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Training Log Archive: rachael

In the 7 days ending Feb 7, 2010:

activity # timemileskm+m
  Running7 7:08:42 40.97(10:28) 65.93(6:30) 674
  Strength & Conditioning2 2:18:47
  Orienteering1 50:57 4.28(11:54) 6.89(7:24) 194
  Pilates1 40:00
  Cycling2 8:58
  Total8 11:07:24 45.25 72.82 868
  [1-5]7 6:41:50
averages - sleep:23.8 weight:58.2kg

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Sunday Feb 7, 2010 #

Note
slept:7.0 weight:58.3kg (rest day)

ummed and ahhed about what trianing to do today but eventually decided that my body was aching enough that a rest day was needed

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: NB750

jogging to the start of the dewsbury 10k and more jogging supporting. some good hallamshire performances!

Note

45 mins stretching and 45 mins massage in evening whilst watching 24.
bum much better after yesterdays tennis ball session but calfs are a mess. hopefully they will be better tomorrow after todays session...

Saturday Feb 6, 2010 #

Running tempo (Threshold) 50:50 intensity: (2:08 @0) + (23:45 @1) + (15:50 @2) + (9:07 @3) 10.33 km (4:55 / km) +66m 4:46 / km
ahr:143 max:161 slept:10.5 weight:58.3kg shoes: NB750

inc 3 x 8 mins with 2 mins easy down the outibridge road.
legs still tired and felt they were holding me back rather than my lungs.

Running 30:33 intensity: (7:04 @0) + (18:02 @1) + (2:34 @2) + (2:40 @3) + (13 @4) 5.33 km (5:44 / km) +91m 5:17 / km
ahr:143 max:164 slept:10.5 weight:58.3kg shoes: NB750

recovery run via tesco on the way back to pick up some salad to go with my risotto. yum yum.

Note

good start to the weekend: long lie in, fancy coffee, afternoon nap, 2 training sessions, stretching and massage, hot bath, good food :) (shame about the 2 hours exam script marking!)
C • Just pretend that never happened! 2

Friday Feb 5, 2010 #

Running warm up/down 15:52 intensity: (1:14 @0) + (14:38 @1) 2.52 km (6:18 / km) +41m 5:49 / km
ahr:133 max:146 slept:9.5

to hallam

Strength & Conditioning 1:08:52 intensity: (1:05:36 @0) + (3:16 @1)
ahr:101 max:136 slept:9.5 shoes: NB750

2 sets of warm up then
3 x 4 x box squat jumps
4 x 4 x 80kg half squat
3 x 2 x 5 x 40kg bulgarian split squat
3 x 6 x (20, 30, 30 kg) good mornings
3 x {10 x ecc lowers, 2 x 6 x 13.75 kg x cable pull squat}
3 x { 8 x SB pressup knee drive, 6 x SB shoulder bridge}

Cycling 5:00 intensity: (4:55 @0) + (5 @1)
slept:9.5 shoes: NB750

Note

i am a tired, achy girl today!

Note

big stretching and massage session in evening and back feeling muuuch better now :)

Thursday Feb 4, 2010 #

Running 34:01 intensity: (1:27 @0) + (28:57 @1) + (3:16 @2) + (21 @3) 5.72 km (5:57 / km) +78m 5:34 / km
ahr:135 max:161 slept:10.0 weight:58.1kg shoes: Jalas Jukola

usual rivelin loop up to the road. ice in places this morning but not nearly as slippy as i thought it would be...

Running warm up/down 22:40 intensity: (1:06 @0) + (17:05 @1) + (4:29 @2) 3.96 km (5:43 / km) +72m 5:15 / km
ahr:138 max:154 slept:10.0 weight:58.1kg shoes: NB750

to Bingham park

Orienteering 25:41 intensity: (12 @0) + (2:55 @1) + (7:21 @2) + (15:13 @3) 3.46 km (7:25 / km) +82m 6:38 / km
ahr:155 max:164 slept:10.0 weight:58.1kg shoes: Jalas Jukola

loop 1. hadn't realised we were going in the woods so much and had short socks on so now have a red scratch stripe all the way round my ankles... fun course and raced dave and a few of the boys. Went down most of the slope in the middle on my ass.

Orienteering 25:16 intensity: (14 @0) + (5:06 @1) + (7:18 @2) + (12:38 @3) 3.43 km (7:22 / km) +112m 6:20 / km
ahr:152 max:164 slept:10.0 weight:58.1kg

loop 2. didn't see so many people this time and a lot of the same controls i'd already been to but managed to stay on my feet :) good training.

Running warm up/down 23:50 intensity: (24 @0) + (20:12 @1) + (3:14 @2) 4.01 km (5:57 / km) +50m 5:36 / km
ahr:137 max:153 slept:10.0 weight:58.1kg shoes: NB750

back home with laura

Wednesday Feb 3, 2010 #

12 PM

Pilates 40:00 [0]

hour long session, really good core work out today
6 PM

Running 42:06 intensity: (5:03 @0) + (34:30 @1) + (2:11 @2) + (22 @3) 6.76 km (6:14 / km) +156m 5:35 / km
ahr:133 max:157 slept:8.5 weight:57.7kg shoes: Jalas Jukola

evening run round the streets taking in a 2 part hill and lots of snow :) watched the comedic drivers bumping into each other all over the place.
had planned to run longer but was so tired and hungry that i cut it short.

Tuesday Feb 2, 2010 #

Running 46:55 intensity: (17:51 @0) + (26:54 @1) + (2:10 @2) 5.72 km (8:12 / km) +78m 7:41 / km
ahr:121 max:151 slept:7.0 weight:58.4kg shoes: NB750

easy morning run. combination of yesterdays sessions and lack of sleep meant i was aching all over this morning.

Running warm up/down 7:16 intensity: (1:10 @0) + (6:06 @1) 1.5 km (4:51 / km)
ahr:135 max:142 slept:7.0 weight:58.4kg shoes: NB750

Running intervals 31:53 intensity: (28 @0) + (6:30 @1) + (2:53 @2) + (7:43 @3) + (12:48 @4) + (1:31 @5) 6.38 km (5:00 / km) +0m 5:00 / km
ahr:157 max:171 slept:7.0 weight:58.4kg shoes: NB750

5 x 1200m off 6 mins. Late there after too many things conspiring against me today so did the last one on my own. Beforehand had thought i'd do 6 but hamstrings were tired and 5 was enough. Good in that a) they were all 10-15s faster than in Jan and b) they were off a minute less.

Running warm up/down 6:33 intensity: (12 @0) + (6:21 @1) 1.25 km (5:14 / km)
ahr:139 max:145 slept:7.0 weight:58.4kg shoes: NB750

Monday Feb 1, 2010 #

Running warm up/down 15:55 intensity: (1:22 @0) + (14:33 @1) 2.56 km (6:13 / km) +38m 5:47 / km
ahr:131 max:142 shoes: NB750

Strength & Conditioning 1:09:55 intensity: (1:07:48 @0) + (2:07 @1)
ahr:99 max:137 shoes: NB750

2 sets of warm up then 4 x 6 x 50kg squats. the heavier weights is quite tough still but tried hard to keep the form. 3 x 2 x 40kg step ups, 3 x 8 x 40kg leg raises, 3 x {6 x 10kg DB press, 6 x 12.5kg DB BOR, 6 x -26kg dips}, 3 x {6 x BB roll out (tough!), 6 x glute hammies}

Cycling 3:58 intensity: (3:57 @0) + (1 @1)
ahr:94 max:95 shoes: NB750

warm down

Running 22:54 intensity: (35 @0) + (21:42 @1) + (37 @2) 4.39 km (5:13 / km) +4m 5:12 / km
ahr:135 max:147 shoes: NB750

to the EIS

Running 1:02:24 intensity: (42:48 @0) + (13:38 @1) + (2:31 @2) + (3:27 @3) 3.0 km (20:48 / km)
ahr:117 max:162 shoes: NB750

Camp Candy week 5. Warm up and drills then 4 x 200m trying to hold our new form. I started off each lap well but as i got tired my legs got slow. lots to work on still...

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