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Training Log Archive: rachael

In the 30 days ending Nov 30, 2010:

activity

time

miles

Running

14:01:12

80.57

(10:26)

129.66

(6:29)

2684

Strength & Conditioning

2:05:27

Orienteering

46:09

3.93

(11:44)

6.33

(7:17)

177

X Training

10:00

Cycling

7:00

Total

17:09:48

84.5

135.99

2860

averages - sleep:15.6 rhr:66 weight:59.3kg

1:32

0:00

» now

Tuesday Nov 30, 2010 #

11 AM

Running 1:20:54 11.23 km (7:12 / km) +278m 6:25 / km
ahr:140 max:163 slept:8.0 shoes: Jalas Jukola

Rivelin hills run with alex but starting and finishing at malin bridge (dropped the morris off for an MOT!). amazing :)

5 PM

Note

Physio. I have quite possibly never been in so much pain in my life. He managed to find attachment pain where I didn't even know attachments existed. There were almost tears in my eyes. On the postive side all my back issues are probably due to sitting so by sorting out all my muscle attachments I should be better fast :)

Monday Nov 29, 2010 #

7 AM

Running 16:32 2.52 km (6:34 / km) +43m 6:03 / km
ahr:139 max:161 slept:7.5 shoes: Jalas Jukola

to the gym

Strength & Conditioning 30:00 [1]
slept:7.5 shoes: NB750

Circuit programme 1 (adapted).

3 x {10 x 30kg squat, 10 x press ups, 10 x 30kg single leg raise}
3 x {10 x squat jump, 10 x hanging row, 10 x BB press}
3 x {10 x BB BOR, 10 x dips -33kg, 10 x 10kg floor to ceiling}
3 x {10 x crunch 2.5kg, 10 x hypers, 10 x reverse crunch}

Cycling 2:00 [1]
slept:7.5 shoes: NB750

6 PM

Running 24:48 4.61 km (5:23 / km) +4m 5:21 / km
ahr:133 max:152 slept:7.5 shoes: Jalas Jukola

to the EIS

Sunday Nov 28, 2010 #

10 AM

Running 1:16:14 10.67 km (7:09 / km) +317m 6:13 / km
ahr:142 max:163 rhr:65 slept:8.5 shoes: Jalas Jukola

Lovely run in the snowy peaks with Jenny, Jennette. Laura & Louise plus various boys for different bits.
Snow was absolutely perfect - good crunch, very sparkley and not too deep that running was a problem. Great views from Stannage Edge and everywhere was looking very pretty (see Jenny's photos)

4 PM

Note

The plan is ready. Winter training starts tomorrow :)

Saturday Nov 27, 2010 #

3 PM

Running warm up/down 15:31 2.24 km (6:56 / km) +65m 6:03 / km
ahr:135 max:149 rhr:66 slept:9.5 weight:59.3kg shoes: Jalas Jukola

hallam to bingham park

Running intervals 35:01 4.25 km (8:14 / km) +140m 7:04 / km
ahr:144 max:173 rhr:66 slept:9.5 weight:59.3kg shoes: Jalas Jukola

SYO session with Paul Mergatroyd. 2 x max loop of ~1.5km to find max heart rate. Legs aching from weights yesterday so struggled to reach max. 168 on first loop, 173 on second. Then ran fartlek on the same loopwith Charlotte trying to hit 70%, 80%, 90% and 60%. We managed it almost spot on but had to hold back on the 80% to stop HR getting to high on the hill and had to stop myself picking up the pace as it flattened at the top.
A good lesson in sticking to HR zones :)

Running 30:00 4.38 km (6:51 / km) +69m 6:21 / km
ahr:142 max:158 rhr:66 slept:9.5 weight:59.3kg shoes: Jalas Jukola

back home from Bingham. big hill!

Friday Nov 26, 2010 #

6 PM

Running 8:22 1.51 km (5:32 / km) +20m 5:12 / km
ahr:142 max:152 slept:8.0 shoes: New Balance 758

work to gym
later than planned :(

Strength & Conditioning 25:00 [1]
slept:8.0 shoes: New Balance 758

3 x {10 x 30kg squats, 10 x press ups, 10 x 30kg single leg step ups}
3 x {10 x squat jumps, 10 x vertical row, 10 x BB press}
3 x {10 x 8kg DB BOR, 10 x -33kg dips, 10 x 5kg floor to ceiling}

Running 16:26 2.63 km (6:15 / km) +44m 5:46 / km
ahr:147 max:158 slept:8.0 shoes: New Balance 758

gym to home

Strength & Conditioning 15:00 [1]
slept:8.0

the core part of the workout once i got home

Thursday Nov 25, 2010 #

6 PM

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
slept:8.0

warm up, then got cold again.

Orienteering 46:09 6.33 km (7:17 / km) +177m 6:24 / km
ahr:163 max:179 slept:8.0 shoes: Jalas Jukola 2

Night o on Wincobank. Cool to train on a new area and really fun course - thanks oli and Richard.
Nailed the route to 1 but missed a couple of good routes later on.

Tuesday Nov 23, 2010 #

7 AM

Running 23:40 3.69 km (6:25 / km) +1m 6:24 / km
ahr:143 max:163 slept:6.75

morning jog watching the sun rise over Bakewell. lovely :)

C • I think you were running th... 3

Sunday Nov 21, 2010 #

11 AM

Running 40:44 6.69 km (6:05 / km) +152m 5:28 / km
slept:8.5 shoes: NB800

Walked with the family from Alstonfield down into Dovedale and along the bottom for a bit then shedded some layers and ran with Alex. Dovedale is quite deep as I discovered when we got to the near-vertical climb out! Really beautiful area of the peaks, definitely need to come here more often.

C • Dovedale 3

Saturday Nov 20, 2010 #

5 PM

Running 13:17 2.8 km (4:45 / km)
slept:8.0 shoes: NB800

twice round the pavillion gardens in Buxton. Morning of go Ape for my dad's 60th birthday was great fun but didn't leave much time for training...

Friday Nov 19, 2010 #

Note
(rest day)

disappointingly I had to be in work at 8

Thursday Nov 18, 2010 #

Note
slept:4.0 (rest day)

jetlagged...

Wednesday Nov 17, 2010 #

3 PM

Running 21:39 [1] 3.85 km (5:37 / km) +84m 5:04 / km
slept:8.5

short run along the water edge before heading home

Monday Nov 15, 2010 #

12 PM

Running warm up/down 12:43 2.46 km (5:10 / km) +10m 5:04 / km
ahr:152 max:165 slept:10.0 shoes: inov-8 RoadX 238

Running 11:57 0.88 km (13:35 / km) +5m 13:12 / km
ahr:131 max:151 slept:10.0 shoes: inov-8 RoadX 238

drills and strides

Running intervals 30:02 5.95 km (5:03 / km) +17m 4:59 / km
ahr:158 max:163 slept:10.0

30 mins of 45-15s
nice loop to run and got all the way down to McCormick where alex is listening to lectures :)

Running warm up/down 6:40 1.14 km (5:51 / km) +72m 4:27 / km
ahr:146 max:152 slept:10.0

Sunday Nov 14, 2010 #

1 PM

Running 28:43 5.58 km (5:09 / km) +65m 4:52 / km
ahr:136 max:151 slept:10.5 shoes: inov-8 RoadX 238

lunchtime run with alex. north up the edge of the lake this time and in along the river. very nice :)

Saturday Nov 13, 2010 #

8 PM

Running 26:45 6.75 km (3:58 / km) +77m 3:45 / km
ahr:146 max:160 slept:8.0 shoes: inov-8 RoadX 238

evening run with alex. warm up then 20 mins harder then warm down. really nice view of the city in lights on the way back

Friday Nov 12, 2010 #

7 AM

Running 28:07 4.84 km (5:49 / km) +97m 5:17 / km
ahr:148 max:164 slept:9.0 shoes: inov-8 RoadX 238

morning run up city creek canyon again. shame I don't have more time to go further really.
Despite having been here almost a week the altitude and uphill are still a bit of a struggle first thing in the morning...

Wednesday Nov 10, 2010 #

7 AM

Running 29:30 5.2 km (5:40 / km) +79m 5:16 / km
ahr:150 max:160 shoes: inov-8 RoadX 238

morning run up the city creek canyon and back. lovely crisp morning but more snow and storms are forcast for later :s

Tuesday Nov 9, 2010 #

8 AM

Strength & Conditioning 30:00 [1]
slept:7.0 shoes: inov-8 RoadX 238

circuit in the hotel gum:
3 x {10 x squats with bar, 10 x press ups, 10 x 15lb DB single leg step ups}
3 x {10 x 50lb pull down, 10 x 15lb DB BOR, 10 x dips on bench}
3 x {10 x crunch, 10 x reverse crunch, 4 x 2 x should bridge leg raise}
pilates exercises + glute loosening exercises using one of the DBs. FInally managed to release my hips/glutes a bit and feeling much better after

X Training 10:00 [1]
slept:7.0 shoes: inov-8 RoadX 238

cross trainer warmup

Cycling 5:00 [1]
slept:7.0 shoes: inov-8 RoadX 238

warm down

6 PM

Running 32:27 5.38 km (6:02 / km) +116m 5:27 / km
ahr:146 max:164 slept:7.0 shoes: inov-8 RoadX 238

out along canyon valley until it got to dark then back and a big loop round the state capitol. the cloud has lifted and there were lovely view of the mountains and the sunset.
it is very frustrating running in towns in america - you have to stop every block to wait for the white man to let you cross the road :s

C • running in towns in America 3

Monday Nov 8, 2010 #

Note
(rest day)

it snowed! been in the cloud all day...

Sunday Nov 7, 2010 #

11 AM

Running 1:32:38 10.59 km (8:45 / km) +732m 6:30 / km
slept:7.5

Frary Peak trail on Antelope Island. A lot of climb in a short distance! (started 4200 ft, finished 6596 ft) amazing views from the top though so well worth it. Nice to get a day of fun before the conference starts...

Saturday Nov 6, 2010 #

Note
(rest day)

on a plane or in a queue all day. flying is really not good for my back/hips.

Thursday Nov 4, 2010 #

8 AM

Running 44:37 7.81 km (5:43 / km) +151m 5:12 / km
ahr:146 max:162 slept:8.0 shoes: NB750

morning run down rivelin. Glad I went early as didn't get home til gone 8 and it was blowing a gale by then.

Wednesday Nov 3, 2010 #

8 AM

Running warm up/down 12:14 1.99 km (6:09 / km) +28m 5:45 / km
ahr:149 max:160 slept:8.5 shoes: NB750

home to hallam

Strength & Conditioning 25:27 [1]
ahr:122 max:144 slept:8.5 shoes: NB750

Circuit 1

Running warm up/down 7:01 1.25 km (5:37 / km) +14m 5:19 / km
ahr:144 max:158 slept:8.5 shoes: NB750

warm down

Monday Nov 1, 2010 #

Note

build up 4 weeks starts here...

6 PM

Running 24:40 [1] 4.77 km (5:10 / km) +4m 5:09 / km
slept:8.0 shoes: New Balance 758

work to EIS

Running 45:00 [1] 3.0 km (15:00 / km)
slept:8.0

Drills at EIS. 12 mins late getting there as couldn't leave work in time but had missed almost all the drills. good turn out of 20 people but some dreadful running technique on show. Looking forward to coach kelly coming back and sorting us all out :)

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