Training Log Archive: rachaelIn the 7 days ending Apr 5, 2009:
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Sunday Apr 5, 2009 #
Running race (northern road relay) 16:19 [5] 3.8 km (4:18 / km) +150m 3:35 / km
shoes: nike flats
got my call up into the second team and really glad i ran - good fun and great club atmosphere :) 3rd leg, course went something like this. tried not to go too fast round the track on the way out and felt good round the first bit, passed 4 people and another 2 on the hill. then passed 1 going back up the (big) hill and 1 on the way towards the track again. Felt like i was running well and tired at the end but may have pushed a bit more if there'd been people with me. good team effort all within about 1 min of each other and awesome effort from the first team, bronze medal with star performance from claire on last!
RPE: 8
RPE: 8
Running warm up/down 25:00 [2]
shoes: NB 1062
Cycling warm up/down 19:00 [2]
shoes: NB 1062
8 w/u and longer w/d, got distracted by football on TV
Strength & Conditioning (LME3) 38:00 [3]
shoes: NB 1062
this is a really tough session.
3 x (8 x 8 x 25kg semi squat jumps) 10s betwn sets, 10 mins btwn series with lots of core, jack-knife pressups etc.
inc fig 4s and woodchopper
RPE: 6
3 x (8 x 8 x 25kg semi squat jumps) 10s betwn sets, 10 mins btwn series with lots of core, jack-knife pressups etc.
inc fig 4s and woodchopper
RPE: 6
Saturday Apr 4, 2009 #
Running long (L1) 1:50:00 [2]
shoes: Asics trabuco
foxhouse - white edge - wellington monument - left longshaw route - foxhouse
nice steady long run in the sunshine :) bit windy at times but really nice to be out and pleased to survive the whole thing and feel fine! took some supplies with me just in case i didn't feel good but didn't need them (ate some tangfastcis anyway). saw the air ambulance do some impressive flying and landing
RPE: 3
nice steady long run in the sunshine :) bit windy at times but really nice to be out and pleased to survive the whole thing and feel fine! took some supplies with me just in case i didn't feel good but didn't need them (ate some tangfastcis anyway). saw the air ambulance do some impressive flying and landing
RPE: 3
Note
think the rest days have done me good :)
Friday Apr 3, 2009 #
Note
(rest day)
another rest day with sleeping
Thursday Apr 2, 2009 #
Running (E1) 25:00 [2]
shoes: NB 1062
toe not feeling to bad so ran the morning bole hill loop. ibuprofen must be doing the trick.
RPE: 3
RPE: 3
Note
(rest day)
really tired by the time i got home and not feeling too great. slept for 2 hours then another 9 over night.
Wednesday Apr 1, 2009 #
Pilates 30:00 [1]
Note
slept:7.5 (rest day)
an impromptu rest day. had a bit of a sore throat all day but that may be because i forgot to take my hayfever tablet this morning and/or because i slept badly. didn't get home til 7 after listening to 3.5 hours of masters students presentations (zzzzzzzzz) and feeling tired so decided to skip the run and eat instead.
Tuesday Mar 31, 2009 #
Running intervals (reps) 16:00 [5]
shoes: nike flats
12 x 400m
tight on time today for the mega session so thought i was only going to get 11 in. but then alex was late coming to get me so did the 12th after a slightly shorter rest.
84, 81, 78, 81, 79, 80, 80, 82, 82, 82, 80, 79
5 mins btwn reps except for the last one which was 4 mins
not very consistent times tonight! started straight after the warm up then pit stopped and changed my shoes in the first rest... obviously need to do strides/ prepare better as first one was rubbish compared to the rest!
toe not as bad as yesterday but v sore after
could smell the hayfever in the air. booooo.
RPE: 7
tight on time today for the mega session so thought i was only going to get 11 in. but then alex was late coming to get me so did the 12th after a slightly shorter rest.
84, 81, 78, 81, 79, 80, 80, 82, 82, 82, 80, 79
5 mins btwn reps except for the last one which was 4 mins
not very consistent times tonight! started straight after the warm up then pit stopped and changed my shoes in the first rest... obviously need to do strides/ prepare better as first one was rubbish compared to the rest!
toe not as bad as yesterday but v sore after
could smell the hayfever in the air. booooo.
RPE: 7
Running warm up/down 1:06:00
shoes: NB 1062
3 laps w/u, bits btwn reps and w/d once i got home round the park
Monday Mar 30, 2009 #
Running (L2) 38:00 [3]
shoes: NB 1062
out along fulwood road and back before circuits. feeling pretty tired but not too bad and at least not dizzy :) toe mighty sore and had to stop to mobe it part way. v annoying
RPE: 4
RPE: 4
C • toe 4
Circuits 40:00 [3]
shoes: NB 1062
missed the gym opening times yesterday so decided to do circuits today instead of just watching it like the last couple of weeks. Worked hard on the jumping bits
only 4 students there... might not be worth running it on trunce days in future.
RPE: 5
only 4 students there... might not be worth running it on trunce days in future.
RPE: 5
Running warm up/down 9:00 [1]
shoes: NB 1062