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Training Log Archive: rachael

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m
	Running	23	13:34:36	79.85	(10:12)	128.51	(6:20)	2684
	Cycling	4	5:17:20	50.42		81.14		885
	Swimming	4	2:00:00
	Orienteering	3	1:55:03	10.17	(11:19)	16.37	(7:02)	373
	Pilates	1	10:00
	Total	31	22:56:59	140.44		226.02		3943
averages - sleep:12.6 weight:56.5kg

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Wednesday Oct 31, 2012 #

5 PM

Running 9:56 [1] 1.69 km (5:53 / km) +30m 5:24 / km
slept:7.5 shoes: New Balance 759 take 2

home from work with the intention of dumping my bag, going down rivelin and then taking alex out for dinner. Instead spent the evening/night with the police and putting the house back together. Rubbish

Tuesday Oct 30, 2012 #

Note
slept:6.5 (rest day)

in Belfast all day with work

Monday Oct 29, 2012 #

6 PM

Running 10:15 [1] 1.68 km (6:06 / km) +30m 5:36 / km
slept:7.5 weight:56.9kg shoes: New Balance 759 take 2

home from work. no more.

Pilates 10:00 [1]
slept:7.5 weight:56.9kg

Core whilst watching It Takes Two. Decided to relearn how to do press ups. Managed 15 real ones...

Sunday Oct 28, 2012 #

10 AM

Cycling 2:16:58 50.0 km (2:44 / km) +394m 2:38 / km
ahr:129 max:156 slept:9.5 weight:56.2kg

nice ride out with alex and dave who kindly waited for me every so often. Up to High Bradfield, Hathersage, Mocha in Outside and back home. Getting quite into this biking thing now :-D
Failed to start my watch at the beginning so missing the start of the gps trail, oops. Felt a bit rubbish last night and first thing but much better after the ride so fingers crossed I was just tired. Very much enjoyed my extra hour of sleep :-D

Saturday Oct 27, 2012 #

9 AM

Running 1:11:54 [1] 12.01 km (5:59 / km) +226m 5:28 / km
slept:8.0 weight:56.5kg shoes: New Balance 759 take 2

part way down to Rivelin with Alex then up Rivelin and the Coppice Track. Chilly morning but beautifully clear. Niice :-)

Friday Oct 26, 2012 #

7 AM

Running 25:27 [1] 4.14 km (6:09 / km) +108m 5:26 / km
slept:8.0 shoes: New Balance 759 take 2

morning run up round Bole Hill. Out tonight so wanted to get something done this morning.

Thursday Oct 25, 2012 #

5 PM

Running 16:56 [1] 3.02 km (5:36 / km) +35m 5:18 / km
slept:8.0 weight:57.4kg shoes: New Balance 759 take 2

home from work and down to pentagon

Running intervals 25:16 3.73 km (6:46 / km) +6m 6:43 / km
slept:8.0 weight:57.4kg shoes: New Balance 759 take 2

made it just in time for Hallamshire.
5 x pentagon loops. really consistant, all 2:40 (last one 2:38) :-)
felt a lot better than last time. Going to try to make it down to this session every week...

Running 7:29 [1] 1.11 km (6:45 / km) +54m 5:25 / km
slept:8.0 weight:57.4kg shoes: New Balance 759 take 2

home again

Wednesday Oct 24, 2012 #

6 PM

Orienteering 48:51 7.98 km (6:07 / km) +191m 5:28 / km
ahr:150 max:164 slept:7.5 weight:57.2kg shoes: New Balance 110

Night O at Gleadless.
really fun course with lots of long legs and route choice. felt good running too. looking forward to lots more of this type of thing over the winter :-D

Running 7:30 [1] 0.78 km (9:37 / km) +22m 8:26 / km
ahr:114 max:136 slept:7.5 weight:57.2kg shoes: New Balance 110

warm down with alex (warm up was so minimal it doesn't jusify being logged!)

Tuesday Oct 23, 2012 #

7 AM

Swimming 20:00 [1]
slept:7.5 weight:57.4kg

500m, 300m
bit short on time this morning

Monday Oct 22, 2012 #

6 PM

Running 54:41 9.47 km (5:46 / km) +182m 5:16 / km
slept:7.5 weight:57.2kg shoes: New Balance 759 take 2

home from work then picked up the new headlight I'm testing and out down Rivelin. Quite atmospheric in the rain and felt surprisingly good. Really enjoyed it and glad I made myself go out and not just get home. Headtorch was also surprisingly good but more testing needed...

Sunday Oct 21, 2012 #

7 AM

Cycling 1:40:31 31.14 km (3:14 / km) +476m 3:00 / km
slept:7.5 weight:56.8kg

lovely morning for a ride! alex convinced me to do half his commute with him so we headed out towards theFox House then over to Owler Bar where he headed on to Chesterfield (a lot faster than we'd been going before that!) and I headed home.I was quite slow but it was good to get used to the bike and got lots of tips from Al. Got quite cold on the long downhill through Totley so climbed up through Eccy Woods to warm me back up again. Really enjoyed it and remembered to unclip before stopping every time :-D Maybe cycling will form a bigger part of my training (once I have some better cycling gloves)...

C • Yey for cycling. We need t... 4

Saturday Oct 20, 2012 #

12 PM

Running 1:21:34 12.49 km (6:32 / km) +245m 5:57 / km
ahr:140 max:156 slept:9.0 shoes: New Balance 110

lovely longish run in the sun. Started near the mines then up to the rocks and across the trod (= mud bath) to the edge, up to Burbage bridge, over Higger, across to Owler Tor, down through surprise view, onto Longshaw, back up to Green Lane, onto the edge and along the Roman Road back to the car. Sped up a bit towards the end and was feeling quite good. Really lovely day in the peaks and thoroughly enjoyed it. Toe a bit sore by the end. Need to do some hardcore exercises on it later.

3 PM

Orienteering 18:55 [1] 1.88 km (10:04 / km) +30m 9:20 / km
slept:9.0 shoes: Jalas Black (red) 3

collecting controls after helping at the Eccy woods orienteering. So great to see so many kids (and adults) giving it a go and especially to see them running off at the start and still running at the end!

Friday Oct 19, 2012 #

5 PM

Running 8:13 1.5 km (5:29 / km) +32m 4:57 / km
slept:7.5 weight:56.2kg

home from work. New record? Needed to get back to start cooking...

Thursday Oct 18, 2012 #

6 PM

Running 5:44 1.0 km (5:44 / km)
ahr:144 max:156 slept:8.5 weight:56.3kg shoes: New Balance 1062 orange 2

Down to Tim's place for the Great Urban Fell Race

Running 54:57 10.0 km (5:30 / km)
ahr:156 max:167 slept:8.5 weight:56.3kg shoes: New Balance 1062 orange 2

Great Urban Fell Race. Ran with Laura and Zanthe and Clare and Eva-Lina at the start. First control on the top of park springs which was fine, but then we went the wrong way coming past the tip (clare and eva-lina got past us here). Long slog up to Crookes, although it actually felt ok. We snuck back past near the lamp post control, then a final down hill back to Tim's. Great to have company (would have been a bit scacry on my own!) and really enjoyed it. Going to try to make the whole series...

Running 6:40 [1] 1.0 km (6:40 / km)
ahr:124 max:146 slept:8.5 weight:56.3kg shoes: New Balance 1062 orange 2

back home again, freezing cold

Wednesday Oct 17, 2012 #

7 AM

Cycling 39:34
slept:7.5

Morning spin session

Tuesday Oct 16, 2012 #

7 AM

Swimming 45:00
slept:7.5

400 w/u, 400 drill, 4 x {3 x 66 m off 90s}, extra 30s between sets, 200 w/d = 1800m
all the reps were between 65 and 70 which I was quite happy with. Hoping to keep up these swimming sessions at least once a week as it always takes a while for me to remember how to swim properly...

Monday Oct 15, 2012 #

8 PM

Running 10:05 [1] 1.67 km (6:02 / km) +36m 5:27 / km
slept:8.0 weight:56.5kg shoes: New Balance 1062 orange 2

in work for almost 13 hours and by the time I left I was too hungry/tired for more than straight home

Sunday Oct 14, 2012 #

11 AM

Running 20:00 [1] 3.0 km (6:40 / km)
slept:6.25 shoes: inov-8 roclite 312 GTX

warming up and down

12 PM

Running race 1:15:52 10.83 km (7:00 / km) +481m 5:44 / km
ahr:163 max:175 slept:6.25 shoes: New Balance 110

FRA relays running leg 3 with Kirsty for dark peak ladies. Felt really good, better than I have in a long while and even strong on the hills :)
Team came third behind HBT and Mercia but very close!

C • Congrats 3

Saturday Oct 13, 2012 #

2 PM

Running 39:54 6.34 km (6:18 / km) +126m 5:43 / km
slept:10.0 weight:55.5kg shoes: New Balance 110

testing out my new shoes on stannage and burbage. very nice :)

Thursday Oct 11, 2012 #

5 PM

Running 15:05 [1] 2.79 km (5:24 / km) +10m 5:19 / km
slept:7.75 weight:56.3kg shoes: New Balance 1062 orange 2

down to Hallamshire

Running intervals 19:48 3.33 km (5:57 / km) +18m 5:48 / km
slept:7.75 weight:56.3kg shoes: New Balance 1062 orange 2

decided to go for shock tactics to get the body working before the weekend so headed down to Hallamshire. 4 x usual loop of Hillsborough Park. First one didn't go too bad but wasn't feeling great and I gradually got slower. Lungs tight and legs still sore but you have to start somewhere...

Running 15:01 [1] 2.54 km (5:55 / km) +44m 5:26 / km
slept:7.75 weight:56.3kg shoes: New Balance 1062 orange 2

back from Hallamshire

Wednesday Oct 10, 2012 #

8 AM

Running 35:20 [1] 5.5 km (6:25 / km) +143m 5:41 / km
slept:7.25 weight:56kg shoes: New Balance 1062 orange 2

loop up through crookes then picked up my bag and on to Jessop West. Legs slowly getting better but downhill still very painful. On the plus side the toe only hurt a little bit.

6 PM

Note

An evening Cass session. As usual I pretty much screamed for 40 minutes. Then I screamed louder when he got the Thumper on my quads. Tomorrow I am going to feel amazing...

Tuesday Oct 9, 2012 #

8 AM

Running 10:18 [1] 1.63 km (6:19 / km) +52m 5:27 / km
slept:8.0 weight:56.5kg shoes: New Balance 1062 orange 2

to S10. It was fine up the hill and on the flat, but as soon as I started going downhill to the gym my legs were agony and still trying to give way. I will have to only run uphill for the rest of the week...

Swimming 20:00 [1]
slept:8.0 weight:56.5kg

433 w/u, 6 x 66m in 65s, 100 w/d

7 PM

Running 10:25 [1] 1.71 km (6:05 / km) +33m 5:34 / km
slept:8.0 weight:56.5kg

home from work. much better this evening (due to it being mainly up).
Never thought I would prefer running uphill to downhill...

Monday Oct 8, 2012 #

Note
slept:8.5 weight:56.7kg (rest day)

can't really walk today and certainly not down stairs...

Sunday Oct 7, 2012 #

11 AM

Running 5:27 0.89 km (6:07 / km) +11m 5:45 / km
ahr:132 max:148 slept:8.5 shoes: New Balance 101

short warm up

Running 1:07:07 7.64 km (8:47 / km) +567m 6:24 / km
ahr:159 max:175 slept:8.5 shoes: New Balance 101

Ian Hodgson relay leg 3 with Kirsty BJ. Super steep ascent at the start, followed by down (legs already wobbly) and up, then a mega descent. Really slippy but felt quite strong which was pleasing after so little running. We didn't get the right line on the descent, helen W took 2 mins out of us! Happy to take the win but really sad to hear of the death of one of the pennine runners.

Running 9:09 [1] 1.1 km (8:19 / km) +4m 8:11 / km
ahr:122 max:138 slept:8.5 shoes: New Balance 101

warm down with Hel in an attempt not to hurt too much tomorrow (unlikely).

Saturday Oct 6, 2012 #

11 AM

Running 5:00 [1] 0.8 km (6:15 / km)
slept:8.5 shoes: Jalas Black (red) 3

short warm up

Orienteering 47:17 6.51 km (7:16 / km) +153m 6:30 / km
ahr:165 max:173 slept:8.5 shoes: Jalas Black (red) 3

1st leg for the SYO mens team in the UK relay league final (!).
Super slippy and muddy and spent a lot of time on my ass. Really good fun to be back in the terrain. A shame there weren't that many teams as I ran a lot on my own. Didn't have the legs to keep up with the lads but never expected too. Just good to be running again and pretty much pain free :)
Poor michael bashed his knee just after the first control but managed to finish and alex finished well to get us 10th.
SYO ladies 3rd overall despite not running today!

Running 8:43 1.26 km (6:55 / km) +17m 6:29 / km
ahr:137 max:152 slept:8.5 shoes: Jalas Black (red) 3

warming down with Treb and Hanne

Thursday Oct 4, 2012 #

7 AM

Running 32:04 [1] 5.18 km (6:11 / km) +78m 5:45 / km
slept:7.5 weight:55.6kg shoes: New Balance 1062 orange 2

easy morning run. foot not really hurting at all :)

Wednesday Oct 3, 2012 #

7 AM

Running 38:23 7.04 km (5:27 / km) +59m 5:14 / km
ahr:153 max:170 slept:7.5 weight:55.2kg

Intervals! Foot feeling way better, only really felt it towards the end. did part of alex's session with him: warm up, 7 x 3 mins (1 min), warm down. Felt a lot better than I expected to given how long it is since I did a proper session. Happy :)

Tuesday Oct 2, 2012 #

7 AM

Cycling 40:17 +16m
ahr:140 max:164 slept:8.0 weight:55.8kg

Spinning. The tuesday morning sessions are really good. Plus got to wear my fancy new shoes :)

C • Eve is really great :) I wa... 3

Monday Oct 1, 2012 #

7 AM

Swimming 35:00 [1]
slept:7.75 weight:56.2kg

433m warm up, 400m drills, 6 x 66m hard off 90s, 166m cool down = 1400m

6 PM

Running 10:23 [1] 1.64 km (6:20 / km) +37m 5:42 / km
slept:7.75 weight:56.2kg shoes: New Balance 1062 orange 2

home from work. foot feeling ok :D

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