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Training Log Archive: rachael

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Running7 5:53:23 31.45(11:14) 50.62(6:59) 696
  Orienteering2 1:43:25 9.83(10:31) 15.82(6:32) 230
  Total7 7:36:48 41.28(11:04) 66.44(6:53) 926
averages - sleep:19.4

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MoTuWeThFrSaSu

Sunday Apr 17, 2011 #

11 AM

Running 5:34 [1] 0.89 km (6:15 / km) +2m 6:10 / km
slept:8.5 shoes: Jalas Black (red)

warm up jog to the start with Alex

Orienteering 1:09:03 [4] 11.46 km (6:02 / km) +183m 5:35 / km
slept:8.5 shoes: Jalas Black (red)

West Haigh Brown Course. Charlie promised me before hand it would be a "proper" brown course. I would have been quite happy with a short brown today but it was a really cool area and I really enjoyed it so good to get out for a bit longer :) Scrappy at the start and didn't get to grips the the rhodies very well but after number 4 went much better and had some pretty good splits. Alex caught me at 16 and I caught him back up a couple of times before making a small mistake where he got away. Pleased with the run though and felt strong :)

Running 10:24 [1] 1.04 km (10:00 / km) +9m 9:35 / km
slept:8.5 shoes: Jalas Black (red)

Warm down jog with Alex

Saturday Apr 16, 2011 #

1 PM

Running 1:27:43 [1] 14.59 km (6:01 / km) +199m 5:38 / km
slept:9.0 shoes: NB800

Didn't get back wil 1:30 last night but managed to sleep in (on and off) til almost 11am. About 10 years since I managed to do that!
Lovely run with Alex taking in Aprils roving box. Found it straight away :)

Friday Apr 15, 2011 #

6 AM

Running 19:29 [1] 3.33 km (5:51 / km) +24m 5:39 / km
slept:7.5 shoes: inov-8 RoadX 238

early morning jog down by the lake to wake me up before the second day of conference. very atmospheric :)

Thursday Apr 14, 2011 #

4 PM

Running intervals 54:54 intensity: (33:54 @1) + (1:00 @3) + (20:00 @4) 8.38 km (6:33 / km) +65m 6:18 / km
slept:7.75 shoes: inov-8 RoadX 238

10 mins warm up then 5 x 4mins (1 min) then some jogging then 6 x 10s hill sprints. Back to the hotel then 54321.
Ran down to the lake and along the lake path. Nice to get out after a long day of conferencing in Roskilde.

Wednesday Apr 13, 2011 #

8 AM

Running 44:57 intensity: (34:57 @1) + (10:00 @2) 7.07 km (6:21 / km) +151m 5:45 / km
slept:8.0 shoes: New Balance 758

morning run before packing and heading down to Gatwick to fly to Denmark.

Tuesday Apr 12, 2011 #

4 PM

Running 5:49 [1] 1.38 km (4:13 / km) +3m 4:10 / km
slept:8.5 shoes: NB800

warm up from burbage bridge along green lane

Running 20:00 intensity: (5:00 @1) + (15:00 @4) 3.76 km (5:19 / km) +83m 4:47 / km
slept:8.5 shoes: NB800

10 x 90s (30s) foxdal style along the roman road and past lady cannings

Running 4:31 [1] 0.45 km (10:02 / km) +8m 9:11 / km
slept:8.5 shoes: NB800

jog over to the mines

Orienteering 15:27 [4] 2.06 km (7:30 / km) +24m 7:05 / km
slept:8.5 shoes: NB800

sprint course 1. went really well and not far behind alex.

Orienteering 18:55 [3] 2.3 km (8:13 / km) +23m 7:50 / km
slept:8.5 shoes: NB800

sprint 2. Totally hit the wall on this one. Went well in the first half but then absolutely died and almost walked the second half. good training i guess...

Running 21:00 [1] 3.11 km (6:45 / km) +24m 6:30 / km
slept:8.5 shoes: NB800

back from the mines to burbage bridge very slowly!!

it was probably a bit too optimistic to do all of this after the weekend. but i survived (just).

Monday Apr 11, 2011 #

6 PM

Running 14:40 [2] 2.47 km (5:56 / km) +117m 4:48 / km
slept:9.0 shoes: New Balance 758

work to bole hill. fast as i was late!

Running 55:03 [1] 2.6 km (21:10 / km) +6m 20:55 / km
slept:9.0 shoes: New Balance 758

drills and skills. very windy!

Running 9:19 [1] 1.55 km (6:01 / km) +3m 5:57 / km
slept:9.0 shoes: New Balance 758

home with jenny

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