Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Feb 24, 2008:

activity

time

miles

Running

5:33:46

11.18

18.0

Swimming

50:00

Strength & Conditioning

45:00

Circuits

40:00

Cycling

30:00

Total

8:18:46

11.18

18.0

averages - sleep:8.5 rhr:61 weight:59kg

1:40

0:00

» now

Sunday Feb 24, 2008 #

Running 1:08:00 [2] 11.0 km (6:11 / km)
slept:9.0 shoes: Asics trabuco

nice run with alex in the peaks from wyming brook along the conduit, up to high neb and back past the pole.
Route
RPE: 4

Saturday Feb 23, 2008 #

Running race (National XC) 30:02 [5] 7.0 km (4:17 / km)
rhr:54 slept:8.5 weight:59.3kg shoes: Nike XC

150th. Pleased with my run. lower position than last year but field was much stronger and beat a lot of people that normally beat me. Really good to feel the training (and probably the iron tablets) are paying off :-D
supposed to be 8km, but judging by times and an attempt at measuring on gmaps i think 7 is more accurate.
RPE: 9

C • Nice one... 2

Running warm up/down 45:00 [2]
shoes: Asics 2120

Friday Feb 22, 2008 #

Note
rhr:63 slept:8.0 weight:58.7kg (rest day)

and a lie in due to sleeping badly!

Thursday Feb 21, 2008 #

Cycling 30:00 [2]
rhr:63 slept:8.5 weight:59.1kg

half on the recline one and half on a normal one. A short session as i was feeling tired so had a lie in :)
RPE: 3

Running intervals (Hallamshire) 15:00 [4]
shoes: New Balance 1060

Hardly anyone there tonight which was a real shame just before the nationals. 5 x lap of Napoleons car park. all about 1:16 with roughly the same rest in between
RPE: 7

C • just before the nationals... 1

Running warm up/down 25:00 [2]
shoes: New Balance 1060

from morrisons to club hut to napoleons and back

Wednesday Feb 20, 2008 #

Strength & Conditioning (Endurance weights) 45:00 [3]
rhr:63 slept:7.75 weight:58.6kg shoes: Nike Bowerman

had to do them in a different order today as there was a bloke hogging the bar. split squat jumps (aka dynamic lunges) absolutely wrecked at the end!
2 x {20 x Romanian deadlift 28kg, (45''), back hyperextension 60'', single leg squat on wobble cushion 60'', (45'')}
2 x {9kg DB lunges x 20 doubles, (45''), 15 jack-knifes, single leg balance on w.cushion 60'', (45'')}
2 x {20 x squats 40kg BB, (45''), planks 60'', single leg balance 60'', (45'')}
2 x {3.5kg DB split squat jumps x 15, (45''), 6kg DB side bends 60'', 3.5kg DB single leg balance on w.cushion 60'', (60')}
RPE: 7

Running warm up/down 9:00 [2]
shoes: Nike Bowerman

Running 42:44 [2]
shoes: New Balance 1060

nice run round the streets with grace and craney :)
RPE: 4

Tuesday Feb 19, 2008 #

Swimming 50:00 [2]
rhr:62 slept:9.0 weight:58.7kg

another morning swim set. no coach today but still good. got very annoyed by a super slow breaststroker who refused to move out the fast lane. grrr.
now onto my third breakfast :)

Running intervals (Track) 50:00
shoes: New Balance 1060

8 x 500m with 100m jog whilst waiting for group 2 to do their 500m.
1.42 (1.30)
1.45 (1.30)
1.43 (1.31)
1.45 (1.31)
1.46 (1.33)
1.44 (1.34)
1.43 (1.30)
1.43
pleased today as kept up with the other girls for a change :)
RPE: 8

Monday Feb 18, 2008 #

Note
rhr:60 slept:8.5 weight:59.3kg

recovery week this week so get the morning off :)

Circuits 40:00 [3]
shoes: New Balance 1060

45-15s the usual stuff with new music. felt harder than normal, maybe i'm tired or maybe it was just that i couldn't predict when the tune was going to end...

C • YEY 2

Running warm up/down 5:00 [1]
shoes: New Balance 1060

Running 44:00 [2]
shoes: New Balance 1060

easy post-circuits run with zanthe and little bit
RPE: 3

« Earlier | Later »