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Training Log Archive: rachael

In the 31 days ending Aug 31, 2019:

activity	#	time	miles		km		+m
Running	10	3:50:02	20.96		33.74		663
Orienteering	3	2:19:25	13.22	(10:33)	21.28	(6:33)	303
Circuits	1	32:00
Yoga	1	26:00
Total	13	7:07:27	34.19		55.02		966
[1-5]	12	6:41:27

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Saturday Aug 31, 2019 #

8 AM

Running 28:45 [3] 4.5 km (6:24 / km) +62m 5:59 / km
ahr:140 max:162

Sunday Aug 25, 2019 #

11 AM

Running 4:21 [3] 0.55 km (7:57 / km)
ahr:104 max:142

Orienteering 46:07 [4] 7.26 km (6:21 / km) +61m 6:06 / km
ahr:156 max:172 shoes: inov-8 x-talon 212 standard

Saturday Aug 24, 2019 #

12 PM

Orienteering 40:37 [4] 4.75 km (8:33 / km) +126m 7:33 / km
ahr:151 max:169 shoes: VJ Falcon

Tuesday Aug 20, 2019 #

5 PM

Running 21:41 [3] 2.96 km (7:20 / km) +80m 6:28 / km
ahr:150 max:163

Sunday Aug 18, 2019 #

11 AM

Running 1:09:38 [3] 10.31 km (6:45 / km) +219m 6:06 / km
ahr:148 max:170 shoes: inov-8 x-talon 212 standard

lovely run on Derwent edge with Alex taking advantage of my mother and sister-in-law taking the boys to medieval mayhem!
Really need to get out in the peaks more, just love it up there.

Saturday Aug 17, 2019 #

1 PM

Running 3:27 [3] 0.4 km (8:41 / km)
ahr:123 max:153

Orienteering 52:41 [4] 9.27 km (5:41 / km) +117m 5:21 / km
ahr:153 max:171 shoes: Altra Escalante

Sheffield urban race. Great fun. Every time I street race in sheffield I find bits of the city I've never been to before and also fun to run past/through bits I know well. Enjoyed the new ISSprOM although bits are so complex it's still hard to interpret. Furthest/fastest I've run on roads in a long time so imagine I will be stiff tomorrow!

Wednesday Aug 14, 2019 #

8 AM

Note

oh the DOMS.

5 PM

Running 11:43 [3] 1.66 km (7:04 / km) +67m 5:53 / km
ahr:152 max:163

Tuesday Aug 13, 2019 #

Circuits 32:00 [3]
shoes: Altra Escalante

Tabata session in the garden. I followed a French session I found online.

warm up of running drills, squats, star jumps and

8 x 20s(10s) sprints (2 mins)
8 x 20s(10s) squat jumps (2 mins)
8 x 20s(10s) squat press (6kg) (2 mins)
8 x 20s(10s) core mini v-sits/dead bugs (2 mins) This was supposed to be full v-sits but I don't have the core to manage that yet.
8 x 20s(10s) burpees (2 mins)

The exercises felt pretty good and my muscles seemed to remember what to do. I tried hard to activate all the right bits. Lets see how I feel tomorrow but it felt good to actually do strength again!

2 PM

Running 13:44 [3] 1.94 km (7:04 / km) +79m 5:52 / km
ahr:145 max:171

Wednesday Aug 7, 2019 #

7 AM

Running 42:00 [3] 6.5 km (6:28 / km) +75m 6:07 / km
ahr:106 max:126 shoes: Altra Escalante

Loop round Walkley/Roslin then into work. No kids as they’re camping with mum and dad so into work early for a change!!

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