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Training Log Archive: rachael

In the 7 days ending Feb 20, 2011:

activity # timemileskm+m
  Running8 6:06:48 34.13(10:45) 54.93(6:41) 558
  Strength & Conditioning2 45:30 1
  Orienteering1 32:16 3.42(9:26) 5.5(5:52)
  Total9 7:24:34 37.55 60.43 558
averages - sleep:23 weight:60.1kg

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MoTuWeThFrSaSu

Sunday Feb 20, 2011 #

11 AM

Running 2:21:54 intensity: (2:18:14 @1) + (3:40 @2) 20.78 km (6:50 / km) +324m 6:20 / km
ahr:134 max:154 slept:9.5 weight:59.7kg shoes: NB800

Long run from home out to visit the Roving box. Beautiful day for it and enjoyed the treasure hunt. Met a bloke also looking for the box at the first clue so ran together to the next one. Looking forward to March's run...
Watch ran out 20 mins before the end but GPS trail hidden anyway so no sneaking ;) Glad I was wearing my waterproof socks!

Saturday Feb 19, 2011 #

Event: 2011 Saucony English National Cross Country Championships
 
1 PM

Running warm up/down 40:00 intensity: (38:00 @1) + (2:00 @4) 5.0 km (8:00 / km)
slept:9.0 weight:60.1kg shoes: Inov-8 Roclite 288 GTX

I did a lot of warming up and down today. Round the course on my own then with Tess then with Helen. Warm down with Tess and Helen after cheering on the boys.
2 PM

Running race 30:26 intensity: (23 @1) + (17 @2) + (4:35 @3) + (24:34 @4) + (37 @5) 6.34 km (4:48 / km) +23m 4:43 / km
ahr:165 max:171 slept:9.0 weight:60.1kg shoes: Asics Hyper XC

National XC. Can't say I really enjoyed it - my legs felt good but my lungs are still not happy with running fast. Very muddy and we didn't even get to do the hill. Bit of a mess of organisation, no idea when we were starting or where we were going and don't really get why the hill was too dangerous for us but ok for the men!
165th. Louise Damen won in 23:49 and Hatti was second. Impressive run from Tess to come 40th.

Friday Feb 18, 2011 #

6 PM

Running 8:46 intensity: (2:47 @1) + (1:23 @2) + (3:40 @3) + (42 @4) + (14 @5) 1.42 km (6:10 / km) +44m 5:21 / km
ahr:148 max:172 slept:8.5 weight:60.4kg shoes: New Balance 758

Running 15:51 intensity: (14:48 @1) + (1:03 @2) 1.33 km (11:55 / km) +13m 11:21 / km
ahr:129 max:150 slept:8.5 weight:60.4kg shoes: Asics Hyper XC

Drills and strides in Ruskin Park testing out my new spikes :)

Running 2:02 [1] 0.27 km (7:32 / km)
ahr:117 max:129 slept:8.5 weight:60.4kg shoes: New Balance 758

Thursday Feb 17, 2011 #

Note
(rest day)

:)

Wednesday Feb 16, 2011 #

7 AM

Running 15:54 intensity: (15:35 @1) + (19 @2) 2.55 km (6:14 / km) +43m 5:45 / km
ahr:123 max:148 slept:8.0 shoes: New Balance 758

home to hallam

Strength & Conditioning 38:52 [1]
ahr:100 max:137 slept:8.0 shoes: New Balance 758

2 sets of warm up
3 x 5 x 45kg mid thigh pull
3 x 5 x (65, 70, 70) HHS. Lost the technique with 70 so will go back down next week
3 x 2 x 5 x 10kg single leg dead lift
bit of core work

Running 7:55 intensity: (6:53 @1) + (1:02 @2) 1.28 km (6:11 / km) +13m 5:53 / km
ahr:133 max:151 slept:8.0 shoes: New Balance 758

Hallam to Jessop West
6 PM

Orienteering 32:16 [3] 5.5 km (5:52 / km)
slept:8.0 shoes: Jalas Black (red)

night training on Bowden Housteads. We were warned about locals in advance but the only ones I saw were in the field at the beginning who shouted at me to get my ** knees up. Maybe they knew something about running technique?
Good fun and no mistakes but could have been a bit straighter on a couple and crossing at the roundabout was not a good plan.
7 PM

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
slept:8.0 shoes: Jalas Black (red)

round the field with alex and ed

Tuesday Feb 15, 2011 #

8 AM

Running 29:38 intensity: (28:08 @1) + (28 @2) + (44 @3) + (18 @4) 5.12 km (5:47 / km) +80m 5:22 / km
ahr:133 max:167 slept:8.75 weight:59.7kg shoes: New Balance 758

morning jog. feeling quite tired despite lying in! looking forward to easing off the second half of this week...
12 PM

Note

good beating up by Cass at lunchtime
7 PM

Note

body crashed this afternoon and ended up sleeping for an hour when I got home instead of going training. I need to rethink my training strategy a bit...

Monday Feb 14, 2011 #

Note

morning off and lie in to recover from the weekend :)
6 PM

Running 23:50 intensity: (22:14 @1) + (1:36 @2) 4.42 km (5:24 / km) +4m 5:22 / km
ahr:137 max:153 slept:9.0 shoes: New Balance 758

work to EIS

Running 38:56 intensity: (35:34 @1) + (1:12 @2) + (2:10 @3) 4.62 km (8:26 / km) +14m 8:18 / km
ahr:112 max:162 slept:9.0 shoes: New Balance 758

Drills with coach Kelly. Concentrating on keeping last weeks flow whilst getting good foot an dbody positioning. Fun as always but tired by the end! Found it difficult to keep the leg speed up on the last 75m of the 200s.

Strength & Conditioning 6:38 [1] +1m
ahr:91 max:99 slept:9.0

core work

Running 4:36 [1] 0.8 km (5:45 / km)
ahr:131 max:138 slept:9.0 shoes: New Balance 758

warm down with Fanni

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