Training Log Archive: rachael

hanging controls for the relay, which was a lot of walking as they were too heavy for me and a bit of running when there weren't so many left to carry!
lots of running around through the day to fetch oleg too. Don't feel like it was a rest day really :(
RPE: 3

I'd meant this to be a warm up race for the JK, but it turned out to be an exercise in coping with the unexpected instead!
I got to the start on time to discover than i'd been moved 2 1/2 hours later in the start list the day before. Given the choice i decided to just run then but after the faffing had to punch a start unit and go straight away with no start boxes to prepare in, no tape on my laces etc...
I caught kim on the way to 2 but then got stuck in the rocks leaving 3 and messed up 4. Took me a while to settle into it and i got confused at 6 too. Had to stop and tie my laces on the way to 7. Then leaving 8 i thought i was going the other way and did a nice little loop after realising that 9 wasn't 11. D'oh. After that it got better but i lost time in the butterflies too (too far left on 15, stopped for laces again on 17). Then stood on the knoll at 20 for a long time as the control was in slightly the wrong place (and not where the tape was!). Fell in a large bracken/bramble bush trying to find 24 (where Grace came past again!) and missed the last control.
Some bits of the race i am pleased with but other bits were very scrappy. Doesn't help racing when you're n/c. Will tune up before next weekend :)
Really looking forward to it now, and think this was good practice for leith hill. thanks mat and oli for planning and good map - impressed with both!
RPE: 8

morning run through bole hill to crosspool then broomhill with alex then home on own. feeling really tired still, esp on the ups.
RPE: 4

C • Hello hello, How are you do... 2

got up and tried to go downstairs and realised how much my legs hurt after yesterday. Bit of cycling should hopefully cure them :)

RPE: 3

feeling super tired today so had a nap this afternoon. even after i still wasn't feeling very up for intervals but forced myself out anyway. short sharp session: 5 x 1' with 2' slow recovery.
RPE: 6

slept badly due to wind and rain so bit late in the gym this morning. Did the full session anyway and was even later for work than normal :)

3 x {15 x 40kg squat, (1'), planks 1', single leg balance wobble cushion 1', (1')}
3 x {15doubles x 3.5kg DB split squat jump, (1'), 18 x 6kg DB side bends, single leg step down wobble cushion 1', (1')}
3 x {15 x 28kg dead lift, (1'), 16 x back hyperextension 1', single leg squat wobble cushion 1', (1')}
3 x {15doubles x 8kg DB lunges, (1'), 10 x jack-knifes, 3.5kg DB single leg balance wobble cushion 1', (1')}

legs absolutely wrecking by the end of this.

RPE whole session: 7

hanging controls on greno for the nighto. took longer than it should have plus i ran out of energy
RPE: 3

RPE: 4

warm up and drills then 5 x 800m off 5:55
2:53 [85,88] HR max 171 av 158
2:54 [86,88] 174,161
2:57 [87,90] 174,162
2:55 [87,88] 176,159
2:56 [87,89] 175, 165
warm down

very windy tonight and really felt it pushing you back coming round the bend onto second lap. Got totally drenched on the first rep but it cleared up after that and wasn't too bad.

RPE: 9

the usual 45-15. feeling surprisingly spritely having had a day off :)
RPE: 6

after circuits RPE: 4