Training Log Archive: rachaelIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
Running 10:00 [1] 1.0 km (10:00 / km)
slept:9.0 shoes: NB800
Running race 1:30:29 [3] 15.11 km (5:59 / km) +433m 5:14 / km
slept:9.0 shoes: NB800
Seemed very strange running this in nice weather! the bluebells were out and the woods were looking lovely :) nice cruice round the leg as Kirsty isn't in as good shape as normal. Could have run quite a bit faster but happy not to have to destroy myself too much. No results yet but we did ok I think and 15s faster than a year and a half ago and this time it felt much much easier :)
Saturday May 7, 2011 #
Running 20:34 3.41 km (6:02 / km) +41m 5:41 / km
ahr:136 max:147 slept:7.5 shoes: New Balance 758
Running race 20:45 4.97 km (4:11 / km) +29m 4:03 / km
ahr:166 max:174 slept:7.5 shoes: New Balance 758
Very much a beatable time but relatively pleased given a hard week. Managed to hold my form which was good. Ran almost even halves. Cool to see so many people there. Now the challenge is to go under 20 which is very possible...
Running 22:32 [1] 3.34 km (6:45 / km) +45m 6:19 / km
ahr:133 max:145 slept:7.5 shoes: New Balance 758
X Training 45:00 [1]
slept:7.5 shoes: inov-8 RoadX 238
Thursday May 5, 2011 #
Note
Running intervals 40:00
shoes: New Balance 758
8 mins warm up, 4 x 3 mins hills off 6:45 then 8 mins warm down. Used alex's watch so exact times and distances to follow. Really pleased with the session, consistant and past green garage every time :)
Great to have company for them. Tired now!
Wednesday May 4, 2011 #
Running 15:23 [1] 2.54 km (6:03 / km) +41m 5:36 / km
slept:8.0 shoes: New Balance 758
Strength & Conditioning 44:39 [1]
slept:8.0 shoes: New Balance 758
3 x 2 x 5 x 12kg hip thrusts
8 x 20kg squat as warm up
3 x 5 x 60kg HHS
3 x 2 x 5 x 40kg step up
3 x 8 x 40kg calf raises
3 x {12 pressups, 12 hanging row}
3 x {30s bridge, 12 x 10kg hypers}
I will hurt tomorrow.
Running 7:19 [1] 1.34 km (5:28 / km) +19m 5:06 / km
slept:8.0 shoes: New Balance 758
Running 10:45 1.69 km (6:22 / km) +110m 4:48 / km
ahr:137 max:153 slept:8.0 shoes: NB800
Orienteering 57:22 7.48 km (7:40 / km) +253m 6:34 / km
ahr:152 max:165 slept:8.0 shoes: NB800
crossed an un crossable wall at one point by mistake, got a bit confused by all the different wall symbols and eventually gave up working out what was what!
tired by the end and very in need of dinner.
Running 7:02 [1] 1.4 km (5:01 / km)
ahr:126 max:137 slept:8.0 shoes: NB800
Tuesday May 3, 2011 #
Running 18:42 3.84 km (4:52 / km) +12m 4:48 / km
ahr:143 max:157 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238
Running intervals 40:14 6.34 km (6:21 / km) +1m 6:20 / km
ahr:147 max:172 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238
4 x {800m, 100m jog, 400m, 3 mins rest} then 4 x strides
3.03, 1.27, 3.00, 1.29, 3.00, 1.26, 3.03, 1.26
times consitant so happy with that but not particularly quick, although still faster than the target pace. good to be back on the track exerting pain on my body :)
I will hurt tomorrow.
Running 8:13 1.58 km (5:12 / km)
ahr:144 max:150 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238
Running 4:53 [1] 0.73 km (6:41 / km) +48m 5:03 / km
ahr:133 max:144 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238
Monday May 2, 2011 #
Note
(rest day)
had a lie in, had afternoon hot chocolate and ice cream, did some organising, did the gardening.
lovely.