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Training Log Archive: rachael

In the 31 days ending Dec 31, 2010:

	activity	#	time	miles		km		+m
	Running	24	18:51:29	99.89	(11:20)	160.75	(7:02)	2442
	Strength & Conditioning	7	5:20:00
	Orienteering	1	1:24:20	5.23	(16:08)	8.41	(10:02)	89
	Cycling	2	47:48
	Total	27	26:23:37	105.11		169.16		2530
averages - sleep:15.6 rhr:59 weight:59.5kg

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Friday Dec 31, 2010 #

Note
slept:10.0 (sick)

better than yesterday but still a sore throat. fed up of not being able to train now. what a way to end the year :(

Thursday Dec 30, 2010 #

Note
slept:10.0 (sick)

very sore throat and swollen glands :(
went to Morrisons but that zapped all my energy.

Wednesday Dec 29, 2010 #

12 PM

Running 25:13 4.02 km (6:16 / km) +104m 5:33 / km
ahr:126 max:156 slept:9.0 shoes: Asics trabuco

short loop from home, didn't feel too bad

Tuesday Dec 28, 2010 #

Note
slept:8.5

spent the day entertaining alex's parents and sister.

Monday Dec 27, 2010 #

Note
slept:8.0

2 hour walk with mum, dad and ian. think i'm getting better :)

Sunday Dec 26, 2010 #

12 PM

Running 21:11 3.13 km (6:46 / km) +49m 6:17 / km
ahr:142 max:159 slept:8.5 shoes: Jalas Black (red)

walked with the parents for and hour and a half then ran the last bit with ian. feeling a lot better but still not much energy - lucky it was mostly downhill!

Saturday Dec 25, 2010 #

Note
slept:8.0

still not feeling 100% but got out for a short walk round the village with mum

Thursday Dec 23, 2010 #

Note
(sick)

not totally ill but definitely not totallly well either. think i need some more sleep.

Wednesday Dec 22, 2010 #

9 AM

Running 25:08 3.97 km (6:20 / km) +104m 5:36 / km
ahr:133 max:149

5 PM

Strength & Conditioning 1:00:00 [1]

at the works with Jen, Hilary, Oli and Phil then yummy dinner at Relish after :)

Tuesday Dec 21, 2010 #

Note
slept:8.0

at Veronicas. had planned to run but not feeling that good.

Monday Dec 20, 2010 #

11 AM

Running 1:00:20 10.47 km (5:46 / km) +119m 5:27 / km
ahr:151 max:167 slept:8.5 shoes: Jalas Black (red)

run with Mhairi and Dave round Hamstead Heath. Really pretty in the snow!

Sunday Dec 19, 2010 #

9 AM

Running 1:55:33 19.47 km (5:56 / km) +228m 5:36 / km
ahr:137 max:155 slept:8.75 shoes: Jalas Jukola

lovely long run with clare - up loxley, round damflask and back past the robin hood and clare's favourite garden. Can't believe i've been in Sheffiled for 7 years and never been to damflask before!

Now on a train down south (stealing the free first class wifi) and the snow levels are increasing all the time... :)

Saturday Dec 18, 2010 #

12 PM

Running 49:01 [1] 7.74 km (6:20 / km) +121m 5:52 / km
slept:8.0 shoes: New Balance 758

easy run down rivelin to test how i was feeling. pleasently surprised but getting tired by the end. Think i have managed to avoid alex's cold - just need to make sure i get lots of sleep over the next few days :)

Friday Dec 17, 2010 #

Note
(rest day)

kept the planned rest day in too

Thursday Dec 16, 2010 #

Note
(rest day)

feeling a bit worn down and sniffly so decided to have a rest day to avoid getting ill.

Wednesday Dec 15, 2010 #

7 AM

Running 17:15 [1] 2.54 km (6:47 / km) +42m 6:16 / km
ahr:127 max:143 slept:7.5 shoes: inov-8 RoadX 238

down to hallam

Strength & Conditioning 1:05:00 [1]
slept:7.5 shoes: inov-8 RoadX 238

extended warm up
3 x 5 x (40, 45, 45) Mid thigh pull
3 x 5 x 60kg HHS
3 x 2 x 5 x (30, 35, 35) step up
3 x 2 x 5 x 10kg single leg deadlift (switched arms)
3 x {10 x hanging row, 10 x full pressup half half}
3 x {8 x 2.5kg crunch, 8 x 7kg russian twist, 8 x 10kg hypers}

8 AM

Cycling 3:00 [1]
slept:7.5 shoes: inov-8 RoadX 238

short warm down +stretching before getting kicked out.

Tuesday Dec 14, 2010 #

9 AM

Running 25:49 [1] 4.05 km (6:22 / km) +116m 5:35 / km
slept:8.0 shoes: New Balance 758

easy morning run. legs feeling quite tired!

5 PM

Running warm up/down 13:58 2.42 km (5:46 / km)
slept:8.0 shoes: inov-8 RoadX 238

warm up. first lap with hannah and ruth then on my own.
usual drills + strides

Running intervals 31:25 6.28 km (5:00 / km)
slept:8.0 shoes: inov-8 RoadX 238

5 x 4 mins (2:15)
pleased with this session as was within 5 m each rep. Got to about 1030m.
Splits for 400 and 800 were 89/3.03, 87/3.03, 89/3.04, 87/3.05, 88/3.03

Running warm up/down 9:10 [1] 1.65 km (5:33 / km)
slept:8.0 shoes: inov-8 RoadX 238

warm down with Suzy

Monday Dec 13, 2010 #

7 AM

Running 16:26 [1] 2.56 km (6:25 / km) +43m 5:55 / km
slept:9.0 shoes: inov-8 RoadX 238

to the gym

Strength & Conditioning 1:00:00 [1]
slept:9.0 shoes: inov-8 RoadX 238

full warm up then
3 x 5 x (30, 40, 40) mid thigh pull
3 x 6 x 30kg deep back squat
3 x 2 x 5 x 30kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 x haniging row, 10 x press ups}
3 x {8 x 2.5kg crunch, 8 x 6kg russian twist, 8 x 10kg hypers}

2 PM

Running 10:21 [1] 1.52 km (6:49 / km) +34m 6:08 / km
slept:9.0

hfw. no time for extra as off to collect Alex to go watch the football!

Sunday Dec 12, 2010 #

11 AM

Running warm up/down 11:07 [1] 1.35 km (8:14 / km) +57m 6:48 / km
ahr:128 max:144 slept:9.5 shoes: Jalas Black (red)

along the top edge as a warm up

Running intervals 28:49 4.88 km (5:54 / km) +76m 5:29 / km
ahr:152 max:164 slept:9.5 shoes: Jalas Black (red)

3 x 8 mins (2 mins) on Burbage. Tough work on the legs particularly in the bits that were still snowy. Hard to keep the HR consistant but worked hard the whole way.

Running 17:52 2.42 km (7:23 / km) +51m 6:41 / km
ahr:135 max:153 slept:9.5 shoes: Jalas Black (red)

back to the fox house

Saturday Dec 11, 2010 #

12 PM

Running 1:45:42 12.68 km (8:20 / km) +449m 7:05 / km
ahr:144 max:163 rhr:59 slept:9.5 weight:59.5kg shoes: Jalas Black (red)

Long run with alex on kinder. Amazing day.

Friday Dec 10, 2010 #

7 AM

Running 17:39 [1] 2.55 km (6:55 / km) +47m 6:20 / km
ahr:131 max:145 slept:8.5 shoes: Jalas Black (red)

to hallm

Strength & Conditioning 40:00 [1]
slept:8.5 shoes: inov-8 RoadX 238

New peogramme session 2 with Laura.
full warm up then
3 x 5 x mid thigh pull (25, 30, 30)
3 x 6 x squat x 30kg working on getting full depth
3 x 2 x 5 x 30kg step ups
3 x 5 x 10kg single leg dead lift
3 x {10 x hanging row, 10 x press up}
3 x {8 x 6kg MB russian twist, 8 x hypers (0, 10, 10), 8 x 2.5kg crunch}

9 AM

Running 41:43 6.43 km (6:29 / km) +84m 6:05 / km
ahr:139 max:158 slept:8.5 shoes: Jalas Black (red)

home via endcliffe park and village and ponderosa

Thursday Dec 9, 2010 #

10 AM

Running 16:15 2.41 km (6:45 / km) +41m 6:13 / km
ahr:114 max:153 slept:8.0 shoes: Jalas Black (red)

to hallam

Running 40:00 1.0 km (40:00 / km)
slept:8.0 shoes: inov-8 RoadX 238

testing - jumps, sprints, illinois test and endurance test (680m, almost exactly 115 each time!)

C • intensity 1?!?? that sprin... 4

6 PM

Note

had planned on training again but sore after physio and feeling whiped out so gave it a miss.

Wednesday Dec 8, 2010 #

9 AM

Running 1:38:53 [1] 14.44 km (6:51 / km) +253m 6:18 / km
slept:8.0 shoes: Jalas Black (red)

long run with laura down rivelin. very nice :)

Tuesday Dec 7, 2010 #

Note
slept:7.5 (rest day)

busy day and tired from the weekend so decided today would be this weeks rest day.

Monday Dec 6, 2010 #

7 AM

Running 17:17 [1] 2.49 km (6:56 / km) +40m 6:25 / km
slept:8.0 shoes: Jalas Black (red)

to the gym

Strength & Conditioning 45:00 [1]
slept:8.0 shoes: inov-8 RoadX 238

New programme session 1.
mid thigh pull 3 x 5 x (20, 25, 25)
squat 3 x 6 x 30kg
3 x 2 x 5 x 30kg step ups
4 x 5 x single leg dead lift (DB 5, 8, 10, 10)
3 x {10 x press ups, 10 x hanging row}

6 PM

Running 25:31 [1] 4.62 km (5:31 / km) +4m 5:30 / km
slept:8.0 shoes: Jalas Black (red)

to the EIS

Running 35:00 [1] 2.5 km (14:00 / km)
slept:8.0 shoes: inov-8 RoadX 238

first half of drills before I had to leave.

Sunday Dec 5, 2010 #

9 AM

Running 1:46:37 16.27 km (6:33 / km) +168m 6:14 / km
ahr:140 max:155 slept:6.5 shoes: Jalas Jukola

Long run from Sacka round to Elfvik and back with Ines, Annika, Andrew, Nick, Anders and Filip. Beautiful and really lovely run.

Saturday Dec 4, 2010 #

10 AM

Orienteering 1:24:20 8.41 km (10:02 / km) +89m 9:32 / km
ahr:149 max:165 slept:9.0 shoes: Jalas Jukola

Mass start gaffled course in -9oC. Annika shot off into the distance but me and Ines were running at similar speed and saw each other quite a few times during the course. Really hard orienteering in the knee-thigh deep snow both physically and technically. Difficult to make a picture of the leg as the ground looked totally different to the map. Started off ok but got cold trying to find number 6 and then my brain stopped working - went totally the wrong way to 8 and Ines followed. Worked out what I'd done and went straight to 10. Hard work but good fun!

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
slept:9.0 shoes: Jalas Jukola

back to the car

then kick off meeting in the afternoon discussing plans for next year :)

5 PM

Cycling 44:48 [1]
ahr:104 max:141 slept:9.0 shoes: inov-8 RoadX 238

spinning indoors at Boson with a few hills thrown in for fun.

Strength & Conditioning 10:00 [1]
slept:9.0

Friday Dec 3, 2010 #

5 PM

Running warm up/down 12:35 [1] 0.84 km (14:59 / km) +1m 14:55 / km
ahr:130 max:145 slept:9.5 shoes: inov-8 RoadX 238

Made it over to Lidingo :)
Indoor session at Boson.
warm up with elisa

Running intervals 43:26 2.98 km (14:34 / km) +16m 14:12 / km
ahr:151 max:174 slept:9.5 shoes: inov-8 RoadX 238

4 x 1km (90s) with Ines and Sara (they did 5) then 4 x 200m (1 min)
3:50, 3:55, 3:58, 4:05, 39, 37, 37, 37
started off a bit fast but then settled into it. Tough work but felt better than I expected and good to get the first interval session done.

Running intervals 7:51 0.97 km (8:06 / km)
ahr:146 max:153 slept:9.5 shoes: inov-8 RoadX 238

Warm down with Ines and Sara

Thursday Dec 2, 2010 #

Note
(rest day)

planned rest day before (hopefully) sweden but feeling a bit sniffly. hoping it won't come to anything...

C • sniffly 3

Wednesday Dec 1, 2010 #

7 AM

Running 19:00 2.83 km (6:43 / km) +45m 6:13 / km
ahr:131 max:155 slept:7.0 shoes: Jalas Jukola

to the gym

Strength & Conditioning 40:00 [1]
slept:7.0 shoes: NB750

Circuit 2 (adapted)

3 x {10 x 40kg squat, 10 x press ups, 10 x 40kg single leg step up}
3 x {10 x squat jumps, 10 x lizards, 10 x 40kg calf raise}
3 x {10 x dips -31.5, 10 x hanging leg raise, 10 x shoulder bridge leg raise}
3 x {10 x crunches, 10 x V crunch (not very good at these!), 10 x burpees}

4 PM

Running 1:00:22 8.47 km (7:08 / km) +150m 6:33 / km
ahr:137 max:163 slept:7.0 shoes: Jalas Jukola

winter wonderland run with oli and jenny up rivelin. just brilliant :)

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