Training Log Archive: rachaelIn the 7 days ending Jan 18, 2009:
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Sunday Jan 18, 2009 #
Orienteering (E1) 55:00 [3]
Beeley with the girls. shadowed kel for the first loop then hung tapes for the others. nice and steady. kel was going really well!
concentrated on compass which worked well but still need to get more otech in over the next month
RPE: 2
concentrated on compass which worked well but still need to get more otech in over the next month
RPE: 2
Climbing 30:00 [1]
haven't used this colour for a while!
at the works (first time!) with jen, kel and gareth. fun to do some bouldering, did some good routes then my arms died and i became incapable!
RPE: 2
at the works (first time!) with jen, kel and gareth. fun to do some bouldering, did some good routes then my arms died and i became incapable!
RPE: 2
Saturday Jan 17, 2009 #
Running (L1) 1:34:00 [3]
shoes: Asics trabuco
run with jen, kel and liz from the grouse out along white edge, back along froggat and a loop in the woods after with a bit of impromptu terrain action. turned into a lovely day and really enjoyed the run, good views and good company!
RPE: 3
RPE: 3
Friday Jan 16, 2009 #
Note
slept:9.0 (rest day)
feel like i need it.
my house is warm again :)
my house is warm again :)
Thursday Jan 15, 2009 #
Running (E1) 28:00 [2]
shoes: Asics 2130 GT
a slightly extended version of last night dropping into rivelin
RPE: 3
RPE: 3
Note
wooo the igloo is starting to defrost :)
Running (L2) 39:59 [3]
shoes: Asics 2130 GT
round the 5km loop and back round the back of tesco and past newsagents.
feeling tired today and struggled to get my heart rate up despite feeling like i was working quite hard. looking forward to my rest day tomorrow :)
RPE: 5
feeling tired today and struggled to get my heart rate up despite feeling like i was working quite hard. looking forward to my rest day tomorrow :)
RPE: 5
Wednesday Jan 14, 2009 #
Strength & Conditioning (General Strength) 40:00 [3]
shoes: Asics 2130 GT
warm up squats with just bar
2 x 8 x 60kg squat with plank and wobbles in the breaks
2 x 6 x 30kg cleans with 8kg DB side bends in the breaks
2 x 8 x 40kg dead lift with back extensions and wobbles in the breaks
2 x 2 x 6 x 40kg lunges with 12kg single arm row in breaks
2 x 2 x 6 x single calf raises. first set about 40kg?, second 60kg? not sure how much the bar weighs on this one but i added 30 and 50, so maybe more like 50 and 70 total?
2 x 10 x alternating jack-knifes and pressups on ball
RPE: 5
2 x 8 x 60kg squat with plank and wobbles in the breaks
2 x 6 x 30kg cleans with 8kg DB side bends in the breaks
2 x 8 x 40kg dead lift with back extensions and wobbles in the breaks
2 x 2 x 6 x 40kg lunges with 12kg single arm row in breaks
2 x 2 x 6 x single calf raises. first set about 40kg?, second 60kg? not sure how much the bar weighs on this one but i added 30 and 50, so maybe more like 50 and 70 total?
2 x 10 x alternating jack-knifes and pressups on ball
RPE: 5
Cycling warm up/down 16:00 [1]
Pilates 30:00 [1]
Running (E1) 24:50 [2]
shoes: Asics 2130 GT
+alex round past malin bridge and back up langsett.
RPE: 3
RPE: 3
Tuesday Jan 13, 2009 #
Running (L1 + R strides) 1:10:00 12.0 km (5:50 / km) +260m 5:16 / km
ahr:142 max:157 shoes: Asics 2130 GT
trying out a new 12km loop down to the ring road, psalter lane, fulwood. did the 5 strides chasing alex down fulwood road with walking in between each one.
tired beforehand but feeling rejuvinated after :) then home to the igloo for dinner.
RPE: 4
tired beforehand but feeling rejuvinated after :) then home to the igloo for dinner.
RPE: 4
Note
It is so cold in the bathroom now that my shampoo has gone all cloudy and gloopy :s
Monday Jan 12, 2009 #
Running (E1 + I strides) 32:20
shoes: Asics 2130 GT
round walkely bank and strides in bole hill.
still waiting for the boiler engineer...
RPE: 3
still waiting for the boiler engineer...
RPE: 3
Note
rage. still no boiler man. my igloo is getting colder.