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Training Log Archive: rachael

In the 7 days ending Jun 12, 2011:

	activity	#	time	miles		km		+m
	Running	7	5:06:50	28.84	(10:38)	46.41	(6:37)	490
	Orienteering	2	2:09:45	9.84	(13:11)	15.84	(8:11)	381
	Strength & Conditioning	3	1:33:34
	Total	8	8:50:09	38.68		62.25		870
averages - sleep:26.4 weight:58.6kg

2:28

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Sunday Jun 12, 2011 #

11 AM

Orienteering 10:46 1.06 km (10:09 / km) +54m 8:05 / km
ahr:138 max:164 slept:8.0 shoes: NB800

hanging controls

Orienteering 48:41 6.46 km (7:32 / km) +153m 6:44 / km
ahr:149 max:173 slept:8.0 shoes: NB800

Training with Laura and Alex on Wincobank. We ran the courses from the GB training earlier in the year that we missed. Fun section around the houses then soem long legs across the area. Legs tired after yesterday and made my only mistake after climbing the big hill for the second time. Then a line course taking it easy then a control pick course through the cool bits of the area. Started at 30s intervals on both the courses. First back on teh second one as Alex missed the last control :) Great training!

Orienteering 12:10 [1] 1.4 km (8:41 / km) +71m 6:56 / km
ahr:129 max:144 slept:8.0 shoes: NB800

collecting controls

Saturday Jun 11, 2011 #

8 AM

Running 19:22 3.41 km (5:41 / km) +40m 5:22 / km
ahr:143 max:170 slept:7.5 shoes: Asics Hypoerspeed2

Down to Endcliffe Park with Alex and met Mike and Rich on the way.

Running race 19:58 4.99 km (4:00 / km) +27m 3:54 / km
ahr:165 max:173 slept:7.5 shoes: Asics Hypoerspeed2

Park Run PB, yay! Really pleased with this. Last week felt like such hard work for such a slow time. This week I paced myself better (exactly even halves) and took my inhaler before I ran down and the difference was incredible. Felt strong the whole way. Very happy to just dip under 20 minutes! :D

C • Nice one 3

Running 20:15 3.38 km (5:59 / km) +43m 5:38 / km
ahr:137 max:151 slept:7.5 shoes: Asics Hypoerspeed2

back up the hill with Alex and Hannah

Friday Jun 10, 2011 #

8 AM

Running 47:59 [1] 7.73 km (6:12 / km) +154m 5:39 / km
ahr:130 max:146 slept:8.25 weight:58.6kg shoes: New Balance 758

down rivelin before breakfast. feeling much better after 8 hours sleep!

Thursday Jun 9, 2011 #

Note
slept:7.5 weight:58.4kg (rest day)

so so tired. moved my rest day a day early.

Wednesday Jun 8, 2011 #

7 AM

Running 16:23 [1] 2.51 km (6:32 / km) +39m 6:03 / km
slept:7.5 shoes: New Balance 758

to hallam

Strength & Conditioning 52:34 [1]
slept:7.5 shoes: New Balance 758

3 x 6 box drop squat jump
4 x 4 x (60, 65, 70, 75) HHS
2 x 3 x 8 x 30kg step ups
3 x 8 x (30, 40, 40) calf raises
4 x 4 x 10kg DB squat jumps
core

Running 12:10 [1] 2.11 km (5:46 / km) +26m 5:26 / km
slept:7.5 shoes: New Balance 758

warm down up to Hunters Bar and back

6 PM

Running 9:16 [1] 1.26 km (7:21 / km) +18m 6:52 / km
ahr:115 max:144 slept:7.5 shoes: Jalas Black (red)

warm up

Orienteering 58:08 6.92 km (8:24 / km) +102m 7:49 / km
ahr:134 max:168 slept:7.5 shoes: Jalas Black (red)

brilliant o training on Hugsett. Alex hung the controls then picked me up from the train station. We did a mass start butterfly loop set first (17:09) then two loops, the first I had a 30s lead (alex just caught me on the run in) and the second alex had a 30s lead. Mostly went really well but I missed the first control in the second loop (shouldn't have wimped out around the ming) and I missed alot on the third control in the second loop (poor compass). Reran that leg collecting controls after.
Great to get some quality o tech in and really relevant techniques for france.

Tuesday Jun 7, 2011 #

5 PM

Running 19:14 3.77 km (5:06 / km) +14m 5:01 / km
ahr:138 max:153 slept:8.5 shoes: New Balance 758

work to track

Running 10:00 [1] 0.8 km (12:30 / km)
slept:8.5 shoes: New Balance 758

strides and drills

Running intervals 41:40 7.63 km (5:28 / km) +0m 5:28 / km
ahr:152 max:173 slept:8.5 shoes: New Balance 758

Beastly session. 4 x {1200m, 100m jog, 400m} 3 mins between sets with Hannah, Ruth and Alex
4:46 (1:03) 1:28
4:44 (0:56) 1:34
4:50 (1:07) 1:32
4:50 (1:09) 1:31
long session but very satisfying :) I will hurt tomorrow. Again it was my air intake that was the limiting factor. bloomin pollen.

Running 6:52 [1] 1.22 km (5:38 / km)
ahr:136 max:144 slept:8.5 shoes: New Balance 758

slow warm down with Hannah and Ruth

Monday Jun 6, 2011 #

11 AM

Running 15:41 2.6 km (6:02 / km) +39m 5:37 / km
ahr:134 max:166 slept:8.5 weight:58.6kg shoes: New Balance 758

to the gym

Strength & Conditioning 35:00 [1]
slept:8.5 weight:58.6kg

only to find it was shut so I did as much of the planned session as I could in the rubbish upstairs gym. It really annoys me that the timetable changes and they don't bother to email to say so.

3 x 6 x 10kg DB squat jumps
3 x 4 x (60, 60, 65, 70) HHS
3 x {6 double, 6 single each side should bridge lowers, 20 dead bugs}
3 x {45s bridge, 10 back raise, 10 side crunch each side}
3 x {10 hanging row, 10 pressups}

6 PM

Running 14:00 [1] 1.5 km (9:20 / km) +90m 7:11 / km
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

up to bole hill

Running 45:00 2.0 km (22:30 / km)
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

drills and sprints with coach kelly
legs feeling stiff after getting back into the strength work but loosened up as it went on.

Strength & Conditioning 6:00 [1]
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

54321s

Running 9:00 [1] 1.5 km (6:00 / km)
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

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