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Training Log Archive: rachael

In the 7 days ending Jul 25, 2010:

activity # timemileskm+m
  Running5 2:52:36 16.42(10:31) 26.43(6:32) 417
  Strength & Conditioning1 37:21
  Total5 3:29:57 16.42 26.43 417
averages - sleep:12.5 weight:58.1kg

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Sunday Jul 25, 2010 #

12 PM

Running 25:00 [1] 3.5 km (7:09 / km) +50m 6:40 / km
slept:9.5 shoes: New Balance 1060

out along the conduit then back over the hill.
felt much better than i expected too which is good. the resting has obviously done me good and warded off the mean bugs. training resumes tomorrow :)

Saturday Jul 24, 2010 #

Note
slept:9.5 (sick) (rest day)

seem to have escaped the worst of it. maybe i have just had all tonsilitis variations already?!

Friday Jul 23, 2010 #

Note
slept:9.0 (sick) (rest day)

slept for 3 hours this afternoon. alex his mild tonsilitis and i seem to be fighting his bugs. no training til i am better as don't want to get it for real.

Thursday Jul 22, 2010 #

8 AM

Running 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km
slept:8.0 shoes: New Balance 758

morning run. almost didn't go as not feeling 100% but decided i would see how i felt. it was ok but don't think i will do hills later.

Wednesday Jul 21, 2010 #

7 AM

Running 16:15 intensity: (13:27 @1) + (1:29 @2) + (1:19 @3) 2.58 km (6:18 / km) +40m 5:51 / km
ahr:133 max:159 slept:8.0 weight:58.1kg shoes: New Balance 1060

Strength & Conditioning 37:21 [1]
ahr:92 max:117 slept:8.0 weight:58.1kg shoes: New Balance 1060

jumps, zig zag bounds, olympic warm up, single leg squats.
3 x 6 x box drop squat jump
4 x 4 x HHS (60, 70, 75, 80)
4 x 4 x 30kg squat jumps
3 x {24 triple knee drive, hip leg lifts, 10 pressups, 12 bridge leg raises}

Running 8:11 [1] 1.4 km (5:51 / km) +14m 5:34 / km
ahr:122 max:134 slept:8.0 weight:58.1kg shoes: New Balance 1060

6 PM

Running 43:44 intensity: (31:04 @1) + (5:58 @2) + (6:31 @3) + (11 @4) 7.07 km (6:11 / km) +149m 5:36 / km
ahr:142 max:166 slept:8.0 weight:58.1kg shoes: New Balance 1060

down rivelin with alex

Tuesday Jul 20, 2010 #

6 PM

Running 49:26 intensity: (43:56 @1) + (5:19 @2) + (11 @3) 6.88 km (7:11 / km) +64m 6:52 / km
ahr:126 max:155 slept:7.0 shoes: New Balance 1060

down to hillsborough park, drills and strides then back including 10 x 10s hill sprints.
then lots of stretching
C • was a lovely suprise to see... 2

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