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Training Log Archive: rachael

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Cycling9 11:28:51 74.41 119.75 1539
  Running20 11:07:22 60.99(10:57) 98.15(6:48) 2091
  Pilates4 4:00:00
  Strength & Conditioning2 2:00:00
  Orienteering3 1:15:23 8.07(9:20) 12.99(5:48) 141
  Other1 10:00
  Total30 30:01:36 143.47 230.89 3771
averages - sleep:13.9

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Thursday Aug 29, 2013 #

7 AM

Running 5:23 [1] 0.92 km (5:51 / km) +15m 5:25 / km
slept:7.0 shoes: New Balance 759 take 2

to S10

Cycling 45:00 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4)
slept:7.0

Spin with Ali

Wednesday Aug 28, 2013 #

7 AM

Running 32:07 [1] 4.61 km (6:58 / km) +77m 6:26 / km
slept:7.5 shoes: New Balance 759 take 2

so. very. tired.
exceedingly slow jog with alex and a heavy bag on my back.
12 PM

Pilates 1:00:00 [1]
slept:7.5

Pam is nuts "breath into your thorasic cage. The thorasic cage is a posh word for your ribs. We're posh in pilates so we call it the thorasic cage". hmmm.

Tuesday Aug 27, 2013 #

7 AM

Running 6:13 [1] 0.96 km (6:29 / km) +21m 5:50 / km
slept:7.5 shoes: New Balance 759 take 2

to S10

Cycling 45:00 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4)
slept:7.5

morning spin. really tired but the ace tunes perked me up and I beasted myself :-)

Monday Aug 26, 2013 #

11 AM

Running 9:31 [1] 1.31 km (7:16 / km) +0m 7:16 / km
slept:8.0 shoes: New Balance 101 Take 2

warming up

Orienteering 14:54 [4] 2.84 km (5:15 / km) +6m 5:12 / km
slept:8.0

Rutherford Appleton Lab (i.e. Diamond) race 1. Really cool place for a sprint race! Good course and really enjoyed it.
1 PM

Running 8:14 [1] 1.14 km (7:13 / km) +0m 7:13 / km
slept:8.0 shoes: New Balance 101 Take 2

warming up take 2.

Orienteering 20:35 [4] 4.38 km (4:42 / km) +7m 4:40 / km
slept:8.0

sprint 2. Another good course. Ran hard and got all but one route right (lost 3-4s on one near the end). Enjoyed it again, really fun day!

Running 6:54 [1] 0.63 km (10:57 / km) +0m 10:57 / km
slept:8.0 shoes: New Balance 101 Take 2

warming down...

Sunday Aug 25, 2013 #

9 AM

Running 17:55 [1] 2.57 km (6:58 / km) +55m 6:18 / km
slept:8.0 shoes: New Balance 101 Take 2

Jog from Florence's in Freshford. Tired all over after yesterday and last week.

Saturday Aug 24, 2013 #

11 AM

Running 2:06:37 intensity: (1:00:00 @1) + (46:37 @2) + (20:00 @3) 20.52 km (6:10 / km) +283m 5:46 / km
slept:7.0 shoes: New Balance 759 take 2

long run with mark and alex round bath. Went through the two tunnels which was cool. The long one plays music to you :-D Died 25 mins from the end but just manged to struggle home. Foot didn't like all the tarmac much but overall it was a really nice run and good chat.

Friday Aug 23, 2013 #

7 AM

Running 24:23 [1] 3.78 km (6:27 / km) +70m 5:54 / km
slept:7.0 shoes: New Balance 759 take 2

home - bole hill - home with alex.

Thursday Aug 22, 2013 #

7 AM

Running 1:02:21 intensity: (32:21 @1) + (20:00 @2) + (10:00 @3) 9.22 km (6:46 / km) +158m 6:14 / km
slept:8.0

home - rivelin ford loop - home - ICOSS Really nice solo morning run :-D

Wednesday Aug 21, 2013 #

12 PM

Pilates 1:00:00 [1]
slept:6.0

good session today :-)

Tuesday Aug 20, 2013 #

7 AM

Running 5:17 [1] 0.86 km (6:09 / km) +10m 5:49 / km
slept:8.0 shoes: New Balance 759 take 2

to S10

Cycling 45:00 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4)
slept:8.0

morning spin with Jenn. Really hot in the gym this morning.

Monday Aug 19, 2013 #

6 PM

Strength & Conditioning 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3)
slept:6.0

Lots of arm stuff with back to back should press/chest press and press ups. ouch. tired today but survived just and the choc milk after was much needed!
7 PM

Running 15:00 [1] 2.35 km (6:23 / km)
slept:6.0

home from hallam. tired!

Sunday Aug 18, 2013 #

9 AM

Cycling 1:48:58 intensity: (40:00 @1) + (30:00 @2) + (30:00 @3) + (8:58 @4) 37.34 km (2:55 / km) +511m 2:44 / km
slept:8.0

Lovely ride out on the new tarmac past high bradfield, strines and back via ice cream (rhubarb and custard mmmm), coffee and playing with cute calfs at our cow molly :-D
Legs (especially quads) aching after yesterday but they loosened up as it went on. Great to be out on the bike in the peak on such a beautiful morning.
1 PM

Running 7:10 intensity: (4:00 @1) + (3:10 @2) 1.06 km (6:46 / km) +68m 5:07 / km
slept:8.0 shoes: New Balance 101 Take 2

home up to bole hill for the SYO BBQ race.

Orienteering 39:54 intensity: (30:00 @3) + (9:54 @4) 5.77 km (6:55 / km) +129m 6:13 / km
slept:8.0 shoes: New Balance 101 Take 2

2 x ~20 mins score. Good fun but legs really aching by now! Not sure if i got the best routes, but think they were pretty ok and ended up joint 3rd with alex and martin. Enjoyed it and glad it was on or I wouldn't have got out running today.

Running 31:38 [1] 2.72 km (11:38 / km) +65m 10:23 / km
slept:8.0 shoes: New Balance 101 Take 2

collecting controls... good excuse to go slowly!
4 PM

Other (Trampolining) 10:00 [1]
slept:8.0

Trampolining! Some on my own and some with the kids :(D)

Saturday Aug 17, 2013 #

10 AM

Running 2:36:56 intensity: (1:17:33 @1) + (42:39 @2) + (22:33 @3) + (14:11 @4) 21.93 km (7:09 / km) +868m 5:58 / km
ahr:159 max:218 slept:7.0 shoes: New Balance 101 Take 2

Really nice run with Alex from Edale round the first part of the skyline (mostly on the racing route, except where I took us slightly the wrong way...), then from Mam Nick back down to Edale. Soo nice to be out for a long run in the hills again and surprised myself by feeling quite good. Great views and we finished just as the rain started. Really looking forward to the skyline now.
In a very random, small-world moment bumped into Ali Hodges who was at Downing when I was on the top of Lose Hill. We once rowed in a four together in a regatta dressed as tarts and vicars (the boys were the tarts). Turns out he's training for the OMM and had come up from Cambridge for the day to run the skyline. Ran from Lose Hill down to Mam Nick with him catching up :-D
Tried resurecting my HRM, but unless my heart has started going totally nuts without me noticing it's not very accurate. hmm.

Friday Aug 16, 2013 #

8 AM

Running 33:01 intensity: (25:00 @1) + (8:01 @2) 5.04 km (6:33 / km) +81m 6:04 / km
slept:7.5 shoes: New Balance 759 take 2

short run before work with Alex

Thursday Aug 15, 2013 #

7 AM

Running 5:15 [1] 0.99 km (5:18 / km) +17m 4:53 / km
slept:7.5 shoes: New Balance 759 take 2

to S10

Cycling 45:00 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4)
slept:7.5

Spin with Ali who is back from army training. Lots of really heavy slow stuff but good anyway.

Wednesday Aug 14, 2013 #

7 AM

Running 36:22 intensity: (20:00 @1) + (16:22 @2) 5.72 km (6:21 / km) +87m 5:55 / km
slept:8.0 shoes: New Balance 759 take 2

run before work through Bole Hill and down to Engineering. nice to get out.
12 PM

Pilates 1:00:00 [1]
slept:8.0

Tuesday Aug 13, 2013 #

7 AM

Running 51:33 intensity: (30:00 @1) + (21:33 @2) 7.87 km (6:33 / km) +155m 5:58 / km
slept:8.0 shoes: New Balance 759 take 2

morning run with alex and a mediumly heavy bag. Nice to get out down Rivelin :-)

Monday Aug 12, 2013 #

6 PM

Strength & Conditioning 1:00:00 intensity: (30:00 @1) + (30:00 @4)
slept:8.0 shoes: New Balance 759 take 2

lots of jumping, squats and lunges. really tough! chocolate milk after essential to make it home...
7 PM

Running 14:12 [1] 2.35 km (6:03 / km) +63m 5:19 / km
slept:8.0 shoes: New Balance 759 take 2

home from circuits a total wreck!

Sunday Aug 11, 2013 #

9 AM

Cycling 1:54:17 intensity: (45:00 @1) + (45:00 @2) + (24:17 @3) 15.03 km (7:36 / km) +258m 7:00 / km
slept:8.0

mountain biking at Llandegla with Al, Ian and Nicola. Went round the red loop. Only had to get off once for a supersteep uphill bit. Suprised myself by not really being scared on the downhills. Great fun :(D)
C • Llandegla 2

Cycling 20:09 intensity: (10:00 @1) + (10:09 @2) 1.67 km (12:04 / km) +30m 11:05 / km
slept:8.0

playing on the skills park :-D

Saturday Aug 10, 2013 #

11 AM

Cycling 2:55:27 intensity: (45:00 @1) + (45:00 @2) + (45:00 @3) + (40:27 @4) 65.71 km (2:40 / km) +740m 2:32 / km
slept:8.0

Great road ride with Ian from his place in north wales. Introduced him to the phenomenum of a cake stop :-) One supersteep hill but mostly undulating. legs a bit wobbly after!

Thursday Aug 8, 2013 #

7 AM

Running 5:40 [1] 0.8 km (7:05 / km)
slept:8.0 shoes: New Balance 759 take 2

to S10

Cycling 45:00 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4)
slept:8.0

Bonkers Natalies last spin session. Tough but very good.

Wednesday Aug 7, 2013 #

12 PM

Pilates 1:00:00 [1]
slept:8.0

Tuesday Aug 6, 2013 #

7 AM

Running 5:40 [1] 0.8 km (7:05 / km)
shoes: New Balance 759 take 2

to S10

Cycling 45:00 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4)

morning spin. It started with Baby Gob Back and just got better :-D

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