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Training Log Archive: rachael

In the 7 days ending Jan 8, 2012:

	activity	#	time	miles		km		+m
	Running	9	5:52:38	32.84	(10:44)	52.85	(6:40)	1049
	Strength & Conditioning	2	1:45:00
	Orienteering	1	15:19	1.12	(13:37)	1.81	(8:28)	74
	Total	9	7:52:57	33.96		54.66		1123
averages - sleep:24.3 rhr:61 weight:58.1kg

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Sunday Jan 8, 2012 #

10 AM

Running 9:53 [1] 1.26 km (7:51 / km) +25m 7:08 / km
slept:8.0 weight:57.9kg shoes: Jalas Black (red) 2

from the fox house to the start of the boulders with Laura, Amanda and Agnes

Orienteering 8:02 [1] 1.01 km (7:57 / km) +24m 7:07 / km
slept:8.0 weight:57.9kg shoes: Jalas Black (red) 2

Boulders course 1. Really cool! Messed up the first control but after that I was spot on :)

Running 53:03 7.2 km (7:22 / km) +182m 6:32 / km
slept:8.0 weight:57.9kg shoes: Jalas Black (red) 2

big loop to Carl Wark, surprise view, Owler Tor, Higger Tor and back on the top path to...

Orienteering 7:17 [1] 0.8 km (9:06 / km) +50m 6:56 / km
slept:8.0 weight:57.9kg shoes: Jalas Black (red) 2

...boulder course 2. Unfortunately I lost my map somewhere during the big loop, managed to get my dad's from him when we passed them but it didn't have the second course on it. So I put some holes in his map for the course Amanda had and off I went. Quite hard to work out where to go but got most of it right. fun fun :)

Running 10:01 [1] 1.47 km (6:49 / km) +17m 6:26 / km
slept:8.0 weight:57.9kg shoes: Jalas Black (red) 2

back from the boulders to the fox house then down to hathersage for lunch in outside :)

Saturday Jan 7, 2012 #

Event: Yorkshire XC Championships

12 PM

Running 20:00 [1] 2.0 km (10:00 / km)
rhr:59 slept:8.0 shoes: Inov-8 Roclite 288 GTX

ummed and ahhed whether to run but decided to in the end. my heart rate was back to normal and alex said it wouldn't do me any hard but i might not be as quick as i want...

warming up round bits of the course plus strides and a few drills

1 PM

Running race 25:02 [4] 5.73 km (4:22 / km) +77m 4:06 / km
rhr:59 slept:8.0 shoes: Asics Hyper XC

Yorkshire XC
fast and furious and hard work. Chest felt really tight and legs tired from the weights but other than that ok.
Some good performances from the other Hallamshire girls and nice to see everyone. Brownlee brothers were very impressive and the guys team did really well!

Running 20:00 [1] 2.0 km (10:00 / km)
rhr:59 slept:8.0 shoes: Inov-8 Roclite 288 GTX

warming down and cheering on the lads with claire.

Friday Jan 6, 2012 #

7 AM

Running 16:22 [1] 2.46 km (6:39 / km) +40m 6:09 / km
rhr:69 slept:6.0 shoes: New Balance 1062 orange 2

not feeling too good today - started antibiotics

Strength & Conditioning 45:00 [1]
rhr:69 slept:6.0 shoes: New Balance 1062 orange 2

Amanda did the normal set but I only did 2 sets of everything as didn't want to be too achy for xc tomorrow.

Running 7:32 [1] 1.33 km (5:40 / km) +18m 5:18 / km
rhr:69 slept:6.0 shoes: New Balance 1062 orange 2

gym to jessop west

Thursday Jan 5, 2012 #

5 PM

Running 15:05 [1] 2.76 km (5:28 / km) +11m 5:22 / km
rhr:60 slept:8.5 weight:58.2kg shoes: New Balance 759

home to Hillsborough Park

Running intervals 19:34 3.16 km (6:12 / km) +11m 6:05 / km
rhr:60 slept:8.5 weight:58.2kg shoes: New Balance 759

Hallamshire pre-yorkshires reps in Hillsborough park. 3 x loop (3.08, 3.05, 3.10) then 4 x strides. Pleased with the reps as kept up with Michelle and Claire most of the way. Ate a banana at 5 though and it hadn't digested properly so reps pretty uncomfortable. Nice to be back at Hallamshire, planning on doing lots of sessions over the next couple of months...

Running 15:46 [1] 2.66 km (5:56 / km) +52m 5:24 / km
rhr:60 slept:8.5 weight:58.2kg shoes: New Balance 759

back home chatting to Oli most of the way

Wednesday Jan 4, 2012 #

7 AM

Running 17:06 [1] 2.65 km (6:27 / km) +47m 5:56 / km
rhr:57 slept:7.5 shoes: New Balance 1062 orange 2

home to hallam

Strength & Conditioning 1:00:00 [1]
rhr:57 slept:7.5 shoes: New Balance 1062 orange 2

warm up then
3 x 5 x (40, 40, 45) mid thigh pull
10 x 20kg squat w/u
3 x 5 x 70kg HHS
3 x 2 x 5 x 35kg BB step up
3 x 2 x 5 x 10kg DB single leg dead lift
3 x {10 pressups, 10 hanging row}
3 x {8 x 5kg crunch, 8 x 6kg russian twist, 8 x 10kg hyper}

8 AM

Running 7:27 [1] 1.35 km (5:31 / km) +19m 5:09 / km
rhr:57 slept:7.5 shoes: New Balance 1062 orange 2

hallam to jessop west just in time to beat oli to the shower ;)

7 PM

Running 24:16 [1] 4.02 km (6:02 / km) +89m 5:26 / km
rhr:57 slept:7.5 shoes: New Balance 1062 orange 2

stayed in work late catching up with some of my deadlines but seemed to wait just long enough for the weather to get really minging. Home from work with big bag then on for an extra loop because I love the wind and rain so much. Would have gone for longer but was starting to get really hungry so decided given the way i've been feeling recently it was better to go home.

Tuesday Jan 3, 2012 #

Note
rhr:60 weight:58.8kg (rest day)

feeling a bit better today, went to work for most of the day then came home and slept for an hour. Decided on a rest day to be on the safe side.

Monday Jan 2, 2012 #

12 PM

Running 1:31:31 [1] 12.8 km (7:09 / km) +460m 6:04 / km
slept:8.5 shoes: NB800

Dropped Ian at the train station so decided to start from somewhere different to normal. Parked in Dore and ran bits of the terminator (?) route. Not feeling too great today, not sure if it's the training or if I'm fighting something but quite drained. Have slept for an hour and a half for 3 afternoons in a row now... Nice run though and good to run something different :)

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