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Training Log Archive: rachael

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  Running13 9:13:17 54.67(10:07) 87.99(6:17) 1622
  Strength & Conditioning2 1:40:00
  X Training1 35:00
  Pilates1 10:00
  Total13 11:38:17 54.67 87.99 1622
averages - sleep:28.4 weight:57.9kg

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MoTuWeThFrSaSu

Sunday Apr 22, 2012 #

12 PM

Running 1:45:00 intensity: (1:00:00 @1) + (25:00 @2) + (20:00 @3) 16.0 km (6:34 / km) +400m 5:50 / km
slept:9.0 shoes: New Balance 101

watched the marathon this morning then finally made it out for a run. In my excitement I managed to leave behind my watch and my juice. oops.
Parked at Cutthroat bridge and ran up onto Derwent Edge to the sign, down to the reservoir, back up to Loast Lad and Back Torr and back down the ridge. Very nice and felt really good :)

Really pleased with this week's training. Done all my planned sessions and still feeling good at the end. Just need to get lots of sleep tonight now!

Saturday Apr 21, 2012 #

12 PM

Running 17:04 intensity: (16:16 @1) + (48 @2) 2.69 km (6:21 / km) +47m 5:50 / km
ahr:132 max:148 slept:9.5 weight:58.2kg shoes: New Balance 101

contemplated doing the park run but decided a lie in was in order to stock up on sleep levels. Instead I headed out to burbage to do our old skool time trial. It's so long since I did this that I couldn't really remember exactly where to go or what time I used to do. Parked at the bridge and did the 'down' section as a warm up...

Running tempo 29:05 intensity: (42 @1) + (7:01 @2) + (17:12 @3) + (3:52 @4) + (18 @5) 5.64 km (5:09 / km) +99m 4:44 / km
ahr:158 max:172 slept:9.5 weight:58.2kg shoes: New Balance 101

then did the whole loop gate - gate. quads were a bit achy but not surprising after the gym and hill sessions this week. other than that felt really strong, especially strong in the core and back and knee drive was good :) noticed a slight weakness in ankles so need to do some more wobble boarding.
can tell I was going well as got a "woooo she's bossing it" from some lads at the stream crossing!
new shoes were awesome :D

Running 32:58 intensity: (23:44 @1) + (8:04 @2) + (1:10 @3) 4.5 km (7:20 / km) +158m 6:14 / km
ahr:143 max:157 slept:9.5 weight:58.2kg shoes: New Balance 101

warm down. Forgot to start my watch straight away but headed down through Longshaw, up to Surprise View. It got windy and started raining really cold droplets just as I came out the wood but fortunately it didn't last too long. Back over Higger and up to the car. All very enjoyable. It makes such a difference to my running when I'm not stressed out by work.
6 PM

Running 13:14 [1] 2.31 km (5:44 / km) +62m 5:03 / km
slept:9.5 weight:58.2kg shoes: New Balance 759

jogette from home to loosen the legs, followed by pilates :)

Pilates 10:00 [1]
slept:9.5 weight:58.2kg

core and glutes

Friday Apr 20, 2012 #

7 AM

Running 16:05 [1] 2.59 km (6:13 / km) +43m 5:44 / km
slept:8.0 weight:57.6kg shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
slept:8.0 weight:57.6kg shoes: New Balance 759

warm up squats
4 x {2 box squat x 35 + chains, 5 x -19 pull up} just managed second squat each time. tough today.
3 x {6 x 25kg jump squat, single hop lengths - one on each foot}
3 x 2 x 6 x 12kg SL squat
2 x 10 x 6kg SA DB press, 11 x GHR, 2 x 10 x 6kg SA DB press, 11 x GHR, 11 x GHR
8 AM

Running 7:47 [1] 1.34 km (5:49 / km) +18m 5:26 / km
slept:8.0 weight:57.6kg shoes: New Balance 759

gym to jessop west. i'm such a frequent visitor there now that I get good chat from the cleaning ladies!

Thursday Apr 19, 2012 #

11 AM

Running hills 51:32 intensity: (34:38 @1) + (7:10 @2) + (9:22 @3) + (18 @4) + (4 @5) 7.75 km (6:39 / km) +244m 5:45 / km
ahr:132 max:170 slept:9.0 weight:57.6kg shoes: New Balance 759

Hills with alex in the pissing rain. Really big, cold rain droplets at that. good session though.
warm up then 1 x uppersthorpe (3:48) then alex's version of springvale spirals then warm down back home. this is the kind of session you can feel benefitting yourself almost instantly :)
6 PM

Running 8:29 [1] 1.38 km (6:09 / km) +47m 5:15 / km
slept:9.0 weight:57.6kg shoes: inov-8 RoadX 238

work to S10

X Training 35:00 [1]
slept:9.0 weight:57.6kg shoes: inov-8 RoadX 238

x trainer in the gym as don't want to push it with the running twice every day. boredom just about kept under control by watching the last episode of the apprentice.

Running 8:55 [1] 1.49 km (5:59 / km) +20m 5:37 / km
slept:9.0 weight:57.6kg shoes: inov-8 RoadX 238

S10 to home

Wednesday Apr 18, 2012 #

7 AM

Running 16:20 [1] 2.53 km (6:27 / km) +40m 5:59 / km
slept:7.75 weight:57.9kg shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
slept:7.75 weight:57.9kg shoes: New Balance 759

gym programme 1.
4 x {trab bar deadlift + chains 2 x (66+, 71+, 76+, 78+), 5 x 2" band pressups} only just managed the last set but pleased not to have lost anything after 2 weeks off weights. will probably hurt tomorrow!
3 x {hang clean pull ~6 x 35, 6 x depth jump with single leg stick on L box} had some help from greg trying to get my technique right so ended up doing a lot more than planned
somehow completely forgot about the SL DB , oops :(
2 x 2 x 10 x 11.25 SA cable row
3 x 2 x 30s x 3.25 cable crab walk

Running 7:32 [1] 1.33 km (5:40 / km) +18m 5:19 / km
slept:7.75 weight:57.9kg shoes: New Balance 759

gym to jessop west
6 PM

Running 47:17 [1] 7.81 km (6:03 / km) +155m 5:30 / km
slept:7.75 weight:57.9kg shoes: Asics trabuco

managed to escape from work about 4 so went to buy a new pair of fell shoes, came back and slept for an hour and headed out down rivelin. lots of water everywhere and the river was really full. Just as well I didn't want to go any further as apparently the path was flooded!
Don't think I drank enough today as felt a bit dizzy but good to get out and felt alot better by the end.

Tuesday Apr 17, 2012 #

7 AM

Running 40:05 [1] 6.92 km (5:48 / km) +82m 5:28 / km
slept:8.5 shoes: New Balance 759

morning run in the rain. started wil alex as he warmed up for reps then continued on through Hillsborough park, back up the tram line to home, picked up my bag and on to Jessop West. Timed my arrival perfectly with the doors being opened :)
5 PM

Running 19:10 intensity: (14:10 @1) + (5:00 @2) 3.68 km (5:12 / km) +9m 5:09 / km
slept:8.5 shoes: New Balance 759

work to track

Running intervals 29:55 intensity: (11:55 @1) + (18:00 @4) 6.61 km (4:32 / km) +1m 4:31 / km
slept:8.5 shoes: New Balance 759

8 x 600m (200m in 90s) good, tough, lung busting session! After being quite nice all day it started raining on my way to track, typical. fortunately it didn't last too long.
Not many doing our session tonight but ruth and fiona shot off the front (hence why some of the rests were too short until we managed to rein them in!). Pretty pleased with the consistancy. Keith told me to drive my arms part way round the 4th lap and that seemed to work well as held the 2:17 pace. Dead by the end.

2:13 (91) 2:15 (83) 2:19 (83) 2:17 (92) 2:18 (89) 2:17 (95) 2:17 (91) 2:15

Running 8:32 [1] 1.65 km (5:10 / km)
slept:8.5 shoes: New Balance 759

4 laps warm down with ruth, mainly discussing engagement rings.

Monday Apr 16, 2012 #

7 AM

Running 41:11 intensity: (21:11 @1) + (15:00 @2) + (5:00 @3) 7.22 km (5:42 / km) +105m 5:19 / km
slept:8.5 shoes: New Balance 759

morning run with alex down rivelin and back past hillsborough then on to jessop west. Really nice morning and worked hard to keep up with alex who was cruising nicely :)
Going to make an effort to get to bed on time so I can keep getting up in time for these runs...
6 PM

Running 53:06 [1] 4.55 km (11:40 / km) +75m 10:47 / km
slept:8.5 shoes: New Balance 759

work to Western park, drills and skills with the boys then up the hill and back home. Good to get back into the drills, could tell I hadn't done them for a few weeks.

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