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Training Log Archive: rachael

In the 7 days ending Dec 18, 2011:

activity # timemileskm+m
  Running7 5:29:21 29.51(11:10) 47.49(6:56) 697
  Strength & Conditioning1 1:00:00
  Total7 6:29:21 29.51 47.49 697
averages - sleep:12.2 weight:58.3kg

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MoTuWeThFrSaSu

Sunday Dec 18, 2011 #

12 PM

Running 1:47:20 intensity: (1:27:55 @1) + (11:51 @2) + (4:53 @3) + (2:20 @4) + (21 @5) 15.84 km (6:47 / km) +255m 6:16 / km
ahr:135 max:162 slept:8.75 shoes: NB800

long run with alex up Rivelin. Similar route to 2 weeks ago. Half of SYO were out today, saw Colin Best, Lucy Wiegand and Catherine Hall...
Beautiful day for it and really enjoyed it. Took it quite easy except for a few harder sections near the end to test the lungs out. Really slippy in places but managed to stay on my feet today...

Saturday Dec 17, 2011 #

Note

Today i have fallen down our entire flight of stairs, wiped out on School Road and almost went aot at the house we were visiting. Must work on staying on feet...
C • How was house? The one we l... 2
5 PM

Running intervals 57:48 intensity: (32:48 @1) + (20:00 @3) + (5:00 @4) 11.06 km (5:14 / km) +64m 5:05 / km
slept:9.0 shoes: New Balance 759

lots to do today and didn't get running til dark so headed out towards meadowhell. 5 x 5mins (90s)
actually felt good but aching after yesterday!

Friday Dec 16, 2011 #

6 AM

Running 17:17 [1] 2.62 km (6:36 / km) +47m 6:04 / km
slept:7.0 shoes: New Balance 1062 orange 2

to the gym. early.

Strength & Conditioning 1:00:00 [1]
slept:7.0 shoes: New Balance 1062 orange 2

new warm up
2 x 3 x 5 x 35kg mid thigh pull
10 warm up squats with bar
3 x 5 x (60, 60, 65) HHS
2 x 3 x 5 x 35kg step up
2 x 3 x 5 x 10kg DB single leg deadlift
3 x {10 press up, 10 hanging row}
3 x {8 x 5kg crunch, 8 x 5kg russian twist, 8 x 10kg hypers}
8 AM

Running 7:35 [1] 1.32 km (5:45 / km) +18m 5:23 / km
slept:7.0 shoes: New Balance 1062 orange 2

gym to work. still dark :s

Thursday Dec 15, 2011 #

6 PM

Running 59:56 intensity: (49:56 @1) + (10:00 @2) 10.01 km (5:59 / km) +194m 5:28 / km
slept:8.5 weight:58.3kg shoes: New Balance 759

finally a real run! exploring round crosspool. Could tell i hadn't run for a while but felt alright.

Wednesday Dec 14, 2011 #

Note
(rest day)

long day of meetings in london

Tuesday Dec 13, 2011 #

7 PM

Running 20:03 [1] 3.24 km (6:11 / km) +102m 5:21 / km
slept:8.0 shoes: New Balance 759

tired and headachey by the time I got home from work (7:10) but pushed myself out the door and glad I did. Starting to feel better at last :)

Monday Dec 12, 2011 #

4 PM

Running 50:00 [1] 2.0 km (25:00 / km)
slept:9.0 shoes: New Balance 759

Early drills with the boys. Good to be back.

Running 9:22 intensity: (7:57 @1) + (1:25 @2) 1.4 km (6:41 / km) +18m 6:17 / km
ahr:134 max:154 slept:9.0 shoes: New Balance 759

back home after

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