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Training Log Archive: rachael

In the 7 days ending Jul 8, 2012:

activity # timemileskm+m
  Running10 5:39:11 34.71(9:46) 55.86(6:04) 820
  Strength & Conditioning2 55:00
  Total10 6:34:11 34.71 55.86 820
averages - sleep:20.6 weight:57.8kg

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MoTuWeThFrSaSu

Sunday Jul 8, 2012 #

12 PM

Running 42:43 intensity: (22:43 @1) + (20:00 @3) 7.37 km (5:48 / km) +58m 5:35 / km
slept:7.0 shoes: New Balance 759 take 2

Banstead Heath. warm up, 2 x 10 mins (2 mins), warm down. Very wet. difficult but glad I did it.
not a great 2 days but hanging in there.

Saturday Jul 7, 2012 #

8 AM

Running 58:16 intensity: (50:00 @1) + (8:16 @2) 9.21 km (6:20 / km) +177m 5:46 / km
slept:4.0 shoes: New Balance 101

change of plans so before breakfast Rivelin run.

Friday Jul 6, 2012 #

8 AM

Running 35:00 [1] 5.53 km (6:20 / km) +131m 5:39 / km
slept:8.0 shoes: New Balance 759 take 2

morning bole hill loop and on the Jessop West.

Thursday Jul 5, 2012 #

8 AM

Running 25:21 [1] 4.17 km (6:05 / km) +58m 5:41 / km
slept:8.0 shoes: New Balance 759 take 2

down to kim's to pick up tape and on to Jessop West. The shower is finally draining again :D
5 PM

Running 29:13 intensity: (11:19 @1) + (8:50 @2) + (9:04 @3) 5.5 km (5:19 / km) +48m 5:05 / km
ahr:145 max:161 slept:8.0 shoes: New Balance 759 take 2

work - home to dump bag - Hallamshire - Middlewood

Running 30:23 intensity: (11:10 @1) + (3:27 @2) + (4:47 @3) + (5:19 @4) + (5:40 @5) 4.57 km (6:39 / km) +1m 6:38 / km
ahr:154 max:174 slept:8.0 shoes: New Balance 759 take 2

Hallamshire session. 5 mins (90s) 4 mins (2 mins) 3 mins (2:30) 2 mins (3 mins) 1 min (3 mins) 30s.
Tough! First time I've got my lungs working hard in ages. Legs responded ok but insides not so happy.

Running 24:02 intensity: (7:10 @1) + (13:12 @2) + (3:40 @3) 4.15 km (5:47 / km) +47m 5:29 / km
ahr:148 max:160 slept:8.0 shoes: New Balance 759 take 2

Middlewood - Hallamshire - home pretty much crawling by the end. good session! feeling like i'm back on track :)

Wednesday Jul 4, 2012 #

8 AM

Running 15:59 [1] 2.62 km (6:06 / km) +76m 5:20 / km
slept:9.0 weight:57.8kg shoes: New Balance 759 take 2

to S10 and on to Jessop West

Strength & Conditioning 25:00 [1]
slept:9.0 weight:57.8kg shoes: New Balance 759 take 2

7 PM

Running 10:07 [1] 1.68 km (6:01 / km) +32m 5:30 / km
slept:9.0 weight:57.8kg

home from work, dumped bag, changed shoes and back out the door again.

Running 3:02 [1] 0.51 km (5:57 / km)
ahr:119 max:132 slept:9.0 weight:57.8kg shoes: Asics Hypoerspeed2

down to Langsett

Running tempo 10:42 intensity: (41 @1) + (3:34 @2) + (4:05 @3) + (1:15 @4) + (1:07 @5) 2.42 km (4:25 / km) +6m 4:22 / km
ahr:158 max:183 slept:9.0 weight:57.8kg shoes: Asics Hypoerspeed2

threshold set Burgoyne <-> Hillsbrough junction

Running hills 7:38 intensity: (2:31 @1) + (2:04 @2) + (1:30 @3) + (46 @4) + (47 @5) 1.03 km (7:25 / km) +6m 7:12 / km
ahr:152 max:182 slept:9.0 weight:57.8kg

8 x 10s hill sprints to get the legs working

Running 8:56 intensity: (4:06 @1) + (2:24 @2) + (2:18 @3) + (8 @4) 1.37 km (6:31 / km) +47m 5:34 / km
ahr:144 max:167 slept:9.0 weight:57.8kg shoes: Asics Hypoerspeed2

home. locked out so extra loop round the block then stretching.

Tuesday Jul 3, 2012 #

6 PM

Running 10:15 intensity: (9:35 @1) + (40 @2) 1.59 km (6:27 / km) +37m 5:47 / km
ahr:125 max:150 slept:7.5 shoes: New Balance 759 take 2

home from work. nothing else, feeling rubbish

Monday Jul 2, 2012 #

8 AM

Running 16:56 [1] 2.53 km (6:42 / km) +62m 5:58 / km
slept:7.5 shoes: New Balance 759 take 2

to S10 and on to Jessop west

Strength & Conditioning 30:00 [1]
slept:7.5 shoes: New Balance 759 take 2

5 PM

Running 10:38 [1] 1.61 km (6:36 / km) +35m 5:57 / km
slept:7.5 shoes: New Balance 759 take 2

home from work

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