Training Log Archive: rachaelIn the 7 days ending Feb 22, 2009:
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Sunday Feb 22, 2009 #
Orienteering 1:10:00 [4]
nice to run in some open forest and good to get the technique going. a bit too tired to race really and despite feeling like i tried hard at the beginning i didn't have the fight for it. wussed around all the holly bushes etc. oing well but made a few small hesitations and one miss when i got tired.
RPE: 7
RPE: 7
Running warm up/down 20:00 [1]
Strength & Conditioning (LME2) 25:00 [3]
3 x 6 x 8 x scissor lunge jumps. first series 20kg to get technique right, 2nd and 3rd series 25kg. Got back late from burnham beeches so got tim to drop me at the gym and did the session in my least muddy bits of kit i had left. had to cut the rest down in order to fit the session in before closing. First rest 8 mins with core, jackknifes+pressups, second rest only 5 mins. legs felt better than i expected but then almost fell asleep in the bath when i got home.
RPE: 4
RPE: 4
Saturday Feb 21, 2009 #
Running warm up/down 35:00 [2]
Strength & Conditioning 5:00 [3]
Figure 4s (20) and circles/taps on sarahs wobble board. couldn't do more than 2 mins on each leg - need practice!
Running race (National XC) 36:56 [5] 8.0 km (4:37 / km) +240m 4:01 / km
lots of mud and lots of hills, hard work and could feel the training in my legs, enjoyed it once i'd finished! managed not to go off too fast for a change. was about 20s behind kathy and helen B after lap 1 (3km) and held my pace for the next lap. 150th out of 545 finishers, just on the first column in the results. Pleased to pass people and to hold off someone in a manic sprint finish. still need to be faster...
sarah was an impressive 37th and the hallamshire girls all ran really well, hatti won (29.34)and the first team got bronze, woo!
RPE: 9
sarah was an impressive 37th and the hallamshire girls all ran really well, hatti won (29.34)and the first team got bronze, woo!
RPE: 9
Friday Feb 20, 2009 #
Note
(rest day)
Strength & Conditioning (Figure 4s) 1:00 [3]
21
Thursday Feb 19, 2009 #
Running (E1) 29:00 [2]
shoes: New Balance 1060
bole hill + walkley extension. must have been running faster than tuesday.
RPE: 3
RPE: 3
Running (hallamshire) 57:00
shortened session due to national on saturday. tesco - club house - pentagon then 2 reps 2.36, 2.37 with 2 mins between then 4 strides with slow jog back. pentagon - tesco warm down.
RPE: 5
RPE: 5
Strength & Conditioning 1:00 [1]
managed 20 Figure 4s on the left glut
Wednesday Feb 18, 2009 #
Strength & Conditioning (LME1) 35:00 [3]
3 x 6 x 8 x 35kg semi squat jumps. only 30s between sets now which is hard work!
10 mins rest between series 1 and 2 but only 8 in the second rest as the gym was rammed and i was feeling guilty + kim was coming. jack-knife + pressups on ball, back extensions, 2 x 2 x 10 x 10kg DB single arm row + wobbling in the gaps.
then time with kim helping to work out my weaknesses. Got lots of fun new exercises to do - i have a weak left glut and right oblique. probably why my hamstring test are different?
RPE: 5
10 mins rest between series 1 and 2 but only 8 in the second rest as the gym was rammed and i was feeling guilty + kim was coming. jack-knife + pressups on ball, back extensions, 2 x 2 x 10 x 10kg DB single arm row + wobbling in the gaps.
then time with kim helping to work out my weaknesses. Got lots of fun new exercises to do - i have a weak left glut and right oblique. probably why my hamstring test are different?
RPE: 5
Cycling warm up/down 5:00 [1]
Pilates 30:00 [1]
RPE: 1
Running (E1) 41:30 [2]
shoes: New Balance 1060
came home and slept for an hour again then easy run round walkley bank and crookes.
RPE: 3
RPE: 3
Tuesday Feb 17, 2009 #
Running (E1) 26:30 [2]
slept:9.0 shoes: New Balance 1060
round bole hill. very easy as feeling tired and don't want to get ill!
RPE: 2
RPE: 2
Running (reps) 1:00:00
shoes: Asics 2130 GT
so tired that i went home early and fell asleep. woke up and saw my phone said 17:37. decided it must be on swedish time still but the bug said the same time...oops, was supposed to pick up fluceluce and charli at 17:35. sorry girls!
shorter warm up than normal then:
8 x 400m with 5 mins recovery between reps with fluceluce. Thought this session didn't sound too bad but turned out to be a killer. All wobbly by the end and legs tingling on the las 2 reps! hard hard work on the legs, i guess because its alot anaerobic..
times were pretty good though 77 77 77 77 79 78 80 80
RPE: 8
shorter warm up than normal then:
8 x 400m with 5 mins recovery between reps with fluceluce. Thought this session didn't sound too bad but turned out to be a killer. All wobbly by the end and legs tingling on the las 2 reps! hard hard work on the legs, i guess because its alot anaerobic..
times were pretty good though 77 77 77 77 79 78 80 80
RPE: 8
Monday Feb 16, 2009 #
Note
no morning run today as need the lie in to recover from the training and the trauma of buying car insurance when i got home!
Circuits 40:00 [3]
shoes: Asics 2130 GT
45-15s and lots of tough doubles. good session and no JLo just for magic :)
RPE: 5
RPE: 5
Running warm up/down 8:00 [1]
shoes: Asics 2130 GT
Running (L1) 34:00 [2]
shoes: Asics 2130 GT
after circuits. pretty tired and getting a bit dizzy by the end so happy to see alex running towards me :) toe in absolute agony, need to try get it sorted out fast. don't think it likes o shoes...
RPE: 3
RPE: 3