Training Log Archive: rachaelIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running intervals (reps) 16:00 [5]
shoes: nike flats
12 x 400m
tight on time today for the mega session so thought i was only going to get 11 in. but then alex was late coming to get me so did the 12th after a slightly shorter rest.
84, 81, 78, 81, 79, 80, 80, 82, 82, 82, 80, 79
5 mins btwn reps except for the last one which was 4 mins
not very consistent times tonight! started straight after the warm up then pit stopped and changed my shoes in the first rest... obviously need to do strides/ prepare better as first one was rubbish compared to the rest!
toe not as bad as yesterday but v sore after
could smell the hayfever in the air. booooo.
RPE: 7
tight on time today for the mega session so thought i was only going to get 11 in. but then alex was late coming to get me so did the 12th after a slightly shorter rest.
84, 81, 78, 81, 79, 80, 80, 82, 82, 82, 80, 79
5 mins btwn reps except for the last one which was 4 mins
not very consistent times tonight! started straight after the warm up then pit stopped and changed my shoes in the first rest... obviously need to do strides/ prepare better as first one was rubbish compared to the rest!
toe not as bad as yesterday but v sore after
could smell the hayfever in the air. booooo.
RPE: 7
Running warm up/down 1:06:00
shoes: NB 1062
3 laps w/u, bits btwn reps and w/d once i got home round the park
Monday Mar 30, 2009 #
Running (L2) 38:00 [3]
shoes: NB 1062
out along fulwood road and back before circuits. feeling pretty tired but not too bad and at least not dizzy :) toe mighty sore and had to stop to mobe it part way. v annoying
RPE: 4
RPE: 4
C • toe 4
Circuits 40:00 [3]
shoes: NB 1062
missed the gym opening times yesterday so decided to do circuits today instead of just watching it like the last couple of weeks. Worked hard on the jumping bits
only 4 students there... might not be worth running it on trunce days in future.
RPE: 5
only 4 students there... might not be worth running it on trunce days in future.
RPE: 5
Running warm up/down 9:00 [1]
shoes: NB 1062
Sunday Mar 29, 2009 #
Orienteering race 43:43 [5]
compass sport cup
womens blue course. a bit scrappy at the start but good after. pretty easy but tough to run hard
RPE: 7
womens blue course. a bit scrappy at the start but good after. pretty easy but tough to run hard
RPE: 7
Running warm up/down 25:00 [2]
w/u with alex and dad, w/d with alex
Note
then 2 hours of walking round yorkshire sculpture park with alex and my parents. some cool sculptures. quote of the day from my mum "sometimes i can't quite tell if its a sculpture or not". we're cultured in my family :)
Saturday Mar 28, 2009 #
Running (L1) 1:24:30 [2]
run with jenny and mairead from beeley round wharncliffe and back. very nice, good chat, and just what i needed :)
RPE: 3
RPE: 3
Strength & Conditioning 10:00 [1]
core and physio exercises
Friday Mar 27, 2009 #
Note
slept:9.5 (rest day)
another one
Thursday Mar 26, 2009 #
Note
slept:9.0 (rest day)
still not feeling right so decided to move my rest day. guess i am more worn out from the last 2 weeks than i thought.
trying to convince myself i am not a wuss for not going training!
trying to convince myself i am not a wuss for not going training!
Wednesday Mar 25, 2009 #
Pilates 30:00 [1]
slept:9.0
good to get back to it again, my core needs work!
RPE: 1
RPE: 1
Running (E1) 47:00 [2]
shoes: New Balance 1060
with alex down rivelin to the ford and back up and home on my own. Nice to get out in the afternoon but feeling a bit dizzy in the middle. Not been feeling right on my into work the last few days either. Big glass of orange and an iron tablet when i got home.
RPE: 3
RPE: 3
Tuesday Mar 24, 2009 #
Running intervals (3 min hills) 48:00
shoes: Asics 2130 GT
really windy again today so decided not to go to track but save it for thursday (when hopefully the wind will have stopped) and did intervals instead.
Really pleased with the session. Did 4 x 3 min hills (4 mins jog back down) up upperthorpe. Got to the cave on all 4 reps and v happy because 1. all reps were within 2 m of each other and 2. that point was way further than i've ever got before :) plus only just behind alex on the last one.
v hard work but really good session. 9w/u and 11 w/d
RPE: 7
Really pleased with the session. Did 4 x 3 min hills (4 mins jog back down) up upperthorpe. Got to the cave on all 4 reps and v happy because 1. all reps were within 2 m of each other and 2. that point was way further than i've ever got before :) plus only just behind alex on the last one.
v hard work but really good session. 9w/u and 11 w/d
RPE: 7
Monday Mar 23, 2009 #
Running 40:00 [2]
run with alex from crimicar lane to wyming brook and back in a loop. nice and sunny but blowing an absolute gale, hard work on the way out!
feeling surpirsingly good after last week, just need lots of sleep tonight :)
RPE: 3
feeling surpirsingly good after last week, just need lots of sleep tonight :)
RPE: 3
Sunday Mar 22, 2009 #
Orienteering (Loch Vaa relay simulation) 1:00:00
really good last session for the training camp.
Warm up with hel B then 3 x relay loops in a team with oli and matt h:
1. 1:15 map, helen and i had the same course so got some good head to head racing in
then jogging whilst we waited for the boys
2. 1:10 map, racing on my own as different course to helen, we passed about half way but then both missed a control (me by more) but helen forgot to go to the last control so had to do a penalty loop after the boys got back!
3. 1:5 map with oli taking it in turns to navigate.
v good race practice with different sections and lots of fun!
warm down collecting 3 controls
RPE: 7
(times approx at the moment, need to check out my splits!)
Warm up with hel B then 3 x relay loops in a team with oli and matt h:
1. 1:15 map, helen and i had the same course so got some good head to head racing in
then jogging whilst we waited for the boys
2. 1:10 map, racing on my own as different course to helen, we passed about half way but then both missed a control (me by more) but helen forgot to go to the last control so had to do a penalty loop after the boys got back!
3. 1:5 map with oli taking it in turns to navigate.
v good race practice with different sections and lots of fun!
warm down collecting 3 controls
RPE: 7
(times approx at the moment, need to check out my splits!)
Running warm up/down 15:00 [2]
Saturday Mar 21, 2009 #
Orienteering race (Culbin classic) 1:25:26 [4]
i love culbin, the orienteering is just amazing. set off at a hard but not race pace (helen B was absolutely killing me on the splits!) and only made a couple of hestiations plus one bad route. pleased with my oing and held my pace til the end. was a bit worried setting out that i would run out of energy (my food got thrown out!) which probably was part of why i wasn't racing. got some fastest splits towards the end though :)
RPE: 6
RPE: 6
Running warm up/down 15:00 [1]
Note
lizzie physioed my toe - its been v painful recently. need to go to the doc and get referred but have some exercises to keep me going.
Friday Mar 20, 2009 #
Note
(rest day)
tired and legs aching from yesterday!
nice to be back up in sunny inverness
nice to be back up in sunny inverness
Thursday Mar 19, 2009 #
Strength & Conditioning (LME) 36:00 [3]
3 x {8 x 10 x 35kg semi squat jump} 30s between sets, 7 1/2 mins with core (plank, jecknife pressups, wobbles) between series
tough!
figure 4s and wood choppers after
RPE: 5
tough!
figure 4s and wood choppers after
RPE: 5
Cycling warm up/down 6:00 [1]
Wednesday Mar 18, 2009 #
Orienteering 1:15:00 [3]
long training on Darnaway.
Really good fun. Small miss on 1 after avoiding gorse and messed up 5 - not a good enough plan. went round to 16 then bailed and pegged it back to the car to get to the airport...
RPE: 4
Really good fun. Small miss on 1 after avoiding gorse and messed up 5 - not a good enough plan. went round to 16 then bailed and pegged it back to the car to get to the airport...
RPE: 4
Tuesday Mar 17, 2009 #
Orienteering (L1) 1:10:00 [3]
3.5k line then 1.2k compass which got a bit ruined by the wind blown. pretty good but got a bit fed up with the forest... ran the last cluster well so happy when i finished and was good to miss out the middle.
RPE: 3
RPE: 3
Orienteering 55:00 [3]
brilliant fun. 5 x sprint o intervals with the ms parma girls. managed to win every one :)
10 wu and 10 wd
RPE: 6
10 wu and 10 wd
RPE: 6
Monday Mar 16, 2009 #
Orienteering (Glen Affric) 1:30:00 [3]
lbeautiful! ong legs course. oing well and only a couple of minor wobbles
RPE: 4
RPE: 4
Orienteering (trains) 1:04:00 [3]
3 trains with helen b. unfortunately they'd felled basically the entire area. and if the trees hadn't been shopped down they'd fallen down. boooo. tough work and a real battle. feel like i've been battered with a large stick.
RPE: 5
RPE: 5
Sunday Mar 15, 2009 #
Orienteering (Granish) 37:00 [3]
fun technical o
RPE: 3
RPE: 3
Saturday Mar 14, 2009 #
Orienteering (2 x sprint courses) 24:24 [4]
slept:9.0 shoes: Walshes
fun sprint courses on magic's new and very cool map of burbage mines.
first course ran well apart from one hesitation on 10 and not seeing the first control in its pit when i got there 11:44
second course wasn't as sharp: 5s on 2 due to not checking dirn out of hole, 5 lost ~15s, went to correct reent, didn't see control decided maybe it wasn't a reent, went back, then went back to where i was tostart with doh, could feel jenny reeling me in round the next section, missed a bit on 11 (5s) and went past 12 thinking it was further along the hill (5s)
really good fun and brilliant training :)
first course ran well apart from one hesitation on 10 and not seeing the first control in its pit when i got there 11:44
second course wasn't as sharp: 5s on 2 due to not checking dirn out of hole, 5 lost ~15s, went to correct reent, didn't see control decided maybe it wasn't a reent, went back, then went back to where i was tostart with doh, could feel jenny reeling me in round the next section, missed a bit on 11 (5s) and went past 12 thinking it was further along the hill (5s)
really good fun and brilliant training :)
Running warm up/down 30:00 [2]
shoes: Walshes
shortish warm up, jogging between courses and longer warm down chat with jenny
RPE whole session: 4
RPE whole session: 4
Friday Mar 13, 2009 #
Note
slept:10.0 (rest day)
10 hours sleep last night (and still in work before 9!) and feeling much better this morning :)
Decided to have another rest day so i am ready for hard training next week :)
Decided to have another rest day so i am ready for hard training next week :)
Thursday Mar 12, 2009 #
Note
despite a good half hour of stretching and great pain from a tennis ball last night, i still have really sore muscles this morning!
Note
(rest day)
feeling totally whacked this evening, too much work over the last few days. decided to have my rest day and an early night.
Wednesday Mar 11, 2009 #
Strength & Conditioning (General strength training) 55:00 [3]
shoes: Asics 2130 GT
3 x {8 x 50kg (last set 55kg) squat, 1' plank 1' wobbles}
3 x {6 x 30kg, 35kg, 35kg cleans, 20 x 7kgDB side bends, 1' wobbles}
3 x {8 x 38kg SLDL, 15 back extension, 1' squat wobbles}
3 x {2 x 6 x 14kg DB lunges, jack-knife/pressup x 10, 1' 5kg DB wobbles}
plus figure 4s, captains chair, woodchopper, back mobilisation.
bit of a shock to my body to be doing heavy stuff again
nice to have the gym a bit emptier that normal, will have to go at 7:30 again, plus got some good chat from a bloke impressed with my cleans :)
RPE: 5
3 x {6 x 30kg, 35kg, 35kg cleans, 20 x 7kgDB side bends, 1' wobbles}
3 x {8 x 38kg SLDL, 15 back extension, 1' squat wobbles}
3 x {2 x 6 x 14kg DB lunges, jack-knife/pressup x 10, 1' 5kg DB wobbles}
plus figure 4s, captains chair, woodchopper, back mobilisation.
bit of a shock to my body to be doing heavy stuff again
nice to have the gym a bit emptier that normal, will have to go at 7:30 again, plus got some good chat from a bloke impressed with my cleans :)
RPE: 5
Cycling warm up/down 13:00 [1]
shoes: Asics 2130 GT
Running (E1) 33:00 [2]
didn't get back from work til 7:20 so slightly shorter run than planned as tired and hungry
RPE: 3
RPE: 3
Tuesday Mar 10, 2009 #
Running (Reps) 1:14:22
warmup and drills
10 x 400m with just under 5 mins rest between reps. Tough session and whole body (except for head wierdly) went dizzy again. Takes blummin ages and had to dodge triathletes with no track sense at the end (actually alex had to dodge them and i got to run through after :) ) managed to stick to the times better this time
80, 79 (bit keen), 80, 80, 80, 81, 82 (dammit), 79 (pushing harder to make sure i wasn't slow again but overcooked it abit!), 81, 80
hard work and very tired by the end of the last one!
3 laps warm down
RPE: 8
10 x 400m with just under 5 mins rest between reps. Tough session and whole body (except for head wierdly) went dizzy again. Takes blummin ages and had to dodge triathletes with no track sense at the end (actually alex had to dodge them and i got to run through after :) ) managed to stick to the times better this time
80, 79 (bit keen), 80, 80, 80, 81, 82 (dammit), 79 (pushing harder to make sure i wasn't slow again but overcooked it abit!), 81, 80
hard work and very tired by the end of the last one!
3 laps warm down
RPE: 8
Monday Mar 9, 2009 #
Running (E1) 29:16 [2]
shoes: New Balance 1060
legs feeling the weekends training!
bole hill + walkley extension. super windy this morning.
RPE: 3
bole hill + walkley extension. super windy this morning.
RPE: 3
Sunday Mar 8, 2009 #
Orienteering 42:00 [3]
Blue course at Wombwell woods. Wanted to keep to my prescribed 40 min so didn't run brown. Cruised round at a steady pace working on super accurate compass and planning ahead. Went very well :) Wombwell is an awesome area and will be perfect for doing terrain intervals in. I'll have to get hold of the map...
RPE: 4
RPE: 4
Running warm up/down 5:00 [2]
to the start and back from the finish
Strength & Conditioning (LME5) 34:00 [3]
OMG this is a tough session. 3 x 6 x 8 x semi squat jumps on 30kg. 10s between sets and 12 mins between series. No, I'm not joking, 10 seconds between sets. the first 3 are hard but not bad, the 4th is a struggle and the 5th and 6th i wasn't sure if i would finish (but did!). boy am i going to hurt tomorrow.
In the gaps did single leg wobbles (lots), jack-knife pressups 2 x 10, 2 x 2 x 10 x 10kg single arm rows, captains chair, back extensions
RPE: 6
In the gaps did single leg wobbles (lots), jack-knife pressups 2 x 10, 2 x 2 x 10 x 10kg single arm rows, captains chair, back extensions
RPE: 6
Cycling warm up/down 13:00 [1]
Saturday Mar 7, 2009 #
Orienteering 1:16:00 [3]
Brown course at stanton moor + extra running after to make it a longun. Started off steady but ran out of energy after about 40 mins (don't think early dinner last night was a good idea, should have eaten again when i got home!) so ended up working harder than planned but going slower. Ran well in the technical bits but slow on the long legs. really like the area. Alex almost caught me at 6 after i spent a while looking for it where it should have been (and wasn't) and then ran away from me so i was on my own for the majority. A couple of misses on 15 and 16, bad route on 20 and not the best on 23. otherwise good and stuck to my training plan :)
RPE: 4
RPE: 4
Running 28:00 [2]
the running bits
Friday Mar 6, 2009 #
Note
(rest day)
Thursday Mar 5, 2009 #
Running (E1) 24:00 [2]
shoes: New Balance 1060
short morning run as i didn't wake up til 8:10 (= almost 10 hours sleep, sweeeet)
RPE: 3
RPE: 3
Running (L3 tempo run) 1:10:00
shoes: Asics trabuco
Warm up down to rivelin ramp then 2 x 10 mins with 1 min recovery up the bottom of the valley. They've filled in loads of the dodgy bits of path with sand which makes running fast and not breaking your ankle much easier :)
first one to just after road, walked the min rest then second one to yellow barriers. hard work!
warm down up the coppice track and through bole hill home. tired by the time we got back, its a shame there isn't a faster way home!
RPE for the L3: 8
RPE for the w/u&d 3
so overall RPE: 6?
first one to just after road, walked the min rest then second one to yellow barriers. hard work!
warm down up the coppice track and through bole hill home. tired by the time we got back, its a shame there isn't a faster way home!
RPE for the L3: 8
RPE for the w/u&d 3
so overall RPE: 6?
Wednesday Mar 4, 2009 #
Running (E1) 48:16 [2]
shoes: New Balance 1060
nice morning run down rivelin which was looking very pretty with a thin layer of mist sitting on the water :) very glad it wasn't raining!
RPE: 3
RPE: 3
Tuesday Mar 3, 2009 #
Running (track reps) 51:00
ridiculousy minging weather that kind of ruined the reps session i was doing. Raining hard and blowing a gale and the wind got stronger as the session went on. Ended up having to shorten the rests in order to prevent myself from getting hypothermia. In hindsight I mybe should have changed it sooner as despite wearing thermal and waterproof (which it seems is not actually waterproof) i was freezing by the end to the point that my hands stopped working and they only regained movement on the way home after blowing hot air in the car for a long time :( Did the 200s starting at the bottom bend to avoid as much head wind as poss (and they are therefore slightly wind assisted). did the 400s with the first 100 straight into the wind. ouch. by the second set my trainers were water logged and it felt like i was running in a marsh. Next time the weathers like that i am doing a different session/staying at home on the sofa!
3 laps warm up and 6 x strides
4 x {2 x 200m, 1 x 400m}
37 (2.00) 39 (2.00) 82 (4.00)
37 (2.00) 40 (2.00) 86 (3.30)
40 (2.00) 40 (2.00) 86 (2.00)
40 (2.00) 40 (2.00) 86
only 1.5 laps warm down as too cold/wet.
the 200s went pretty much to plan but the 4s were a bit slow due to wind/water.
RPE: 7
3 laps warm up and 6 x strides
4 x {2 x 200m, 1 x 400m}
37 (2.00) 39 (2.00) 82 (4.00)
37 (2.00) 40 (2.00) 86 (3.30)
40 (2.00) 40 (2.00) 86 (2.00)
40 (2.00) 40 (2.00) 86
only 1.5 laps warm down as too cold/wet.
the 200s went pretty much to plan but the 4s were a bit slow due to wind/water.
RPE: 7
Monday Mar 2, 2009 #
Running (E1) 32:00 [2]
walkely bank, bole hill + extension. tired after yesterday's travelling
RPE: 2
RPE: 2
Strength & Conditioning (LME4) 40:00 [3]
the gym was absolutely rammed, there were actually 43 people in the free weights section. Not a hope of getting a bar so did the lunges with 9kg dumbbells instead. Not ideal but the best i could do. 3 x 8 x 10 with 30s between sets and 8 mins between series. Core, jackknife pressups etc in the rests. plus some extra exercises at circuits when not watching the others.
RPE: 5
RPE: 5
Cycling warm up/down 6:00 [2]
Running warm up/down 7:00 [2]
Sunday Mar 1, 2009 #
Orienteering race (British Relay Champs) 30:59 [5] 4.7 km (6:36 / km) +105m 5:56 / km
retained the trophy but this time for a different club! Nice to run for CLOK for the first time in a while.
Messed up the first control and lost ~45s but then ran well and passed a fair few people over the next 5 legs. One other small miss (~15s) on the second to last.
annoyed to have missed the first but happy with the way the running felt :)
RPE: 8
Messed up the first control and lost ~45s but then ran well and passed a fair few people over the next 5 legs. One other small miss (~15s) on the second to last.
annoyed to have missed the first but happy with the way the running felt :)
RPE: 8
Running warm up/down 15:00 [2]
warming up with alex and not much warming down as had to shoot off to get to wembley...
Running (unintentional training) 15:00 [2]
our journey was going very well and we made it to within 3 miles of wembley with over an hour to spare. But then we got stuck in a massive traffic jam outside the hindu temple. Eventually found somewhere it was legal to park and ran all the way to the stadium. Made it there just in time for the national anthem and kick off :)
great end to the long birthday weekend!
great end to the long birthday weekend!