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Training Log Archive: rachael

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  Running23 11:12:21 59.17(11:22) 95.22(7:04) 2160
  Cycling4 2:50:00
  Orienteering2 2:28:33 12.87(11:33) 20.7(7:10) 454
  Swimming1 40:00
  X Training1 20:00
  Circuits1 20:00
  Total26 17:50:54 72.03 115.93 2614
  [1-5]25 16:52:57
averages - sleep:6.5

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Saturday May 31, 2014 #

8 AM

Running 9:39 [1] 1.68 km (5:45 / km) +4m 5:41 / km
shoes: inov-8 RoadX 238

Short pre-British loop from Gainford
12 PM

Running 6:44 [1] 0.68 km (9:58 / km) +63m 6:48 / km

to the start

Orienteering 1:31:42 [4] 11.69 km (7:51 / km) +350m 6:49 / km
shoes: Jalas Black (red) 3

British Champs Long 4th.
Made too many small mistakes, including losing time on the second last. Generally just need to accept that if I don't do any training I won't be very quick!
2 PM

Running 6:26 [1] 0.37 km (17:12 / km) +8m 15:32 / km

warm down

Wednesday May 28, 2014 #

7 AM

Running 28:30 [1] 4.5 km (6:20 / km) +169m 5:20 / km
shoes: inov-8 RoadX 238

home - bole hill-S10 then walked over for massage. Back is a mess.

Tuesday May 27, 2014 #

7 AM

Swimming 40:00 intensity: (13:00 @1) + (21:00 @3) + (6:00 @4)

First time in the pool for a very, very long time!
warm up between 200 and 300m then 100-200-300-200-100 with just over a minute between each. I think the times were 2:45, 5:45, 8:45. 5:45. 2:45. Then 100m warm down. Stuck with one set as was late getting there (just too sleepy to get out of bed, oops). Didn't drown though and actually managed to push quite hard. I suspect it didn't look that pretty but happy with it and managed to tumble all my turns :-)

Running 7:02 [1] 0.71 km (9:57 / km) +14m 9:03 / km

Monday May 26, 2014 #

Note
(rest day)

protecting my ankle and just too busy

Sunday May 25, 2014 #

4 PM

Running 1:03:39 [1] 9.95 km (6:24 / km) +50m 6:14 / km
shoes: New Balance 110

Run from Gainford along the RIver Tees and back. Some breathing trouble with the pollen but otherwise ok. Turned my ankle on the way back and had to hobble for a bit. Really sore but no ligament damage I don't think, just bruising. My ligaments are already too lax!

Saturday May 24, 2014 #

8 PM

Running 19:51 [1] 3.27 km (6:04 / km) +114m 5:10 / km
shoes: inov-8 RoadX 238

Possibly the most pathetic run ever. Spent most of the day sorting house stuff and therefore still really stressed about all the work I have to do. A short loop round bole hill to wake me up pre marking. The huge rain drops started half way through, which was at least refreshing :-)

Friday May 23, 2014 #

8 AM

Running 21:00 [1] 3.81 km (5:31 / km) +38m 5:15 / km
shoes: inov-8 RoadX 238

So so so tired. Part way up south road and back then down to work.

Thursday May 22, 2014 #

Cycling 40:00 [3]

spin
7 AM

Running 5:30 [1] 0.92 km (5:57 / km) +17m 5:27 / km
shoes: inov-8 RoadX 238

to S10

Tuesday May 20, 2014 #

7 AM

Running 28:41 [1] 4.97 km (5:46 / km) +99m 5:15 / km
shoes: inov-8 RoadX 238

Monday May 19, 2014 #

6 PM

Running 15:36 [1] 0.42 km (36:53 / km)
shoes: inov-8 RoadX 238

Running 6:21 [1] 1.14 km (5:34 / km) +43m 4:41 / km
shoes: inov-8 RoadX 238

Sunday May 18, 2014 #

12 PM

Running 1:36:10 intensity: (36:10 @1) + (30:00 @2) + (30:00 @3) 14.53 km (6:37 / km) +507m 5:38 / km
slept:7.5 shoes: New Balance 110

Win Hill and the Breasts.

Almost caved in to all day working again but very, very glad I didn't. Struggled to get out of bed this morning i felt so exhausted, but loved this once I got going and legs felt surprisingly good. It's amazing what nice weather does for your legs :-) Gorgeous views, lots of beautiful bluebells and woods and generally so nice to be out. Only saw one runner but loads of mountain bikers although no one I knew. Nice to run solo in the hills :-D

By the time I got to work Tamper had shut! I am going to take that as a good thing :-)
C • Good call 2

Saturday May 17, 2014 #

Note
slept:5.5 (rest day)

In work 10am til 9pm so missed the entirety of the nice day. Boo hiss.

Friday May 16, 2014 #

7 AM

Running 24:24 [1] 3.64 km (6:42 / km) +72m 6:06 / km
shoes: inov-8 RoadX 238

Morning bole hill loop with alex before he headed off to San Diego.

Thursday May 15, 2014 #

7 AM

Running 5:25 [1] 0.89 km (6:04 / km) +18m 5:31 / km
shoes: inov-8 RoadX 238

to S10

Cycling 45:00 intensity: (10:00 @1) + (10:00 @2) + (15:00 @3) + (10:00 @4)

spin with bonkers natalie. Tough session this morning and worked hard :-D

Wednesday May 14, 2014 #

7 AM

Running 8:53 [1] 1.68 km (5:18 / km) +8m 5:10 / km
shoes: inov-8 RoadX 238

a pathetic morning run but I was super tired and couldn't face getting up any earlier! good to wake up before another day of meetings.

Tuesday May 13, 2014 #

X Training 20:00 [1]

In manchester for 2 days of meetings. Bit of x training in the hotel gym

Circuits 20:00 [1]

jump squats 3 x 10 with 15kg bar, then various core exercises and some good stretching.

Monday May 12, 2014 #

6 PM

Running 57:57 [0] 3.43 km (16:54 / km) +73m 15:16 / km

home to western park, drills, then home

Sunday May 11, 2014 #

1 PM

Running 1:16:20 [1] 11.0 km (6:56 / km) +300m 6:06 / km
shoes: New Balance 110

with alex through Beeley and Wharncliffe. Another lovely spring day. Had fun running up and down some of the mountain bike trails :-)

Saturday May 10, 2014 #

1 PM

Running 1:01:25 [1] 8.27 km (7:26 / km) +182m 6:42 / km
shoes: New Balance 110

Lovely run with Alex in Eccy woods. The bluebells were absolutely stunning :-D

Friday May 9, 2014 #

7 AM

Running 5:30 [1] 0.8 km (6:52 / km)
shoes: inov-8 RoadX 238

to S10

Cycling 40:00 intensity: (15:00 @1) + (10:00 @2) + (10:00 @3) + (5:00 @4)

Spin with Bonkers Natalie again before a stressful day at work and then the ball :-D

Thursday May 8, 2014 #

7 AM

Running 5:19 [1] 0.75 km (7:07 / km) +16m 6:26 / km
shoes: inov-8 RoadX 238

to S10

Cycling 45:00 intensity: (20:00 @1) + (5:00 @2) + (10:00 @3) + (10:00 @4)

Spin with Bonkers Natalie. She was almost 10 mins late today and consequently beasted us. Legs and back are a mess - rollering was ridiculously painful.

Wednesday May 7, 2014 #

6 PM

Running 44:14 intensity: (24:14 @1) + (20:00 @2) 7.5 km (5:54 / km) +138m 5:24 / km
shoes: inov-8 RoadX 238

Home from work followed by a bole hill loop with alex

Monday May 5, 2014 #

12 PM

Running 52:45 [1] 7.81 km (6:45 / km) +227m 5:54 / km
shoes: New Balance 110

Loop on Burbage with alex somewhere in the distance

Saturday May 3, 2014 #

8 AM

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: inov-8 RoadX 238

morning jog with Ada from the hostel
2 PM

Orienteering 56:51 [5] 9.01 km (6:18 / km) +104m 5:58 / km
shoes: Jalas Black (red) 3

Tiomila!
2nd leg in our 3rd team, which turned out to be high paced as Matleena came back in 5th!!
Started well through the rough terrain section and punched number 1 in the lead of my gaffle. The next few went well too but the pollen was really bad and as soon as we hit the track section my chest really tightened up. It doesn't help that I'm nowhere near as fit as I used to be. I hung on for a bit but then made a (1 min?) mistake. After that I slowed down slightly but didn't make any more mistakes. It was really really fun being at the top of the relay, but kind of depressing being overtaken so much! Changed over in the top 30 still so overall pretty pleased :-)
Awesome team spirit and really enjoyed the weekend :-D

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