Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Dec 20, 2009:

activity # timemileskm+m
  Running6 5:33:04 36.46(9:08) 58.68(5:41) 513
  Strength & Conditioning2 3:30:56
  Orienteering1 33:24 3.03(11:01) 4.88(6:51) 70
  Pilates1 30:00
  Cycling1 5:00
  Total6 10:12:24 39.49 63.56 583
  [1-5]6 6:18:39
averages - sleep:18.8 weight:57.9kg

«»
2:34
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 20, 2009 #

Note
(rest day)

Saturday Dec 19, 2009 #

Running 56:49 intensity: (1:14 @0) + (53:39 @1) + (1:56 @2) 10.43 km (5:27 / km) +3m 5:26 / km
ahr:139 max:151 slept:10.5 shoes: NB750

down the canal/parks, round Vicky park and back all before breakfast.

Friday Dec 18, 2009 #

Running warm up/down 17:04 intensity: (1:16 @0) + (13:27 @1) + (2:21 @2) 2.55 km (6:42 / km) +41m 6:12 / km
ahr:137 max:151 slept:8.5 weight:57.9kg shoes: NB 1062

Strength & Conditioning 1:38:22 intensity: (1:36:30 @0) + (1:52 @1)
ahr:100 max:128 slept:8.5 weight:57.9kg shoes: NB750

heart rate doesn't include warm up
normal warm up then:
back squats 4 x 30kg getting technique right again
walking lunges 4 x 12 x 12.5 kg DB
calf raises 4 x 2 x 8 x 12.5 kg
4 x 12 (superset press ups, 28.5 kg chins, 33 kg dips)
3 x (8 SB rollouts, 12 x 10 kg hypers)

Thursday Dec 17, 2009 #

Running 32:17 intensity: (40 @0) + (8:28 @1) + (8:24 @2) + (14:37 @3) + (8 @4) 5.85 km (5:31 / km) +54m 5:16 / km
ahr:148 max:160 slept:8.5 weight:57.9kg shoes: NB 1062

round hillsborough park and back. saw jenny on her way to work :)

Running hills 1:13:48 intensity: (2:40 @0) + (45:28 @1) + (9:27 @2) + (6:17 @3) + (9:56 @4) 13.34 km (5:32 / km) +69m 5:24 / km
ahr:144 max:170 slept:8.5 weight:57.9kg shoes: NB 1062

got home at 5:30 and wasn't really sure what to do with all the ice and snow but then realised it was almost time for hallamshire so went down there. we did 10 x 310m hills up the back path which was seemingly the only non-icy path for miles around (at least for the first 8 reps anyway).
1.10, 1.10, 1.08, 1.08, 1.11, 1.12, 1.12, 1.13, 1.15, 1.14
hard work doing something faster but a good session given the conditions.

Wednesday Dec 16, 2009 #

Running warm up/down 14:57 intensity: (1:05 @0) + (8:32 @1) + (5:20 @2) 2.51 km (5:57 / km) +43m 5:29 / km
ahr:139 max:153 slept:7.0 weight:57.6kg shoes: NB 1062

home to hallam

Orienteering 33:24 intensity: (1:29 @0) + (11:02 @1) + (4:49 @2) + (9:24 @3) + (6:40 @4) 4.88 km (6:51 / km) +70m 6:23 / km
ahr:148 max:169 slept:7.0 weight:57.6kg shoes: NB 1062

fun SYO training round collegiate crescent.
3 x map memory loops (390m, 2.17; 870m, 5.40; 450m inc to start, 2.34) then 1.5 km course (2.54 km, 15.30)

Running warm up/down 16:36 intensity: (7 @0) + (5:18 @1) + (7:33 @2) + (3:38 @3) 2.64 km (6:17 / km) +32m 5:56 / km
ahr:148 max:160 slept:7.0 weight:57.6kg shoes: NB 1062

hallam to home via post box

Pilates 30:00 [0]

Tuesday Dec 15, 2009 #

Running 30:50 intensity: (13 @0) + (16:05 @1) + (10:52 @2) + (3:40 @3) 4.79 km (6:26 / km) +154m 5:33 / km
ahr:143 max:160 slept:7.5 weight:58.1kg shoes: NB 1062

via lauras, through bole hill and to school road to pick car up. Sliding around all over the lace through the fields. Thanks for a great evening candys!

Running intervals 53:33 intensity: (39 @0) + (8:55 @1) + (14:13 @2) + (19:14 @3) + (10:32 @4) 10.11 km (5:18 / km) +72m 5:07 / km
ahr:152 max:165 slept:7.5 weight:58.1kg shoes: NB 1062

6 x 4 mins (1 min) along road to outibridge. had planed to do 8 but got my training/eating timings all wrong.
C • The Oughtibridge road 2

Monday Dec 14, 2009 #

Running warm up/down 6:45 intensity: (24 @0) + (5:09 @1) + (1:12 @2) 1.22 km (5:32 / km)
ahr:137 max:151 slept:8.0 weight:57.9kg shoes: NB 1062

shroom lane to hallam

Strength & Conditioning 1:52:34 intensity: (1:32:16 @0) + (15:43 @1) + (2:12 @2) + (2:23 @3)
ahr:106 max:159 slept:8.0 weight:57.9kg shoes: NB 1062

warm up single leg squats, box jumps, dot jumps, olympic bar (5kg bar for OH squats)

3 x 6 x hurdle bounds with box squat
warm up set 60kg then 4 x 4 x (75kg, 80,80, 80) half squat
tried to do split squats with bar but toe wasn't having any of it so abandonned in second set
SLDL 4 x 6 x (45, 45, 50, 50)
4 x 6 x Eccentric hamstring lowers
3 x 2 x 8 x opposite arm/leg cable rows 11.25 kg
super set 3 x {12 pressup knee drives, 12 swiss ball hamstring bridge}

Cycling 5:00 [0]
slept:8.0 weight:57.9kg

Running 30:25 intensity: (12 @0) + (9:53 @1) + (19:17 @2) + (1:03 @3) 5.24 km (5:48 / km) +46m 5:34 / km
ahr:147 max:159 slept:8.0 weight:57.9kg shoes: NB 1062

run during circuits out along fulwood road including 10 hill sprints

« Earlier | Later »