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Training Log Archive: rachael

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  Running11 6:34:46 33.59(11:45) 54.06(7:18) 1251
  Strength & Conditioning2 1:36:43
  Orienteering2 58:27 5.99(9:45) 9.64(6:04) 95
  X Training3 55:00
  Cycling1 5:00
  Total11 10:09:56 39.58 63.7 1346
averages - sleep:30.7 weight:58.3kg

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

12 PM

Running 1:42:30 intensity: (1:32:06 @1) + (7:06 @2) + (3:18 @3) 14.84 km (6:54 / km) +473m 5:57 / km
ahr:131 max:158 slept:8.5 shoes: NB800

lovely long chatty post night out run with Hanne. From Heatherdene up Winhill, along the back, up past Hagg Farm and back over both Breasts. Stunning views over the mist and amazing reflections in the water. This is how sundays should be :)

Saturday Nov 19, 2011 #

10 AM

Running 8:32 intensity: (5:48 @1) + (51 @2) + (1:17 @3) + (36 @4) 1.39 km (6:08 / km) +29m 5:34 / km
ahr:148 max:194 slept:8.5 shoes: Jalas Black (red) 2

warming up

Orienteering 11:00 [3] 1.6 km (6:52 / km)
slept:8.5 shoes: Jalas Black (red) 3

SPOOK relays leg 2. Forgot to start my watch but Kris reckons I ran about 11 mins.
Brilliant area for relays like this and really fun courses. Jenny set us off to a good start leading most of the way round so I went out just behind Nick L and Charlotte with others chasing. I ran pretty clean and came back in the lead (I think)...

Orienteering 13:21 intensity: (54 @1) + (3:10 @2) + (7:21 @3) + (1:56 @4) 1.89 km (7:04 / km) +24m 6:38 / km
ahr:156 max:170 slept:8.5 shoes: Jalas Black (red) 3

SPOOK relay leg 4
...I went out in the lead again and had another pretty good run but a couple of wobbles and this one was more physical. Didn't realised that Danger was running our course and he came past me at the last control so we ended up second but first ladies... would have pushed a bit harder if I'd thought there was danger of being caught!

... so we had a drink off at the spook meal to see who won, and me and jenny did :)

Running 9:50 [1] 1.32 km (7:27 / km) +25m 6:49 / km
ahr:132 max:146 slept:8.5 shoes: Jalas Black (red) 3

warm down with Hanne, Clare and Amanda
4 PM

Running 20:25 [1] 3.14 km (6:30 / km) +89m 5:42 / km
slept:8.5 shoes: New Balance 759

to S10 and back
new shoes are gooood :)

X Training 15:00 [1]
slept:8.5 shoes: New Balance 759

on the eliiptical cross trainer just before they kicked me out

Friday Nov 18, 2011 #

7 AM

Running 17:25 [1] 2.5 km (6:58 / km) +43m 6:25 / km
slept:8.5 shoes: New Balance 1062 orange 2

home to hallam

Strength & Conditioning 45:00 [1]
slept:8.5 shoes: New Balance 1062 orange 2

I was late again (but this time it was Toni's fault ;) )
feeling really tired this morning but session went well and fun to have Amanda and Toni there.
3 x {10 x 30kg squat, 10 pressups, 10 x 10kg single leg squat lunge}
3 x {10 x squat jumps, 10 x 20kg push press, 10 x hanging row}
3 x {10 x 9kg DB BOR, 10 x -26kg dips, 10 x 10kg plate ftc}
3 x {30s plank, 10 x dorsal raises, 10 x leg raises}

Cycling 5:00 [1]
slept:8.5 shoes: New Balance 1062 orange 2

warm down

Thursday Nov 17, 2011 #

9 AM

Running 33:11 intensity: (24:34 @1) + (2:04 @2) + (1:51 @3) + (1:18 @4) + (3:24 @5) 5.11 km (6:30 / km) +72m 6:04 / km
ahr:139 max:187 slept:7.0 shoes: inov-8 Roclite 268

short loop from Burbage bridge, up to Stanage edge and back past the back of Higger whilst Toni went for a walk.
beautiful day, could have kept running for ages! (although not feeling 100% so in reality not)
1 PM

Running 12:38 intensity: (11:30 @1) + (1:08 @2) 1.4 km (9:01 / km) +51m 7:38 / km
ahr:132 max:150 slept:7.0 shoes: New Balance 1062 orange 2

car to Endcliffe park then drills and strides with Amanda and the boys and on to Bingham for the hills

Running 33:55 intensity: (17:18 @1) + (6:14 @2) + (10:23 @3) 5.73 km (5:55 / km) +163m 5:11 / km
ahr:143 max:163 slept:7.0 shoes: New Balance 1062 orange 2

Elle's session. 10 x 90s hills with jog down recovery. hard work but felt better than I expected and lungs were ok which was a relief. Did the same distance each rep and they were all between 86 and 90s so that was good :)

Running 13:08 intensity: (12:34 @1) + (13 @2) + (21 @3) 1.31 km (10:02 / km)
ahr:117 max:161 slept:7.0 shoes: New Balance 1062 orange 2

warm down including some filming of strides. Need to get my foot to land in the right place...

Wednesday Nov 16, 2011 #

7 AM

Running 16:43 intensity: (13:56 @1) + (1:09 @2) + (1:38 @3) 2.67 km (6:16 / km) +43m 5:48 / km
ahr:134 max:163 slept:8.25 shoes: New Balance 1062 orange 2

down to hallam

Strength & Conditioning 51:43 [1]
ahr:106 max:141 slept:8.25 shoes: New Balance 1062 orange 2

same circuit as Friday, with Amanda again.

Running 8:11 intensity: (5:38 @1) + (2:33 @2) 1.33 km (6:09 / km) +20m 5:44 / km
ahr:135 max:150 slept:8.25 shoes: New Balance 1062 orange 2

hallam to jessop west
6 PM

Running 6:22 intensity: (3:44 @1) + (2:38 @2) 1.06 km (6:00 / km) +37m 5:06 / km
ahr:141 max:152 slept:8.25 shoes: New Balance 1062 orange 2

work to Western Park

Orienteering 34:06 intensity: (3:10 @1) + (13:36 @2) + (16:51 @3) + (29 @4) 6.15 km (5:33 / km) +70m 5:15 / km
ahr:154 max:165 slept:8.25 shoes: New Balance 1062 orange 2

SYO night cup long course.
Good fun but a combination of trainers and an e-lite meant I wasn't going overly fast at times! Also difficult to find some of the kites that weren't grappled very near the feature. Analysis later but in general planned ahead well. Lost time on 6-7 due to unmapped building fences and a stupid 30s mistake on 14 when I went to the wrong steps.

Running 9:00 intensity: (8:40 @1) + (20 @2) 1.35 km (6:40 / km) +12m 6:23 / km
ahr:131 max:146 slept:8.25 shoes: New Balance 1062 orange 2

Western Park to home

Tuesday Nov 15, 2011 #

8 AM

Running 10:48 intensity: (9:37 @1) + (48 @2) + (23 @3) 1.55 km (6:58 / km) +50m 6:00 / km
ahr:132 max:159 slept:7.5 shoes: New Balance 1062 orange 2

home to S10, foot better than I expected :)

X Training 20:00 [1]
ahr:121 max:124 slept:7.5 shoes: New Balance 1062 orange 2

20 mins on the elliptical trainer

Running 6:09 [1] 1.01 km (6:05 / km) +8m 5:51 / km
ahr:125 max:138 slept:7.5 shoes: New Balance 1062 orange 2

down to jessop west
6 PM

Note
(rest day)

Ridiculously tired all day and a bit concerned I'm fighting a cold so had the evening off. Will just rejig my week a bit. Hoping to feel better tomorrow..
C • Get well soon (or don't get ill) 2

Monday Nov 14, 2011 #

7 AM

Running 10:06 [1] 1.6 km (6:19 / km) +54m 5:24 / km
ahr:128 max:145 slept:7.5 weight:58.3kg shoes: New Balance 1062 orange 2

X Training 20:00 [1]
slept:7.5 weight:58.3kg shoes: New Balance 1062 orange 2

elliptical cross trainer to save foot

Running 8:51 [1] 1.55 km (5:43 / km) +24m 5:18 / km
ahr:132 max:145 slept:7.5 weight:58.3kg shoes: New Balance 1062 orange 2

6 PM

Running 1:07:02 intensity: (1:02:19 @1) + (1:14 @2) + (3:23 @3) + (6 @4) 5.2 km (12:53 / km) +59m 12:12 / km
ahr:117 max:165 slept:7.5 weight:58.3kg shoes: New Balance 1062 orange 2

one of the most entertaining drills for a while, brightened up my day.
8 PM

Note

drills may have been an error, foot really sore now.
lots of massage, pressure point and ice water...

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