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Training Log Archive: rachael

In the 7 days ending Jan 31, 2010:

activity

time

miles

Running

5:45:10

24.72

(13:58)

39.79

(8:40)

371

Strength & Conditioning

2:31:59

Orienteering

2:00:56

10.5

(11:31)

16.9

(7:09)

291

Cycling

10:07

Total

10:28:12

35.23

56.69

662

[1-5]

6:55:36

averages - sleep:22.6 weight:58.8kg

2:50

0:00

» now

Sunday Jan 31, 2010 #

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
slept:9.5 weight:58.5kg shoes: Jalas Jukola

Orienteering race 1:06:39 [4] 8.85 km (7:32 / km) +236m 6:39 / km
slept:9.5 weight:58.5kg shoes: Jalas Jukola

can't say i exactly enjoyed todays course (especially all the tussocks in the middle), but it was good to get out. More could have been made of the area. Feeling pretty tired today so was good training to make myself run/fall through the terrain when fatigued.

Saturday Jan 30, 2010 #

Event: Northern Champs weekend

Running warm up/down 51:06 [1] 2.01 km (25:25 / km) +3m 25:16 / km
slept:8.5 shoes: NB750

+ drills with coach kelly :)

Orienteering 24:13 *** 3.67 km (6:36 / km) +16m 6:28 / km
slept:8.5 shoes: NB840 trail

orienteering exercises

Orienteering race 18:06 [4] **** 2.6 km (6:58 / km)
slept:8.5 shoes: Jalas Jukola

the other bits of beeley. really enjoyed the course, its a good area for a middle race :) caught laura about 12 and passed her a couple of times. made small misses on the third last and last but less than 30s total. fun :)

Orienteering race 11:58 [4] **** 1.78 km (6:43 / km) +40m 6:03 / km
slept:8.5 shoes: Jalas Jukola

the parts of beeley after i remembered to start my watch and before the battery died

Friday Jan 29, 2010 #

Running 46:38 7.56 km (6:10 / km) +151m 5:37 / km
ahr:137 max:153 slept:9.0 weight:58.5kg shoes: NB 1062

morning down rivelin. not feeling so crash hot but guess its because 1. it was before breakfast and 2. i still have wednesdays weights in my legs.
nice though :)

Thursday Jan 28, 2010 #

Running 23:24 4.13 km (5:40 / km) +56m 5:19 / km
ahr:138 max:160 slept:8.0 shoes: NB750

easy loosener round the streets

Wednesday Jan 27, 2010 #

Running warm up/down 16:12 2.55 km (6:21 / km) +41m 5:53 / km
ahr:130 max:146 slept:8.0 shoes: NB750

Strength & Conditioning 1:12:30
ahr:98 max:141 slept:8.0 shoes: NB750

Cycling 5:00 [1]
slept:8.0 shoes: NB750

Tuesday Jan 26, 2010 #

Running 32:17 5.75 km (5:37 / km) +77m 5:16 / km
ahr:139 max:167 slept:8.0 shoes: NB750

down into rivelin, up to the holly bush then back via hillsborough

Running warm up/down 14:12 2.51 km (5:39 / km) +2m 5:38 / km
ahr:132 max:154 slept:8.0 shoes: NB750

+drills

Running intervals 42:05 6.39 km (6:35 / km) +0m 6:35 / km
ahr:144 max:170 slept:8.0 shoes: NB750

15 x 400m all 87/88 except first (85) and last (83) with rest whilst charli ran (~90)

Running warm up/down 7:56 1.3 km (6:06 / km)
ahr:126 max:133 slept:8.0 shoes: NB750

Monday Jan 25, 2010 #

Running warm up/down 15:40 [1] 2.59 km (6:03 / km) +42m 5:36 / km
slept:8.0 weight:59kg

Strength & Conditioning 1:19:29
ahr:99 max:139 slept:8.0 weight:59kg shoes: NB750

warm up
back squat 4 x 6 (40kg, 45kg, 45kg, 50kg)
step ups 3 x 2 x 6 x 40kg
calf raises 3 x 8 x 40kg
3 x {6 x 10kg DB press, 6 x 12.5kg DB row, 6 x -26kg dips}
3 x {6 x BB roll out - these are really really hard, 6 x glute hammies}

Cycling 5:07 [1]
ahr:95 max:99 slept:8.0 weight:59kg shoes: NB750

warm down

Running 1:10:40 3.0 km (23:33 / km)
ahr:107 max:156 slept:8.0 weight:59kg shoes: NB750

Camp Candy week 4. Lots more really good drills. Got a bit put off by the bloke who kept throwing up in a bin in the middle of the track but otherwise all good. i think i will hurt tomorrow!

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