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Training Log Archive: rachael

In the 7 days ending Dec 19, 2010:

activity # timemileskm+m
  Running7 4:48:58 29.97(9:39) 48.23(5:59) 583
  Strength & Conditioning2 2:05:00
  Cycling1 3:00
  Total8 6:56:58 29.97 48.23 583
averages - sleep:19.6

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Sunday Dec 19, 2010 #

9 AM

Running 1:55:33 intensity: (1:45:02 @1) + (10:26 @2) + (5 @3) 19.47 km (5:56 / km) +228m 5:36 / km
ahr:137 max:155 slept:8.75 shoes: Jalas Jukola

lovely long run with clare - up loxley, round damflask and back past the robin hood and clare's favourite garden. Can't believe i've been in Sheffiled for 7 years and never been to damflask before!

Now on a train down south (stealing the free first class wifi) and the snow levels are increasing all the time... :)

Saturday Dec 18, 2010 #

12 PM

Running 49:01 [1] 7.74 km (6:20 / km) +121m 5:52 / km
slept:8.0 shoes: New Balance 758

easy run down rivelin to test how i was feeling. pleasently surprised but getting tired by the end. Think i have managed to avoid alex's cold - just need to make sure i get lots of sleep over the next few days :)

Friday Dec 17, 2010 #

Note
(rest day)

kept the planned rest day in too

Thursday Dec 16, 2010 #

Note
(rest day)

feeling a bit worn down and sniffly so decided to have a rest day to avoid getting ill.

Wednesday Dec 15, 2010 #

7 AM

Running 17:15 [1] 2.54 km (6:47 / km) +42m 6:16 / km
ahr:127 max:143 slept:7.5 shoes: inov-8 RoadX 238

down to hallam

Strength & Conditioning 1:05:00 [1]
slept:7.5 shoes: inov-8 RoadX 238

extended warm up
3 x 5 x (40, 45, 45) Mid thigh pull
3 x 5 x 60kg HHS
3 x 2 x 5 x (30, 35, 35) step up
3 x 2 x 5 x 10kg single leg deadlift (switched arms)
3 x {10 x hanging row, 10 x full pressup half half}
3 x {8 x 2.5kg crunch, 8 x 7kg russian twist, 8 x 10kg hypers}
8 AM

Cycling 3:00 [1]
slept:7.5 shoes: inov-8 RoadX 238

short warm down +stretching before getting kicked out.

Tuesday Dec 14, 2010 #

9 AM

Running 25:49 [1] 4.05 km (6:22 / km) +116m 5:35 / km
slept:8.0 shoes: New Balance 758

easy morning run. legs feeling quite tired!
5 PM

Running warm up/down 13:58 intensity: (10:58 @1) + (3:00 @4) 2.42 km (5:46 / km)
slept:8.0 shoes: inov-8 RoadX 238

warm up. first lap with hannah and ruth then on my own.
usual drills + strides

Running intervals 31:25 intensity: (11:25 @1) + (20:00 @4) 6.28 km (5:00 / km)
slept:8.0 shoes: inov-8 RoadX 238

5 x 4 mins (2:15)
pleased with this session as was within 5 m each rep. Got to about 1030m.
Splits for 400 and 800 were 89/3.03, 87/3.03, 89/3.04, 87/3.05, 88/3.03

Running warm up/down 9:10 [1] 1.65 km (5:33 / km)
slept:8.0 shoes: inov-8 RoadX 238

warm down with Suzy

Monday Dec 13, 2010 #

7 AM

Running 16:26 [1] 2.56 km (6:25 / km) +43m 5:55 / km
slept:9.0 shoes: inov-8 RoadX 238

to the gym

Strength & Conditioning 1:00:00 [1]
slept:9.0 shoes: inov-8 RoadX 238

full warm up then
3 x 5 x (30, 40, 40) mid thigh pull
3 x 6 x 30kg deep back squat
3 x 2 x 5 x 30kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 x haniging row, 10 x press ups}
3 x {8 x 2.5kg crunch, 8 x 6kg russian twist, 8 x 10kg hypers}
2 PM

Running 10:21 [1] 1.52 km (6:49 / km) +34m 6:08 / km
slept:9.0

hfw. no time for extra as off to collect Alex to go watch the football!

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