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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Running35 18:48:20 107.31 172.7 2533
  Strength & Conditioning8 9:14:24
  Orienteering11 8:08:21 36.08(13:32) 58.07(8:25) 1194
  Cycling7 36:08
  Pilates1 15:00
  Total38 37:02:13 143.39 230.77 3727
  [1-5]38 25:27:39
averages - sleep:23.6 weight:58.7kg

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Wednesday Mar 31, 2010 #

6 PM

Running 6:42 intensity: (24 @0) + (26 @1) + (3:12 @2) + (2:11 @3) + (29 @4) 1.33 km (5:02 / km) +21m 4:41 / km
ahr:151 max:169 slept:8.0

Orienteering 25:45 intensity: (15:12 @0) + (2:50 @1) + (5:07 @2) + (2:36 @3) 2.62 km (9:50 / km) +28m 9:20 / km
ahr:120 max:160 slept:8.0 shoes: New Balance 1060

sprint o intervals in the botanic gardens. really fun little map and good practice for the weekend. managed to wipe out on the last one and smashed my compass and my knee - doh.

Running 6:20 intensity: (5:20 @0) + (1:00 @1) 0.74 km (8:34 / km) +12m 7:54 / km
ahr:111 max:132 slept:8.0

Tuesday Mar 30, 2010 #

8 AM

Running warm up/down 5:14 intensity: (1:45 @0) + (3:29 @1) 0.82 km (6:23 / km) +20m 5:41 / km
ahr:123 max:137 slept:8.5 weight:58.8kg shoes: NB750

Strength & Conditioning 54:50 intensity: (52:37 @0) + (2:13 @1)
ahr:99 max:140 slept:8.5 weight:58.8kg shoes: NB750

got there and found out the the gym isn't open at 9 on the new timetable, doh. fortunately dave was still there so did 2 sets of proper warm up and got the new programme then had to do it upstairs which is rubbish.
4 x 4 x cossack squat (no bar)
4 x {5 x heavy half squat (40, 50, 60, 80) with 5 x BB drive}
4 x {5 x squat (20, 20, 30, 40) with 5 x box jump}
2 x 8 x 30kg BB step up (alternating leg)
2 x 6 x box drop and jump
2 x 8 x single leg box drive

Running warm up/down 10:24 intensity: (32 @0) + (9:52 @1) 2.01 km (5:10 / km) +24m 4:53 / km
ahr:135 max:143 slept:8.5 weight:58.8kg shoes: NB750

6 PM

Running 30:23 intensity: (2:39 @0) + (22:51 @1) + (2:58 @2) + (1:26 @3) + (29 @4) 5.28 km (5:45 / km) +85m 5:20 / km
ahr:133 max:168 slept:8.5 weight:58.8kg shoes: NB750

easy evening run

Monday Mar 29, 2010 #

Note
slept:8.0 weight:58.8kg (rest day)

decided recovering would be more beneficial than training :)

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1
 
8 AM

Running 20:16 intensity: (4:36 @0) + (10:53 @1) + (1:06 @2) + (41 @3) + (1:43 @4) + (1:17 @5) 3.32 km (6:06 / km) +67m 5:33 / km
ahr:129 max:176 slept:8.0 shoes: NB750

morning jog, slightly shorter than yesterday and this time on my own
12 PM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
slept:8.0

15 w/u, 5 w/d legs all wobbly!

Orienteering race 1:19:15 intensity: (1:14:15 @4) + (5:00 @5) 7.0 km (11:19 / km)
slept:8.0 shoes: Jalas Jukola 2

Trossachs long race. Never been here before and it definitely lived up to its tough reputation! generally happy with my orienteering but a few legs where I didn't execute my route very well, particularly number 2. Plus messed up the route to the last control and got passed by pip and grace, doh. Good to see so many brits packing in but would have been even better if we'd been closer to Siri. Still struggling a bit not feeling 100% but much much better than earlier in the week. Routes. lots to work on :)
C • looks like an awesome map!!... 2

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race
 
8 AM

Running 23:22 intensity: (2:29 @0) + (18:33 @1) + (2:04 @2) + (16 @3) 3.86 km (6:03 / km) +75m 5:31 / km
ahr:131 max:158 slept:9.0 shoes: NB750

easy morning jog with HB up the forest track by where we were staying
3 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
slept:9.0 shoes: Jalas Jukola 2

Orienteering race 28:43 intensity: (8 @0) + (12 @1) + (5 @2) + (2:15 @3) + (16:27 @4) + (9:36 @5) 4.26 km (6:44 / km) +91m 6:06 / km
ahr:168 max:175 slept:9.0 shoes: Jalas Jukola 2

Touch middle distance. Good race, staying in contact and flowing well. Route choice to 2 was 50s slower than the other way which is frustrating as the map doesn't really show that much difference. Need to get the control exit strategy better. Got better navigationally as the course went on but feeling physically very tired and worn out. obviously not quite over the cold yet. 2nd place, 7s behind sarah and only just ahead of grace. good start to the season :) Routes
C • Nice one Rach! 2

Running warm up/down 11:52 intensity: (5:33 @0) + (6:19 @1) 1.1 km (10:47 / km) +5m 10:34 / km
ahr:122 max:139 slept:9.0 shoes: Jalas Jukola 2

Running warm up/down 2:21 intensity: (45 @0) + (1:36 @1) 0.27 km (8:42 / km)
ahr:126 max:141 slept:9.0 shoes: Jalas Jukola 2

Friday Mar 26, 2010 #

10 AM

Running warm up/down 4:10 [1] 0.64 km (6:31 / km) +24m 5:29 / km
ahr:158 max:163 slept:8.5 shoes: Jalas Jukola 2

to the start

Orienteering 32:33 intensity: (3:23 @0) + (11:25 @1) + (13:35 @2) + (4:10 @3) 3.75 km (8:41 / km) +45m 8:11 / km
ahr:145 max:163 slept:8.5 shoes: Jalas Jukola 2

Training on Barr Wood. Ran the first 4 hard - rushed a bit at the start but oing ok until 4 that i missed. still feel rubbish when running anything faster than a jog. Jogged to 6 then harder to 9 and jogged the rest. Nice little course and good fun but just really wish i could run properly :(

Thursday Mar 25, 2010 #

10 AM

Running warm up/down 10:49 intensity: (50 @0) + (9:59 @1) 1.57 km (6:53 / km) +95m 5:18 / km
ahr:131 max:141 slept:8.5 shoes: Jalas Jukola 2

to the start

Orienteering 43:51 intensity: (17 @0) + (19:40 @1) + (20:02 @2) + (3:52 @3) 4.69 km (9:21 / km) +135m 8:10 / km
ahr:145 max:162 slept:8.5 shoes: Jalas Jukola 2

part of course on Craig a Barns. much better than yesterday. still taking it easy but orienteering much better and not so much coughing so happy. good terrain and quite trondheim like really.

Running warm up/down 9:00 [1] 1.5 km (6:00 / km)
slept:8.5 shoes: Jalas Jukola 2

back to the car

Wednesday Mar 24, 2010 #

10 AM

Running warm up/down 5:19 intensity: (2:36 @0) + (2:43 @1) 0.63 km (8:26 / km) +66m 5:33 / km
ahr:114 max:143 slept:9.0 shoes: Jalas Jukola 2

Orienteering 40:51 intensity: (52 @0) + (20:25 @1) + (13:55 @2) + (5:22 @3) + (17 @4) 4.1 km (9:58 / km) +151m 8:25 / km
ahr:144 max:165 slept:9.0 shoes: Jalas Jukola 2

South Achray training. started off well and smooth, but then started coughing a lot and started making mistakes and got annoyed with myself. more concentration and positivity needed tomorrow (plus a new chest).
C • lost some weight there rach... 2

Monday Mar 22, 2010 #

8 AM

Running warm up/down 15:38 intensity: (56 @0) + (11:57 @1) + (2:45 @2) 2.62 km (5:58 / km) +40m 5:33 / km
ahr:138 max:155 slept:8.5 shoes: NB750

Strength & Conditioning 58:23 intensity: (50:08 @0) + (8:15 @1)
ahr:104 max:142 slept:8.5 shoes: NB750

2 sets warm up
4 x 8 reactive calf jumps
4 x 5 x 40kg squats with 5 x box jumps
3 x 2 x 5 x 10kg DB step ups from toes
3 x 5 x 45kg SLDL
3 x (8 x 15kg hypers, 30s SB bridge)

Cycling 5:00 [1]
slept:8.5 shoes: NB750

6 PM

Running warm up/down 4:53 [1] 4.85 km (1:00 / km)
ahr:136 max:140 slept:8.5 shoes: NB750

work to EIS

Running 48:14 intensity: (32:00 @0) + (13:48 @1) + (1:22 @2) + (1:04 @3)
ahr:113 max:156 slept:8.5 shoes: NB750

Drills, run throughs, warm down

Sunday Mar 21, 2010 #

10 AM

Running warm up/down 12:50 intensity: (23 @0) + (11:17 @1) + (31 @2) + (17 @3) + (19 @4) + (3 @5) 1.77 km (7:15 / km) +52m 6:20 / km
ahr:134 max:172 slept:9.0 weight:59.3kg shoes: Jalas Jukola

Orienteering 1:03:51 intensity: (1:12 @0) + (33:10 @1) + (24:15 @2) + (5:14 @3) 6.05 km (10:33 / km) +288m 8:32 / km
ahr:143 max:159 slept:9.0 weight:59.3kg shoes: Jalas Jukola

training on the steep wooded slope below Froggatt edge with oli, jenny and al. started off ok but then missed a couple and then got pissed off with the map. tried to keep concentrated but it wasn't the most positive experience

Saturday Mar 20, 2010 #

10 AM

Running warm up/down 7:15 intensity: (14 @0) + (4:15 @1) + (2:46 @2) 1.36 km (5:20 / km) +22m 4:56 / km
ahr:140 max:151 slept:9.5 weight:58.8kg shoes: Jalas Jukola

Orienteering intervals 38:35 intensity: (3:34 @0) + (9:18 @1) + (2:38 @2) + (6:25 @3) + (15:12 @4) + (1:28 @5) 5.82 km (6:38 / km) +87m 6:10 / km
ahr:151 max:172 slept:9.5 weight:58.8kg shoes: Jalas Jukola

O intervals in Cannon Hall with Jenny, OJ, Candyman and al. great fun and managed to run faster than i have in a while :) tricky getting the right tree/stump and trying to stay ahead of the boys!

Running warm up/down 11:29 intensity: (9:11 @1) + (2:18 @2) 1.64 km (7:00 / km) +37m 6:17 / km
ahr:139 max:153 slept:9.5 weight:58.8kg

5 PM

Note

we tried to go to the botanical gardens to do the sprints this afternoon, but were twarted because we arrived at 4:50 and they shut at 5. doh. home and into the bath instead :)

Friday Mar 19, 2010 #

Note

it has finally occurred to me that all the sneezing (which isn't helping the nosebleeds) and scratchy throat are probably due to hay fever. i can't believe its taken me a week to work it out.
3 PM

Running warm up/down 7:46 intensity: (21 @0) + (4:06 @1) + (3:19 @2) 1.49 km (5:13 / km) +21m 4:52 / km
ahr:141 max:152 slept:8.0 shoes: NB750

Strength & Conditioning 1:31:10 intensity: (1:06:37 @0) + (24:07 @1) + (26 @2)
ahr:112 max:149 slept:8.0 shoes: NB750

fun today with company from heather :)
3 sets of warm up
4 x 8 x reactive calf jumps
4 x {5 x 40kg squats on command with 5 x box jumps}
3 x 2 x 5 x 12.5kg DB step ups from toes
3 x 5 x SLDL (45, 45, 50)
3 x {12 x pressups, 12 x hanging row}
3 x {12 x -33kg chins, 12 x 4kg DB shoulder press, 12 x -33kg dips}
3 x {6 x 15kg hypers, 45s SB bridge}

Cycling 6:32 intensity: (5:26 @0) + (1:06 @1)
ahr:102 max:111 slept:8.0 shoes: NB750

Running warm up/down 7:42 intensity: (25 @0) + (4:54 @1) + (2:23 @2) 1.32 km (5:50 / km) +6m 5:42 / km
ahr:139 max:152 slept:8.0 shoes: NB750

back to work

Thursday Mar 18, 2010 #

Note
slept:9.0

A slight regression - 4 nosebleeds today. maybe i need to reintroduce the afternoon nap.
C • ballet 2

Wednesday Mar 17, 2010 #

Note
slept:8.5

only one nosebleed, no afternoon nap and two (easy) training sessions today. the recovery strategy (sleep, not much work, sleep, eccinacea, sleep) seems to be working :)
C • Eccinacea 5
11 AM

Strength & Conditioning 56:22 intensity: (34:50 @0) + (20:20 @1) + (1:12 @2)
ahr:117 max:151 slept:8.5 shoes: NB750

2 sets of warm up
3 x 6 x box drop (small) jump to box (big)
4 x 4 x cossak squat (5kg, 15kg, 20kg, 20kg)
4 x {5 x 80 kg heavy half squat, 5 x BB drive jumps}
3 x {12 x -26kg bigrip chins, 6 x 2 x 8.75kg knee drives}
3 x 8 x glute hammies

Cycling 5:02 intensity: (4:42 @0) + (20 @1)
ahr:106 max:111 slept:8.5 shoes: NB750

6 PM

Running 31:45 intensity: (14 @0) + (23:04 @1) + (2:49 @2) + (5:12 @3) + (22 @4) + (4 @5) 5.51 km (5:46 / km) +51m 5:31 / km
ahr:142 max:170 slept:8.5 shoes: NB750

hillsborough park loop

Tuesday Mar 16, 2010 #

5 PM

Orienteering 49:04 intensity: (2:18 @0) + (16:59 @1) + (10:44 @2) + (16:55 @3) + (2:08 @4) 7.05 km (6:58 / km) +178m 6:11 / km
ahr:148 max:167 slept:9.5 weight:58.4kg shoes: NB750

o intervals from ruskin park but trying to take it easy. had almost exactly the same course as jenny but we took the same routes pretty much all the time. heart rate was higher than it should be so need to have some more easy days. fun :)

Monday Mar 15, 2010 #

Note
slept:8.0 (rest day)

and another one
i have had over 50 nosebleeds in the last 4 days and its getting annoying now.
just worn down i think so working on getting some energy back
C • hope... 3
C • nose bleeds 4

Sunday Mar 14, 2010 #

Note
slept:7.5 (rest day)

another one
windsor - manchester - sheffield
tired but good weekend

Saturday Mar 13, 2010 #

9 AM

Running 8:18 intensity: (33 @0) + (49 @1) + (15 @2) + (3:15 @3) + (2:57 @4) + (29 @5) 1.52 km (5:28 / km)
ahr:157 max:173 slept:7.0 shoes: NB750

first of my planned reps whilst alex raced

Running 1:00:00 [1] 4.5 km (13:20 / km)
slept:7.0 shoes: NB750

gave up on the idea of reps as really tired and the race was so badly organised i helped on the water station instead

Friday Mar 12, 2010 #

Note
(rest day)

decided its time for a rest day (i am wrecked)

Thursday Mar 11, 2010 #

10 AM

Running (Progression Run) 1:10:37 intensity: (52 @0) + (34:18 @1) + (20:43 @2) + (14:30 @3) + (14 @4) 12.93 km (5:28 / km) +173m 5:07 / km
ahr:145 max:167 slept:7.5 shoes: NB750

20, 20, 20, wd
7 PM

Orienteering 34:18 intensity: (1:12 @0) + (32:08 @1) + (58 @2) 3.94 km (8:42 / km) +72m 7:58 / km
ahr:134 max:148 slept:7.5 shoes: Jalas Jukola

Eccy woods night training. just did the first half as didn't want to do too much. good fun and very tricky! made mistakes on a couple of them...

Wednesday Mar 10, 2010 #

7 AM

Running warm up/down 15:16 intensity: (5:45 @0) + (8:32 @1) + (59 @2) 2.48 km (6:09 / km) +39m 5:43 / km
ahr:120 max:152 slept:9.25 shoes: NB750

Strength & Conditioning 58:39 intensity: (55:11 @0) + (3:28 @1)
ahr:101 max:135 slept:9.25 shoes: NB750

2 sets warm up
3 x 6 x box drop (small) jump to box (big)
4 x 4 x cossak squat - strange motion this. first set without any bar and others with just the 5kg bar to get technique
4 x 5 x heavy half squat (60, 70, 80, 80)
3 x { 12 x bi grip chins, 6 x knee drive (on box with bar)}
3 x 8 x cyclic lunges - need to find something to replace this, toe not happy
3 x 8 x glute hammies

Cycling 5:00 intensity: (4:04 @0) + (56 @1)
ahr:97 max:102 slept:9.25 shoes: NB750

2 PM

Running 1:19:52 intensity: (4:02 @0) + (59:05 @1) + (13:40 @2) + (3:05 @3) 12.6 km (6:20 / km) +326m 5:37 / km
ahr:135 max:162 slept:9.25 shoes: NB750

Rivelin hills run - mostly L1 with some harder efforts on the hills. didn't think i would fit it all in todat but it was faster than i had expected.
fields 5.34 (4.41) near path in woods 3.52 (6.00) coppice track 6.45

Tuesday Mar 9, 2010 #

8 AM

Running 28:35 intensity: (11 @0) + (20:05 @1) + (3:36 @2) + (2:03 @3) + (42 @4) + (1:58 @5) 5.17 km (5:32 / km) +71m 5:10 / km
ahr:144 max:189 slept:8.5 weight:58.4kg shoes: NB750

down to rivelin and back through hillsborough
tired legs and tight back!
5 PM

Running warm up/down 19:38 intensity: (22 @0) + (16:09 @1) + (1:15 @2) + (1:52 @3) 4.01 km (4:54 / km) +12m 4:50 / km
ahr:136 max:162 slept:8.5 weight:58.4kg shoes: NB750

work to track

Running intervals 39:22 intensity: (2:14 @0) + (9:02 @1) + (5:23 @2) + (8:43 @3) + (10:43 @4) + (3:17 @5) 8.25 km (4:46 / km) +2m 4:46 / km
ahr:153 max:172 slept:8.5 weight:58.4kg shoes: NB750

drills and strides then
3 x {1k (100 jog) 600 (100 jog) 400 (200 jog)}
3.43, 2.16, 1.28
3.52, 2.20, 1.28
3.50, 2.16, 1.26
tough session! did the middle set on my own and slipped a little on the 1k.

Running warm up/down 9:25 intensity: (44 @0) + (8:41 @1) 1.72 km (5:28 / km)
ahr:134 max:142 slept:8.5 weight:58.4kg shoes: NB750

4 laps warm down

Monday Mar 8, 2010 #

7 AM

Running warm up/down 16:07 intensity: (6:57 @0) + (8:49 @1) + (21 @2) 2.57 km (6:16 / km) +39m 5:50 / km
ahr:114 max:154 slept:8.0 weight:59kg shoes: NB750

Strength & Conditioning 1:40:43 intensity: (1:38:20 @0) + (2:23 @1)
ahr:95 max:132 slept:8.0 weight:59kg shoes: NB750

New weights programme and i am sure gonna ache tomorrow!
4 x 8 x reactive calf jumps
4 x {5 x 40kg squat on command, 5 x box jump}
3 x 2 x 5 x DB step up from toes (10, 12.5, 12.5)
3 x 5 x SLDL (40, 45, 45)
3 x {12 x pressup, 12 x hanging row} tough!
3 x {12 x -33 chins, 12 x 4kg DB shoulder press, 12 x -33 dips}
3 x {5 x 10kg hyper with pause, 30s swiss ball bridge}
phew.

Cycling 4:34 intensity: (4:33 @0) + (1 @1)
ahr:93 max:97 slept:8.0 weight:59kg shoes: NB750

6 PM

Running 23:45 intensity: (8 @0) + (16:33 @1) + (16 @2) + (5:52 @3) + (56 @4) 4.85 km (4:54 / km) +4m 4:53 / km
ahr:144 max:167 slept:8.0 weight:59kg shoes: NB750

work to EIS

Running 55:52 intensity: (29:43 @0) + (23:53 @1) + (2:16 @2)
ahr:112 max:153 slept:8.0 weight:59kg shoes: NB750

drills. good to be back :)

Sunday Mar 7, 2010 #

10 AM

Running warm up/down 15:42 intensity: (1:16 @0) + (10:15 @1) + (1:42 @2) + (2:29 @3) 2.41 km (6:31 / km) +42m 6:00 / km
ahr:136 max:164 slept:9.0 weight:58.7kg shoes: Jalas Jukola

Orienteering race 51:35 intensity: (30 @0) + (5:03 @1) + (19:07 @2) + (26:31 @3) + (24 @4) 8.79 km (5:52 / km) +119m 5:30 / km
ahr:154 max:166 slept:9.0 weight:58.7kg shoes: Jalas Jukola

Wombwell brown course. A bit sloppy at the beginning and missed 1 and 7 due to poor bearings (30s, 20s) and hesitant on 4 but otherwise good. really like this area :)

Running warm up/down 11:27 intensity: (6:50 @0) + (4:37 @1) 1.14 km (10:03 / km) +13m 9:31 / km
ahr:117 max:135 slept:9.0 weight:58.7kg shoes: Jalas Jukola

Saturday Mar 6, 2010 #

12 PM

Running intervals 1:05:24 intensity: (2:51 @0) + (24:29 @1) + (22:45 @2) + (15:19 @3) 11.71 km (5:35 / km) +194m 5:09 / km
ahr:144 max:159 slept:8.75 shoes: NB750

pretty muddy in rivelin today bit nice anyway :)
345543345 (1)
7 PM

Running 25:30 intensity: (8:49 @0) + (16:41 @1) 4.38 km (5:49 / km) +80m 5:20 / km
ahr:119 max:145 slept:8.75 shoes: NB750

recovery run. shortened as i needed to get back to make dinner before alex had to go to work...

Pilates 15:00 [1]
slept:8.75

core stuff

Friday Mar 5, 2010 #

8 AM

Running 45:48 intensity: (1:39 @0) + (31:19 @1) + (9:39 @2) + (2:48 @3) + (23 @4) 7.42 km (6:10 / km) +187m 5:29 / km
ahr:140 max:165 slept:9.0 shoes: NB750

down to rivelin and up through the fields to crosspool. a very uphill run!

Thursday Mar 4, 2010 #

11 AM

Running 57:48 intensity: (59 @0) + (21:10 @1) + (24:21 @2) + (11:18 @3) 11.74 km (4:55 / km) +192m 4:33 / km
ahr:145 max:162 slept:9.0 weight:58.6kg shoes: NB750

Progression run down rivelin and up the coppice track. 20 @ L1, 20 @ lL2, 20 @ uL2 then warm down. need to extend the beginning next time as ran out of hill.
7 PM

Running 32:02 intensity: (4:31 @0) + (24:23 @1) + (3:08 @2) 5.54 km (5:47 / km) +89m 5:21 / km
ahr:133 max:160 slept:9.0 weight:58.6kg shoes: NB750

recovery run

Wednesday Mar 3, 2010 #

7 AM

Running warm up/down 15:23 intensity: (3:30 @0) + (11:53 @1) 2.54 km (6:03 / km) +37m 5:39 / km
ahr:124 max:145 slept:8.5 shoes: NB750

to hallam

Strength & Conditioning 1:06:16 intensity: (1:02:26 @0) + (3:50 @1)
ahr:101 max:139 slept:8.5 shoes: NB750

2 sets of warm up
3 x 4 x box jump squats
4 x 4 x 60 kg half squats. took the weight down to get good technique
3 x 2 x 5 x 40 kg bulgarian split squat
3 x 6 x 20 kg x good mornings
3 x {10 x ecc lowers, 2 x 13.75 x cable squats}
3 x {8 doubles x dynamic pressup knee drive, 6 x shoulder bridge}

Cycling 5:00 [1]
slept:8.5 shoes: NB750

warm down
5 PM

Running 44:04 intensity: (7:48 @0) + (28:49 @1) + (5:03 @2) + (2:24 @3) 7.5 km (5:53 / km) +158m 5:19 / km
ahr:133 max:163 slept:8.5 shoes: NB750

Up to Crosspool to drop off the keys to the morris then back through crookes taking in some 6 strides in ruskin park. put in an effort up the hill at the start to keep up with alex
still feeling tired but plan to start proper training again tomorrow

Tuesday Mar 2, 2010 #

8 AM

Running 29:44 intensity: (1:19 @0) + (25:55 @1) + (28 @2) + (1:24 @3) + (38 @4) 5.17 km (5:45 / km) +75m 5:22 / km
ahr:136 max:160 slept:9.5 weight:58.3kg shoes: NB750

morning run into rivelin and back through hillsborough
6 PM

Note

feeling so tired that i got home and slept for half an hour and missed training. probably needed a rest day anyway

Monday Mar 1, 2010 #

8 AM

Running warm up/down 15:39 intensity: (1:47 @0) + (13:38 @1) + (14 @2) 2.59 km (6:03 / km) +36m 5:39 / km
ahr:135 max:146 slept:9.0 weight:58.4kg shoes: NB750

Strength & Conditioning 1:08:01 intensity: (1:03:52 @0) + (4:09 @1)
ahr:100 max:141 slept:9.0 weight:58.4kg shoes: NB750

Cycling 5:00 intensity: (4:30 @0) + (30 @1)
ahr:99 max:102 slept:9.0 weight:58.4kg shoes: NB750

6 PM

Running 14:18 intensity: (3:48 @0) + (7:42 @1) + (1:05 @2) + (1:43 @3) 2.33 km (6:08 / km) +46m 5:35 / km
ahr:130 max:160 slept:9.0 weight:58.4kg shoes: NB750

easy jog before going out for dinner :)

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