Training Log Archive: rachaelIn the 7 days ending Jan 4, 2009:
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Sunday Jan 4, 2009 #
Strength & Conditioning 35:00 [3]
shoes: Asics 2130 GT
some warm up stuff without weights then:
2 x 8 x 8 x scissor lunge jumps. 20kg, 25kg, 25kg and the other 13 on 30kg. off 70s as usual (~10s for exercise and ~60s rest)
lots of core work and some single arm rows (2 x 10 x 9kg each arm) in 10 min break. some more core after
RPE: 5
2 x 8 x 8 x scissor lunge jumps. 20kg, 25kg, 25kg and the other 13 on 30kg. off 70s as usual (~10s for exercise and ~60s rest)
lots of core work and some single arm rows (2 x 10 x 9kg each arm) in 10 min break. some more core after
RPE: 5
Cycling warm up/down 16:00 [2]
10 w/u 6 w/d
Running (E1) 30:30 [2]
shoes: Asics 2130 GT
loop from home through hillsborough park
RPE: 3
toe mighty sore, need to tug it around a bit more...
RPE: 3
toe mighty sore, need to tug it around a bit more...
Saturday Jan 3, 2009 #
Running (E1) 45:00 [2]
shoes: Asics 2130 GT
Clare's surprise hen do run. nice and easy and fun to be out :) played in the park and took lots of photos en route.
nose still a bit blocked but feeling fine and HR ok so seems like a mild cold. for once alex is more ill than me!
RPE: 2
nose still a bit blocked but feeling fine and HR ok so seems like a mild cold. for once alex is more ill than me!
RPE: 2
Note
then lots and lots of dancing first to learn a routine to I think We're Alone now and then later in the Leadmill. fun fun fun :)
my legs ache this morning from so much twisting, drag stepping and shimmying!
my legs ache this morning from so much twisting, drag stepping and shimmying!
Friday Jan 2, 2009 #
Note
(rest day)
yay :) my body needs some recovery.
nose a bit blocked this morning but clearing so hopefully ok and its just cos it got v v cold as the only exposed part of my body...
nose a bit blocked this morning but clearing so hopefully ok and its just cos it got v v cold as the only exposed part of my body...
Thursday Jan 1, 2009 #
Running (L1 + strides) 1:08:00 [2]
slept:7.0 shoes: Asics trabuco
nice run with grace roughly the edale fell race route ish backwards but stuck to the paths on the way up. hard work up (26 mins!) then did the strides along the edge path (6 x 20s(40s)) frist few were on fairly rough ground but last few fast.
RPE: 4
RPE: 4
Wednesday Dec 31, 2008 #
Running 1:55:00 [3] 16.0 km (7:11 / km) +500m 6:13 / km
shoes: Asics trabuco
perfect way to end the year. long run from edale with the boys and lizzie. temperature inversion so freezing fog in the valley but as soon as we got above it there were amazing views :) a bit longer than expected but really good. ran part of the skyline. quads really aching still after weights, particularly on the up hills!
amazing
route
RPE: 3
amazing
route
RPE: 3
Tuesday Dec 30, 2008 #
Running (L2) 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics trabuco
round beeley and wharncliffe chasing after alex
out for 20 and back via slightly different route plus a bit at the end
route ish
legs aching after yesterdays weights... maybe i should have decreased the load a little..
RPE: 5
out for 20 and back via slightly different route plus a bit at the end
route ish
legs aching after yesterdays weights... maybe i should have decreased the load a little..
RPE: 5
Monday Dec 29, 2008 #
Strength & Conditioning (LME) 40:00 [3]
shoes: Asics 2130 GT
dynamic warm up then 2 x 8 x 8 x 40kg semi squat jumps hard work!
RPE: 5
RPE: 5
Cycling warm up/down 13:00 [1]