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Training Log Archive: rachael

In the 7 days ending Jan 24, 2010:

activity # timemileskm+m
  Running5 3:12:26 14.11(13:39) 22.7(8:29) 176
  Orienteering2 1:35:16 8.84(10:46) 14.23(6:42) 290
  Strength & Conditioning1 1:04:20
  Cycling1 5:08
  Total5 5:57:10 22.95 36.93 466
  [1-5]5 4:05:33
averages - sleep:17.1 rhr:58 weight:58.4kg

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MoTuWeThFrSaSu

Sunday Jan 24, 2010 #

Running warm up/down 2:42 intensity: (51 @0) + (1:51 @1) 0.48 km (5:38 / km) +14m 4:54 / km
ahr:123 max:139 slept:9.5 weight:58.8kg shoes: Jalas Jukola

to the start with laura.

Orienteering 54:56 intensity: (27 @0) + (16:15 @1) + (29:50 @2) + (8:24 @3) 8.47 km (6:29 / km) +144m 5:59 / km
ahr:148 max:159 slept:9.5 weight:58.8kg shoes: Jalas Jukola

Brown course at Treeton. Wanted to just do a long steady today as tired after the last couple of days. Found it hard to not go too fast with so many people around! really enjoyed it though, it's a cool little wood and loved the last bit - would make an awesome sprint area.
made one route choice mistake on the way to the first field crossing but other than that all good :)
Made it all the way there and back in the Morris and got the hang of double declutching - only crunched the gears once :)
C • The Morris! 3

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
slept:9.5 weight:58.8kg shoes: Jalas Jukola

back from the finish with laura

Saturday Jan 23, 2010 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Nike XC

Running race 36:49 intensity: (19 @1) + (15 @2) + (2:16 @3) + (30:46 @4) + (3:13 @5) 8.13 km (4:32 / km) +120m 4:13 / km
ahr:167 max:173 shoes: Nike XC

Northern XC champs, Witton Park Blackburn, 55th. Didn't think i'd been there before but when we arrived i realised I had (northerns 2006).
Really pleased with my race. Started well and the first two small laps were fine. Had to think about technique alot on the flat. Enjoyed passing people on the hills and through the mud :) On the long last lap i really pushed hard and got some more places. Got some good support from Jo B as I passed her near the end!
Most importantly my position was good enough for the Hallamshire girls to win team Gold - hurray! Lucky I had Hatti (1st by miles), Jules (7th) and lizzie (11th) to run with!
C • Northern's Gold! that's ama... 6

Running warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Salamons

running round supporting

Friday Jan 22, 2010 #

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
rhr:58 slept:9.0 weight:58.5kg shoes: Asics Hypoerspeed2

before and after testing

Running race 9:15 [4] 2.0 km (4:38 / km)
rhr:58 slept:9.0 weight:58.5kg shoes: Asics Hypoerspeed2

VO2 max test. Gradient increased by 1% every minute

Thursday Jan 21, 2010 #

Note
slept:8.0 weight:57.9kg (rest day)

Wednesday Jan 20, 2010 #

Running warm up/down 15:40 intensity: (1:18 @0) + (13:39 @1) + (43 @2) 2.59 km (6:03 / km) +42m 5:36 / km
ahr:132 max:147 slept:8.0 weight:58.2kg shoes: NB750

Strength & Conditioning 1:04:20 intensity: (1:01:51 @0) + (2:29 @1)
ahr:101 max:140 slept:8.0 weight:58.2kg shoes: NB750

Cycling 5:08 [0]
ahr:107 max:108 slept:8.0 weight:58.2kg shoes: NB750

Orienteering 40:20 intensity: (31 @0) + (6:29 @1) + (13:22 @2) + (18:52 @3) + (1:06 @4) 5.76 km (7:00 / km) +146m 6:13 / km
ahr:153 max:165 slept:8.0 weight:58.2kg shoes: Jalas Jukola

expensive loxley night o. I know loxley fairly well which made it quite easy but good to get out anyway.
C • expensive? 13

Tuesday Jan 19, 2010 #

Note
slept:8.5 weight:58.2kg (rest day)

:)

Monday Jan 18, 2010 #

Running warm up/down 1:00:00 intensity: (41:31 @0) + (15:30 @1) + (2:25 @2) + (34 @3) 2.0 km (30:00 / km)
ahr:104 max:157 slept:7.5 shoes: NB750

Camp Candy week 3. Lots of good drills. Need to remember to make my legs move fast!

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