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Training Log Archive: rachael

In the 31 days ending Dec 31, 2009:

	activity	#	time	miles		km		+m
	Running	25	20:26:25	120.48		193.89		2732
	Strength & Conditioning	6	8:22:17
	Orienteering	3	1:34:08	7.98	(11:47)	12.85	(7:20)	153
	Pilates	2	1:00:00
	Climbing	1	45:00
	Circuits	1	32:51
	Cycling	3	12:34
	Total	26	32:53:15	128.46		206.74		2886
	[1-5]	26	27:13:04
averages - sleep:14.7 weight:58kg

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Thursday Dec 31, 2009 #

Running tempo (Threshold) 1:03:25 12.3 km (5:09 / km) +29m 5:06 / km
ahr:196 max:224 shoes: NB750

warm up to club house then 4 x 8 mins along outibridge road (1.64km, 1.67 km, 1.75 km, 1.74 km) with 2 min jog recovery. had a nice chat with jenny part way through my warm up :)

C • 224 4

Wednesday Dec 30, 2009 #

Running warm up/down 20:03 3.2 km (6:16 / km) +75m 5:36 / km
ahr:132 max:150 slept:10.0 weight:58kg shoes: NB750

to S10 and back

Strength & Conditioning 45:00 [1]
slept:10.0 weight:58kg shoes: NB750

2 sets of warm up (skipped the third as realised gym shut at 12)
4 x 4 x heavy half squat (70, 70, 80, 80)
3 x 8 x step ups 40kg
3 x 6 x 50kg SLDL
3 x {12 double SB press up knee drives, 8 SB hams}

Tuesday Dec 29, 2009 #

Running 53:51 7.9 km (6:49 / km) +155m 6:12 / km
ahr:134 max:155 slept:9.0 weight:58.6kg shoes: NB 1062

from home on the roads to rivelin which was nice and ice free. but then rivelin was like an ice rink so bailed and ran up through the woods/field to the stables. 10 x 10s hill sprints at the top of Cromwell on the way home

Monday Dec 28, 2009 #

Running 1:53:56 15.44 km (7:23 / km) +507m 6:20 / km
ahr:140 max:161 slept:8.5 shoes: Jalas Jukola

up roseberry topping, through guisbrough woods. over to captain cook and a few loops then met up with the family for lunch and a long walk back. good fun :)

Sunday Dec 27, 2009 #

Running 46:06 6.9 km (6:41 / km) +179m 5:55 / km
ahr:146 max:163 slept:8.5 shoes: Jalas Jukola

loop from cod beck up killer hill, down flying hill, through the fields and back.

Saturday Dec 26, 2009 #

Running 44:40 7.17 km (6:14 / km) +3m 6:13 / km
ahr:138 max:158 shoes: Jalas Jukola

round the new country park near home. went round the 6km trail but somehow it wad only 4km so did some extra loops then had a big snow fight with alex and ian. at least i foiled their ambush :)

Friday Dec 25, 2009 #

Running 35:02 4.94 km (7:06 / km) +9m 7:02 / km
ahr:127 max:144 shoes: Jalas Jukola

very easy with emma and sarah across the fields. alex has gone into hibernation so no running for him.

Thursday Dec 24, 2009 #

Note
(rest day)

feeling wrecked. boo hiss.

Wednesday Dec 23, 2009 #

Running 40:00 [3]

lactate and VO2 max testing. lactate test went fine but felt a bit dizzy by the end. Felt terrible during VO2 max and went really dizzy. i guess the flu jabs affected me more than i thought they would.

Tuesday Dec 22, 2009 #

Note
slept:9.0 weight:58.5kg (rest day)

Monday Dec 21, 2009 #

Running warm up/down 16:31 2.54 km (6:30 / km) +40m 6:02 / km
ahr:141 max:152 slept:7.5 shoes: NB 1062

to hallam

Strength & Conditioning 1:42:59
ahr:105 max:148 slept:7.5 shoes: NB750

usual warm up. did a GG and have a big lump on my shin now :(
3 x 6 hurdle jumps with box squat, 4 x 4 x 80kg heavy half squats, 4 x 6 x 40kg box step ups, 4 x 6 x 50kg SLDL, Ecc HS lowers, cable, SB hamstrings and pressup knee drives

C • ?!? 2

Running 49:13 7.5 km (6:34 / km) +157m 5:56 / km
ahr:140 max:166 slept:7.5 shoes: NB 1062

snowy rivelin run. very pretty

Sunday Dec 20, 2009 #

Note
(rest day)

Saturday Dec 19, 2009 #

Running 56:49 10.43 km (5:27 / km) +3m 5:26 / km
ahr:139 max:151 slept:10.5 shoes: NB750

down the canal/parks, round Vicky park and back all before breakfast.

Friday Dec 18, 2009 #

Running warm up/down 17:04 2.55 km (6:42 / km) +41m 6:12 / km
ahr:137 max:151 slept:8.5 weight:57.9kg shoes: NB 1062

Strength & Conditioning 1:38:22
ahr:100 max:128 slept:8.5 weight:57.9kg shoes: NB750

heart rate doesn't include warm up
normal warm up then:
back squats 4 x 30kg getting technique right again
walking lunges 4 x 12 x 12.5 kg DB
calf raises 4 x 2 x 8 x 12.5 kg
4 x 12 (superset press ups, 28.5 kg chins, 33 kg dips)
3 x (8 SB rollouts, 12 x 10 kg hypers)

Thursday Dec 17, 2009 #

Running 32:17 5.85 km (5:31 / km) +54m 5:16 / km
ahr:148 max:160 slept:8.5 weight:57.9kg shoes: NB 1062

round hillsborough park and back. saw jenny on her way to work :)

Running hills 1:13:48 13.34 km (5:32 / km) +69m 5:24 / km
ahr:144 max:170 slept:8.5 weight:57.9kg shoes: NB 1062

got home at 5:30 and wasn't really sure what to do with all the ice and snow but then realised it was almost time for hallamshire so went down there. we did 10 x 310m hills up the back path which was seemingly the only non-icy path for miles around (at least for the first 8 reps anyway).
1.10, 1.10, 1.08, 1.08, 1.11, 1.12, 1.12, 1.13, 1.15, 1.14
hard work doing something faster but a good session given the conditions.

Wednesday Dec 16, 2009 #

Running warm up/down 14:57 2.51 km (5:57 / km) +43m 5:29 / km
ahr:139 max:153 slept:7.0 weight:57.6kg shoes: NB 1062

home to hallam

Orienteering 33:24 4.88 km (6:51 / km) +70m 6:23 / km
ahr:148 max:169 slept:7.0 weight:57.6kg shoes: NB 1062

fun SYO training round collegiate crescent.
3 x map memory loops (390m, 2.17; 870m, 5.40; 450m inc to start, 2.34) then 1.5 km course (2.54 km, 15.30)

Running warm up/down 16:36 2.64 km (6:17 / km) +32m 5:56 / km
ahr:148 max:160 slept:7.0 weight:57.6kg shoes: NB 1062

hallam to home via post box

Pilates 30:00 [0]

Tuesday Dec 15, 2009 #

Running 30:50 4.79 km (6:26 / km) +154m 5:33 / km
ahr:143 max:160 slept:7.5 weight:58.1kg shoes: NB 1062

via lauras, through bole hill and to school road to pick car up. Sliding around all over the lace through the fields. Thanks for a great evening candys!

Running intervals 53:33 10.11 km (5:18 / km) +72m 5:07 / km
ahr:152 max:165 slept:7.5 weight:58.1kg shoes: NB 1062

6 x 4 mins (1 min) along road to outibridge. had planed to do 8 but got my training/eating timings all wrong.

C • The Oughtibridge road 2

Monday Dec 14, 2009 #

Running warm up/down 6:45 1.22 km (5:32 / km)
ahr:137 max:151 slept:8.0 weight:57.9kg shoes: NB 1062

shroom lane to hallam

Strength & Conditioning 1:52:34
ahr:106 max:159 slept:8.0 weight:57.9kg shoes: NB 1062

warm up single leg squats, box jumps, dot jumps, olympic bar (5kg bar for OH squats)

3 x 6 x hurdle bounds with box squat
warm up set 60kg then 4 x 4 x (75kg, 80,80, 80) half squat
tried to do split squats with bar but toe wasn't having any of it so abandonned in second set
SLDL 4 x 6 x (45, 45, 50, 50)
4 x 6 x Eccentric hamstring lowers
3 x 2 x 8 x opposite arm/leg cable rows 11.25 kg
super set 3 x {12 pressup knee drives, 12 swiss ball hamstring bridge}

Cycling 5:00 [0]
slept:8.0 weight:57.9kg

Running 30:25 5.24 km (5:48 / km) +46m 5:34 / km
ahr:147 max:159 slept:8.0 weight:57.9kg shoes: NB 1062

run during circuits out along fulwood road including 10 hill sprints

Sunday Dec 13, 2009 #

Running race (Calderdale Relay) 1:29:22 15.23 km (5:52 / km) +436m 5:08 / km
ahr:162 max:174 slept:8.5 weight:58.4kg shoes: NB840 trail

leg 4 with Kirsty. really nice leg that's almost all fells but has 2 big (1 of which is v big!) climbs in it. Ran hard and pleased to get under 90 :) fun day and waiting to hear if we were 2nd or 3rd... (depends on mass starts)
edit: dammit - 3rd. so close!

C • well done! 2

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
slept:8.5 weight:58.4kg shoes: NB840 trail

Saturday Dec 12, 2009 #

Running 49:50 7.09 km (7:02 / km) +169m 6:17 / km
ahr:142 max:158 slept:9.0 shoes: NB840 trail

Friday Dec 11, 2009 #

Running 44:19 7.03 km (6:18 / km) +150m 5:42 / km
ahr:138 max:156 shoes: NB 1062

morning run down rivelin. tried out toe guard, seemed pretty good

C • toe guard??? sounds dangero... 3

Thursday Dec 10, 2009 #

Running warm up/down 15:35 2.59 km (6:01 / km) +40m 5:35 / km
ahr:140 max:151 shoes: NB750

to hallam

Strength & Conditioning 1:04:24
ahr:102 max:131 shoes: NB750

Day1 programme. empty except for me so got lots of coaching :)
warm up box jumps, single leg squats, dot jumps, hops etc then olympic bar warm up (used light bar for overhead squats)
4 x 8 x back squats (30, 40, 40 with box, 40)
4 x 12 x 10kg DB walking lunges
3 x 8 x 2 x 12.5 kg calf raises
3 x 12 x superset {press ups, 33kg pull, 33kg chin}
3 x superset {8 roll outs, 12 reverse hypers (o, 5, 10kg)}

Cycling 5:00 [2]
shoes: NB750

warm down

Running 24:44 4.47 km (5:32 / km) +22m 5:24 / km
ahr:143 max:156 shoes: NB750

to the works

Climbing 45:00 [1]

with jenny and her boys from work. fun to be back, arms wrecked by the end!

Wednesday Dec 9, 2009 #

Running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:8.0 weight:57.8kg shoes: NB750

to and from weston park

Orienteering 18:00 [4] 2.5 km (7:12 / km)
slept:8.0 weight:57.8kg

night o round the parks. fun but definitely need a better torch next time, couldn't see much and walked down the steps as i was scared of falling over! missed a couple of good routes.
time and distance a guess...

Note

easy day :)

Tuesday Dec 8, 2009 #

Running (Sub-threshold) 1:03:28 10.43 km (6:05 / km) +150m 5:41 / km
ahr:146 max:161 shoes: NB840 trail

Wyming brook - conduit - stanage edge - pole - resevoirs. nice run, partially in terrain. Feeling yesterdays strength set in my arms and legs and fairly tired by the end, need to build back slowly still.

Monday Dec 7, 2009 #

Running warm up/down 15:53 2.61 km (6:05 / km) +38m 5:41 / km
ahr:147 max:159 shoes: NB750

down to hallam

Strength & Conditioning 1:18:58
ahr:108 max:135 shoes: NB750

warm up with single leg squat, box jumps, dot jumps, zig zags.
2 x 8 x squats bar warm up then 3 x 8 x 30kg
3 x 8 x (60, 70, 75) half squats
3 x 12 x 10 kg DB lunges
3 x 8 x 40, 45, 45 SLDL
shoulder bridge + leg raise
3 x 8 x upper body circuit {28.5 kg assisted chin, 33kg assisted dip, 10kg DB BOR, pressups}

Cycling 2:34
ahr:123 max:131 shoes: NB750

warm down

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: NB750

Circuits 32:51 [1]
shoes: NB750

Doubles 45-15. Did all the C, B and L plus my physio exercises

Running 28:57 5.15 km (5:37 / km) +32m 5:27 / km
ahr:148 max:158 shoes: NB750

out to fulwood inn and back with 10 x 10s up Lawson road. No girls to run with this week and the boys were feeling too lazy so did it on my own. Entertained myself and kept count by singing the days of christmas as I went. Got a bit stuck towards the end, is it 9 ladies dancing?

Sunday Dec 6, 2009 #

Orienteering 42:44 5.47 km (7:49 / km) +84m 7:15 / km
ahr:150 max:160 shoes: Jalas Jukola

Ramsley moorgreen course. good new area and really good for bearings training. very very wet and just taking it easy as still coughing a bit... will definately be going back there.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Jalas Jukola