Training Log Archive: rachaelIn the 7 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Strength & Conditioning 32:00 [3]
shoes: Asics 2130 GT
squats with no weight and cleasn 33kg to warm up then
2 x 6 x 8 scissor jumps. first one 20kg, all the rest 30kg.
10 mins between series with jack-knife, pressup on ball, crunches on ball, captains chair, leg folds. more core work after plus back hyperextension and side bends.
RPE: 5
2 x 6 x 8 scissor jumps. first one 20kg, all the rest 30kg.
10 mins between series with jack-knife, pressup on ball, crunches on ball, captains chair, leg folds. more core work after plus back hyperextension and side bends.
RPE: 5
Cycling warm up/down 25:00 [2]
Running (E1) 30:00 [2]
round eccy woods with zanthe and lucy. fun :)
RPE: 2
RPE: 2
Saturday Nov 29, 2008 #
Running (SPOOK relays) 1:22:00
ran the A course with Alex, went first and guess i had about the same rest as i ran: 21, 22, 18 ish. plus warming up and warming down
RPE: 4
RPE: 4
Friday Nov 28, 2008 #
Note
(rest day)
Thursday Nov 27, 2008 #
Running (L1) 29:00 [3]
ahr:140 max:159 shoes: Asics 2130 GT
same route as monday but was on autopilot and went down fulton by mistake so slightly shorter (but running slower anyway).
RPE: 3
RPE: 3
Running (L2) 44:50 [3] 9.34 km (4:48 / km) +60m 4:39 / km
ahr:152 max:162 shoes: Asics 2130 GT
from the parents down to yarm and round layfield. forgot where the path back under the railway was so ended up going all the way down the hill to the road and back up.
route
RPE: 5
route
RPE: 5
Wednesday Nov 26, 2008 #
Strength & Conditioning (LME) 28:00 [3]
slept:9.5 shoes: Asics 2130 GT
squats with no weights then 6 x 33kg cleans to get my legs working then:
2 x {6 x 8 semi squat jumps} 60 s btwn sets, 12 mins between series as had to wait for the bar. took a while to work out what weight was right: 20kg, 30kg, 35kg x 3, 40 kg in the first series and all 40kg in the second series.
core and arm stuff in the 12 mins (plank, jack-knife, pressup on fit ball, jack knife, crunch on fit ball, captains chair) and a bit more core after.
think 40kg is the right weight to use as 8th one in last set was a real effort! i don't think the testosterone boys are used to people jumping with weights, i got some strange looks and some good chat...
2 x {6 x 8 semi squat jumps} 60 s btwn sets, 12 mins between series as had to wait for the bar. took a while to work out what weight was right: 20kg, 30kg, 35kg x 3, 40 kg in the first series and all 40kg in the second series.
core and arm stuff in the 12 mins (plank, jack-knife, pressup on fit ball, jack knife, crunch on fit ball, captains chair) and a bit more core after.
think 40kg is the right weight to use as 8th one in last set was a real effort! i don't think the testosterone boys are used to people jumping with weights, i got some strange looks and some good chat...
Cycling 15:00 [2]
9 mins w/u, 6 mins w/d
stretching after
stretching after
Running (E1) 25:10 [2]
shoes: Asics 2130 GT
down to malin bridge and back through hillsborough. took a bit longer than i intended!
RPE: 2
RPE: 2
Tuesday Nov 25, 2008 #
Note
slept:8.5
slept for quite a long time and still feeling tired! 5 mins late for a meeting with a masters student this morning. oops. might have to have an afternoon nap to get over this jet lag.
time difference isn't the problem, its the missing a nights sleep due to rubbish planes!
just as well i didn't have to train this morning...
time difference isn't the problem, its the missing a nights sleep due to rubbish planes!
just as well i didn't have to train this morning...
Running (L1 + I strides) 1:02:40
skiived off some of the afternoon to go running in the light :) went down rivelin and back through the streets. struggled up the hill in the fields.
5 x 20 s stirdes in the middle (40s)
muscles aching after yesterday!
RPE: 3
5 x 20 s stirdes in the middle (40s)
muscles aching after yesterday!
RPE: 3
Monday Nov 24, 2008 #
Running (L2) 30:02 [3]
slept:8.0
almost bang on the time i was supposed to run for... :)
struggle to get my body working properly in the mornings and running up to crookes was hard work but feeling good after.
RPE: 4
struggle to get my body working properly in the mornings and running up to crookes was hard work but feeling good after.
RPE: 4
Circuits 37:00 [3]
45-15s missed the first 3 mins as sorting the music out...
RPE: 5
RPE: 5
Running warm up/down 10:00 [1]
Running (E1) 28:30 [2]
post circuits run all on my lonesome. out in 15:15, back in less but then it is down hill a bit...
legs aching after circuits
RPE: 2
legs aching after circuits
RPE: 2