn't open the second lift for the first 20 mins so spent a lot of time standing in a queue.
also got annoyed with the gayness of ellis brigham and the unhelpfulness of their staff. they have lost my business forever.
on the plus side, my cough is much much better :)
got annoyed that they wouldn't open the second lift for the first 20 mins so spent a lot of time standing in a queue.
also got annoyed with the gayness of ellis brigham and the unhelpfulness of their staff. they have lost my business forever.
on the plus side, my cough is much much better :)
Monday Dec 15, 2008 #
Note
(sick)
the coughing has almost stopped now but my chest is still rattling a bit. Really warey of starting too much too soon. Will try and do some easy circuits tonight seeing as i have to be there anyway and will see how it goes...
looks like this week will be taken up with getting back to full speed so won't be a proper training week. At least by next monday i should be full speed ahead to start block 2...
looks like this week will be taken up with getting back to full speed so won't be a proper training week. At least by next monday i should be full speed ahead to start block 2...
Circuits 40:00 [1]
took it super easy and missed out all the jumping stuff so as to keep the heart rate low and did lots of chairs instead.
RPE: 2
RPE: 2
Running warm up/down 5:00 [1]
Sunday Dec 14, 2008 #
Running (E1) 19:46 [2]
a pootle at redmires. i can't go much faster than a walk without coughing.
RPE: 1
RPE: 1
Note
(sick)
Saturday Dec 13, 2008 #
Note
(sick) (rest day)
maybe i did too much yesterday... :(
Friday Dec 12, 2008 #
Note
(sick)
yesterdays run didn't kill me and therefore it must have been good for me. so i will do some light training again today :)
Running 38:00 [2]
shoes: Asics 2130 GT
jogging to deliver christmas cards. bailed out half way through and left alex to do the rest as i got a bit tired. had a few coughing fits but not too bad...
RPE: 2
RPE: 2
Thursday Dec 11, 2008 #
Running 16:30 [1]
shoes: Asics 2130 GT
super easy yogging to try and get back into it.
RPE: 1
RPE: 1
Pilates 20:00 [1]
and some good core and back work
Note
(sick)
Wednesday Dec 10, 2008 #
Note
(sick)
Tuesday Dec 9, 2008 #
Note
(sick)
booooooo still coughing a lot and its driving me mad. according to one of the resp doctors there's lots of RSV is going round. i guess i have it :(
Monday Dec 8, 2008 #
Note
(sick)
Sunday Dec 7, 2008 #
Note
(sick)
Saturday Dec 6, 2008 #
Note
(sick)
Friday Dec 5, 2008 #
Note
(sick)
spent all day coughing and sleeping
Thursday Dec 4, 2008 #
Note
(sick)
:(
booo i'm properly ill. have finally sucumbed to what everyone else had at the weekend i think. maybe a long run wasn't the best plan yesterday...
early night
booo i'm properly ill. have finally sucumbed to what everyone else had at the weekend i think. maybe a long run wasn't the best plan yesterday...
early night
Wednesday Dec 3, 2008 #
Pilates 30:00 [1]
good to get back into it
RPE: 1
RPE: 1
Running (L1 + I strides) 1:37:00 [2]
fell asleep for an hour after pilates then went out on my run. Not feeling great but hoping its just the cold air and not me getting what everyone else has had...managed an hour in rivelin (inc hills 2 and 3 of the hills loop) before it got to dark then finished up on the streets and the the 6 strides in bole hill on the grass. Super slippy everywhere so taking it quite easy to make sure i didn't fall over
RPE: 3
RPE: 3
Note
feeling worse this evening and have started coughing :( off to bed with me...
Tuesday Dec 2, 2008 #
Strength & Conditioning (LME) 35:00 [3]
shoes: Asics 2130 GT
squats with no weight a dn 6 x cleans 28kg as warm up then:
2 x 8 x 8 semi squat jumps, all 40kg. really tough work today! had to get a pad to put between the bar and my shoulder blades as they were getting mighty sore with all the jumping.
jackknife and pressups on ball, crunches on ball, captains chair, side bends 7kg DB, back hyperextension in the 10 min break (which for once was 10 mins because i managed to hold on to the bar!), plank after series 2.
they were getting really tough by the end and had to really concentrate to get my knees to stay in the right place.
RPE: 6
2 x 8 x 8 semi squat jumps, all 40kg. really tough work today! had to get a pad to put between the bar and my shoulder blades as they were getting mighty sore with all the jumping.
jackknife and pressups on ball, crunches on ball, captains chair, side bends 7kg DB, back hyperextension in the 10 min break (which for once was 10 mins because i managed to hold on to the bar!), plank after series 2.
they were getting really tough by the end and had to really concentrate to get my knees to stay in the right place.
RPE: 6
Cycling warm up/down 20:00 [1]
13 w/u 7 w/d
Running (E1) 35:35 [2]
shoes: Asics 2130 GT
waited for alex to go running but it got a bit late and i ran out of energy half way round the loop :( eaten lots of dinner to make up for it :) it was blummin freezing. down to hillsborough park via compost then to wickes and back up the hill. stopped at the bottom of blake street and walked home.
RPE: 3
RPE: 3
Monday Dec 1, 2008 #
Running (L2) 29:01 [3]
ahr:149 max:163 shoes: Asics 2130 GT
rivelin morning route. mighty chilly this morning.
RPE: 5
RPE: 5
Circuits (45-15s) 40:00 [3]
shoes: Asics 2130 GT
first week of doubles and it was hard work! don't think side lift then oblique bridge will ever be easy...
RPE: 5
RPE: 5
Running warm up/down 6:00
Running (E1) 28:59 [3]
shoes: Asics 2130 GT
post circuits run on my lonesome again.
RPE: 3
RPE: 3