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Training Log Archive: rachael

In the 7 days ending Aug 1, 2010:

activity # timemileskm+m
  Running9 4:54:00 28.83(10:12) 46.4(6:20) 687
  Strength & Conditioning1 45:00
  Orienteering1 28:44 3.31(8:42) 5.32(5:24) 38
  Total9 6:07:44 32.14 51.72 725
averages - sleep:27.8 rhr:57 weight:58.4kg

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MoTuWeThFrSaSu

Sunday Aug 1, 2010 #

11 AM

Running 41:23 intensity: (40:20 @1) + (52 @2) + (11 @3) 7.64 km (5:25 / km) +20m 5:21 / km
ahr:132 max:157 slept:9.0 shoes: New Balance 758

around the Isle of Dogs and back via the big hole to check out the impressive foundations

Saturday Jul 31, 2010 #

Note
(rest day)

Indian wedding in London

Friday Jul 30, 2010 #

8 AM

Running 11:25 intensity: (9:16 @1) + (2:09 @2) 1.98 km (5:46 / km) +24m 5:26 / km
ahr:138 max:155 slept:7.5 shoes: New Balance 758

Running 19:31 intensity: (9:40 @1) + (1:56 @2) + (3:30 @3) + (3:45 @4) + (40 @5) 2.81 km (6:57 / km) +181m 5:15 / km
ahr:144 max:171 slept:7.5 shoes: New Balance 758

3 x 3 min hills with 4 min rest. felt tougher than i'd hoped but going well. 273,273,gg

Running 9:23 intensity: (8:47 @1) + (36 @2) 1.59 km (5:54 / km) +2m 5:52 / km
ahr:132 max:149 slept:7.5 shoes: New Balance 758

5 PM

Running 22:57 intensity: (21:42 @1) + (48 @2) + (27 @3) 4.15 km (5:32 / km) +25m 5:22 / km
ahr:134 max:164 slept:7.5 shoes: New Balance 758

round the docks with alex

Thursday Jul 29, 2010 #

Note
(rest day)

ended up in work until 8pm trying to sort out my computer so no training today

Wednesday Jul 28, 2010 #

7 AM

Running 15:33 [1] 2.49 km (6:15 / km) +40m 5:47 / km
rhr:58 slept:8.5 shoes: New Balance 758

Strength & Conditioning 45:00 [1]
rhr:58 slept:8.5 shoes: New Balance 758

a weights session with almost no weights :)
SS3

Running 4:48 [1] 0.78 km (6:09 / km) +14m 5:39 / km
rhr:58 slept:8.5 shoes: New Balance 758

6 PM

Running 10:00 [1] 1.72 km (5:49 / km) +24m 5:26 / km
rhr:58 slept:8.5 shoes: New Balance 758

pretty quick down to Devonshire Green as was about to be late!

Orienteering 28:44 intensity: (25:00 @3) + (3:44 @4) 5.32 km (5:24 / km) +38m 5:13 / km
rhr:58 slept:8.5 shoes: New Balance 758

fun SYO street score. I am rubbish at turning the map over and back and rubbish at finding the answers to questions -so probably fortuante that woc involves neither :) really enjoyed it and good at getting me to run hard towards the end when i was running out of time. thanks oli!
C • full house 2

Running 10:07 [1] 1.72 km (5:53 / km) +47m 5:11 / km
rhr:58 slept:8.5 shoes: New Balance 758

Tuesday Jul 27, 2010 #

8 AM

Running 24:05 intensity: (23:40 @1) + (25 @2) 3.75 km (6:25 / km) +102m 5:39 / km
ahr:128 max:150 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

morning jog
6 PM

Running 7:09 intensity: (4:36 @1) + (1:40 @2) + (53 @3) 1.45 km (4:56 / km)
ahr:137 max:160 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

3 laps + 2 strides (too late for the drills!)

Running 23:02 intensity: (6:42 @1) + (2:34 @2) + (5:04 @3) + (4:17 @4) + (4:25 @5) 5.24 km (4:24 / km) +2m 4:23 / km
ahr:156 max:175 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

5 x 800m with 200m walk/jog
2.58 (1.32) 2.59 (1.39) 2.59 (1.47) 2.58 (1.56) 2.57
Probably my most consistent reps ever and very happy with the session.
Ran with Joanna, Hannah and Fiona - Jo is like a metronome which really helped get it right. we were aiming for 90s laps or just under so spot on.
feeling good!

Running 8:36 intensity: (3:26 @1) + (5:10 @2) 1.59 km (5:25 / km)
ahr:143 max:150 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

warm down with Jo and Hannah

Monday Jul 26, 2010 #

9 AM

Running 23:50 intensity: (19:38 @1) + (1:20 @2) + (2:52 @3) 3.68 km (6:29 / km) +106m 5:40 / km
ahr:134 max:164 rhr:54 slept:9.5 weight:58.9kg shoes: New Balance 758

morning jog
6 PM

Running 1:02:11 intensity: (58:04 @1) + (3:52 @2) + (15 @3) 5.81 km (10:42 / km) +101m 9:51 / km
ahr:114 max:155 rhr:54 slept:9.5 weight:58.9kg shoes: New Balance 758

down to malin bridge, drills, home.
can tell i've had a few weeks without the proper equipment. the hopping was really tricky!
feeling a bit tired (no afternoon nap today!) but otherwise all good.

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