Training Log Archive: rachael

long distance race. 2.30 behind Annika. Were together for a lot of the course after i missed no 4. lots of different route choices so good.
RPE: 8

Travelling over to Sigonce in afternoon. Bit of a sore throat so no 2nd session.

lost 3 mins on no 11 but otherwise good.
RPE: 6

reran 10-11 in the warm down. much better second time round :)

terrain sprint
RPE: 7

went off in chasing start order with 20s intervals. started linus, annika, emil, me, elisa...
ran well for most of it and came back first girl :)
RPE: 8

w/u, w/d and jogging in between

Easy run from hotel in La Caylar. Crazy area, want to run fast but have to go super slow to stay in control! really fun
RPE: 4

decided to long hills as the reps on tuesday were shortish. Also it's become tradition to do these on your birthday and this is the closest day that i'll be in england so thought i'd make the most of it :)
15 w/u + 1 medium pace rep (to 255) with 4' down
5 x 3' (4' jog down)
Got to: grg, bush, bush, cas, cas. had 45-50s at bottom so will shorten recovery next time.
the last one was pure hell. legs feeling really tired after track and weights but really happy i completed 5 without dropping back.
11 w/d slowly!
RPE: 9

No second session today as off to get a train...

C • Happy Birthday!!!!!!!!!!!!! 3

Very disjointed sleep last night after waking up almost having a heart attack thinking our house was falling down. After the initial shock, when the beams had stopped creaking and the bed rocking, and having checked the roof was still intact, we turned on the radio to hear there'd been an earthquake. cool (after the shock receeded. serves us right for building the attic ourselves i guess!). 5.3 on the richter scale apparently.

Anyway, the weights session. I realised part way through the squats that today was supposed to be endurance weights, but seeing as i only did endurance ones last week i stuck with the heavy ones. My back is sore now. Also didn't have the sheet with me as i managed to spill rego all over it last week, but think i got it pretty much right.

3 x {8 x 55kg squat, (45'), planks 60', single leg balance on wobble cushion 60', (45')}
3 x {6 x cleans 30kg for first two sets, 35kg for third set. think i need to get si to look at my technique again, (45'), 6kg DB side bends 60', single leg balance on wobble cushion 60', (45')}
3 x {8 x 38kg dead lift, (45'), back hyperextension x 15, single leg squats on wobble cushion, (45')}
3 x {8 doubles 10kg DB lunges, (45'), 15 x jack-knife, 3.5kg DB single leg balance on wobble cushion, (45')}

nice run down rivelin. left at 5:30 and almost made it to the bridge before it got dark. came back up the coppice track and then the streets as couldn't see much! nice view though :)
RPE: 4

sets of 200m, all crawl. I was in the pool before 7:30 this morning. Don't think that will happen very often...
RPE: 4

4 laps warm up, 6 x 100m strides, then:
5 x {600 (100jog) 400m (200 jog)}
2.12, 1.24
2.09, 1.24
2.09, 1.26
2.14, 1.26,
2.13, 1.24
4 laps warm down

morning rivelin run. hungry all the way round!

45-15, all with jumping sets at start
RPE: 7

post circuits run with zanthe alex and littlebit
RPE: 4