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Training Log Archive: rachael

In the 7 days ending Dec 12, 2010:

activity # timemileskm+m
  Running8 7:35:48 35.9(12:42) 57.77(7:53) 1101
  Strength & Conditioning2 1:25:00
  Total8 9:00:48 35.9 57.77 1101
averages - sleep:18.1 rhr:59 weight:59.5kg

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Sunday Dec 12, 2010 #

11 AM

Running warm up/down 11:07 [1] 1.35 km (8:14 / km) +57m 6:48 / km
ahr:128 max:144 slept:9.5 shoes: Jalas Black (red)

along the top edge as a warm up

Running intervals 28:49 intensity: (6:39 @1) + (9:21 @2) + (12:39 @3) + (10 @4) 4.88 km (5:54 / km) +76m 5:29 / km
ahr:152 max:164 slept:9.5 shoes: Jalas Black (red)

3 x 8 mins (2 mins) on Burbage. Tough work on the legs particularly in the bits that were still snowy. Hard to keep the HR consistant but worked hard the whole way.

Running 17:52 intensity: (15:01 @1) + (2:51 @2) 2.42 km (7:23 / km) +51m 6:41 / km
ahr:135 max:153 slept:9.5 shoes: Jalas Black (red)

back to the fox house

Saturday Dec 11, 2010 #

12 PM

Running 1:45:42 intensity: (51:28 @1) + (49:43 @2) + (4:31 @3) 12.68 km (8:20 / km) +449m 7:05 / km
ahr:144 max:163 rhr:59 slept:9.5 weight:59.5kg shoes: Jalas Black (red)

Long run with alex on kinder. Amazing day.

Friday Dec 10, 2010 #

7 AM

Running 17:39 [1] 2.55 km (6:55 / km) +47m 6:20 / km
ahr:131 max:145 slept:8.5 shoes: Jalas Black (red)

to hallm

Strength & Conditioning 40:00 [1]
slept:8.5 shoes: inov-8 RoadX 238

New peogramme session 2 with Laura.
full warm up then
3 x 5 x mid thigh pull (25, 30, 30)
3 x 6 x squat x 30kg working on getting full depth
3 x 2 x 5 x 30kg step ups
3 x 5 x 10kg single leg dead lift
3 x {10 x hanging row, 10 x press up}
3 x {8 x 6kg MB russian twist, 8 x hypers (0, 10, 10), 8 x 2.5kg crunch}
9 AM

Running 41:43 intensity: (34:07 @1) + (6:04 @2) + (1:32 @3) 6.43 km (6:29 / km) +84m 6:05 / km
ahr:139 max:158 slept:8.5 shoes: Jalas Black (red)

home via endcliffe park and village and ponderosa

Thursday Dec 9, 2010 #

10 AM

Running 16:15 intensity: (13:22 @1) + (2:53 @2) 2.41 km (6:45 / km) +41m 6:13 / km
ahr:114 max:153 slept:8.0 shoes: Jalas Black (red)

to hallam

Running 40:00 intensity: (30:00 @1) + (4:00 @4) + (6:00 @5) 1.0 km (40:00 / km)
slept:8.0 shoes: inov-8 RoadX 238

testing - jumps, sprints, illinois test and endurance test (680m, almost exactly 115 each time!)
C • intensity 1?!?? that sprin... 4
6 PM

Note

had planned on training again but sore after physio and feeling whiped out so gave it a miss.

Wednesday Dec 8, 2010 #

9 AM

Running 1:38:53 [1] 14.44 km (6:51 / km) +253m 6:18 / km
slept:8.0 shoes: Jalas Black (red)

long run with laura down rivelin. very nice :)

Tuesday Dec 7, 2010 #

Note
slept:7.5 (rest day)

busy day and tired from the weekend so decided today would be this weeks rest day.

Monday Dec 6, 2010 #

7 AM

Running 17:17 [1] 2.49 km (6:56 / km) +40m 6:25 / km
slept:8.0 shoes: Jalas Black (red)

to the gym

Strength & Conditioning 45:00 [1]
slept:8.0 shoes: inov-8 RoadX 238

New programme session 1.
mid thigh pull 3 x 5 x (20, 25, 25)
squat 3 x 6 x 30kg
3 x 2 x 5 x 30kg step ups
4 x 5 x single leg dead lift (DB 5, 8, 10, 10)
3 x {10 x press ups, 10 x hanging row}
6 PM

Running 25:31 [1] 4.62 km (5:31 / km) +4m 5:30 / km
slept:8.0 shoes: Jalas Black (red)

to the EIS

Running 35:00 [1] 2.5 km (14:00 / km)
slept:8.0 shoes: inov-8 RoadX 238

first half of drills before I had to leave.

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