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Training Log Archive: rachael

In the 7 days ending Dec 25, 2011:

activity # timemileskm+m
  Running10 6:16:27 36.97(10:11) 59.49(6:20) 927
  Strength & Conditioning2 2:00:00
  Total10 8:16:27 36.97 59.49 927
averages - sleep:13.8

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Sunday Dec 25, 2011 #

2 PM

Running 1:41:44 [1] 17.3 km (5:53 / km) +229m 5:31 / km
slept:9.5 shoes: NB800

lovely long run with alex exploring random paths and roads. Great to get out and feeling much better today :) Merry Christmas everyone!
C • Merry Christmas to you and Alex. 2

Saturday Dec 24, 2011 #

12 PM

Running 49:30 [1] 8.45 km (5:51 / km) +93m 5:33 / km
slept:8.5 shoes: NB800

Not feeling too good today, think I'm going into hibernation...
short loop from Alex's mum's place. Nice to get out the house and explore :)

Friday Dec 23, 2011 #

10 AM

Running 15:58 [1] 2.81 km (5:41 / km) +67m 5:05 / km
slept:8.5 shoes: New Balance 1062 orange 2

home to hallam via some Christmas card drops. Nice to run to the gym without a big bag on my back for once!

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

warm up
3 x 5 x (40, 40, 45) mid thigh pull
10 squat warm up
3 x 5 x (65, 70, 70) HHS
3 x 2 x 5 x 35kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 press up, 10 hanging row}
3 x {8 x 5kg crunch, 8 x 6kg russian twist, 8 x 10kg hypers}

good session :)
12 PM

Running 14:34 [1] 2.57 km (5:40 / km) +38m 5:16 / km
slept:8.5 shoes: New Balance 1062 orange 2

home again

Thursday Dec 22, 2011 #

9 AM

Running intervals 53:28 intensity: (28:28 @1) + (25:00 @4) 10.37 km (5:09 / km) +56m 5:01 / km
slept:8.0 shoes: New Balance 759

5 x 5 mins on the Beeley road loop. Worked hard, good session :)
felt quite flat to start with but better as it went on. Too much stress in my head at the moment I think.

Wednesday Dec 21, 2011 #

7 AM

Running 17:36 [1] 2.58 km (6:49 / km) +45m 6:17 / km
slept:7.5 shoes: New Balance 759

home to hallam. sluggish

Strength & Conditioning 1:00:00 [1]
slept:7.5 shoes: New Balance 759

warm up then
3 x 5 x (35, 40, 40) mid thigh pull
10 squats w/u
3 x 5 x (65, 65, 70) HHS
3 x 2 x 5 x 35kg BB step up
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 pressup, 10 hanging row}
3 x {8 x 5kg crunch, 6kg russian twist, 10kg hyper}
8 AM

Running 8:40 [1] 1.35 km (6:25 / km) +20m 5:59 / km
slept:7.5 shoes: New Balance 759

hallam to jessop west
6 PM

Running 17:12 [1] 2.6 km (6:37 / km) +63m 5:54 / km
slept:7.5 shoes: New Balance 759

home from work plus short loop on the end. bit wrecked this evening.

Tuesday Dec 20, 2011 #

9 AM

Running hills 44:43 intensity: (29:43 @1) + (15:00 @4) 7.25 km (6:10 / km) +238m 5:18 / km
slept:8.0 shoes: New Balance 759

5 xBurgoyne Hills: 2.48, 2.48, 2.53, 2.42, 2.44
Third one was a bit slow but then over compensated on the 4th. Need to learn to run a bit more evenly! Pleased with the session though, getting faster :)

Then to Jon's to play sous-chef (= pot washer) making dinner for 16 people...

Monday Dec 19, 2011 #

6 PM

Running 53:02 [1] 4.21 km (12:36 / km) +78m 11:32 / km
slept:7.4 shoes: New Balance 759

work to Weston Park, drills then on to home.

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