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Training Log Archive: rachael

In the 7 days ending Apr 6, 2008:

activity # timemileskm+m
  Running6 4:30:00
  Orienteering2 1:06:30
  Circuits1 40:00
  Swimming1 30:00
  Pilates1 30:00
  Strength & Conditioning1 30:00
  Cycling1 7:00
  Total6 7:53:30
averages - sleep:9.2 rhr:58 weight:58.9kg

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MoTuWeThFrSaSu

Sunday Apr 6, 2008 #

Event: British Sprint Championships
 

Orienteering race (prologue) 16:30 [5]

grrrr. what can i say. me pip and aislinn got the wrong maps at the start. i realised when i got to number 1 and went back to the start, where i was rudely told that i had the worng map because i'd forgotten about the junior courses. what?!! so finally i started on my correct course 1:30 after my real start time. I struggled on the first two to regain my composure but then flowed quite well until a stuid mistake at 14. Finish time wasn't good enough to qualify but given the map issue (and some complaining!) i got to start first in the final...
RPE: 9

Running warm up/down 35:00 [2]

Orienteering race (final) 15:00 [5]

5th. which wasn't what i was hoping for. By the time it got the running the final i felt thoroughly worn out both physically and mentally. I started ok but missed 20s at no 4. good apart from that but just didn't have the fight needed.
RPE: 8

Running warm up/down 20:00 [2]

Saturday Apr 5, 2008 #

Event: British Elite Middle Distance
 

Orienteering race 35:00 [5]

Started ok but missed a slightly bingo pit at 6. Legs feeling tired after hard training in the week but seemed to be running ok. Messed up the second last one by getting stuck in the green and then getting disorientated and lost almost 2 mins. otherwise it would have been a satisfactory run...
RPE: 9

Running warm up/down 27:00 intensity: (25:00 @2) + (2:00 @4)

Running 15:00 [2]

morning run
RPE: 3

Friday Apr 4, 2008 #

Running 40:00 intensity: (32:00 @2) + (8:00 @4)
shoes: Asics trabuco

morning run with helen including 7 x 45-15 hard and a big hill.
RPE: 5
disappointingly i didn't see anyone so i am still on a big fat zero :(

Thursday Apr 3, 2008 #

Note
rhr:56 slept:9.0 (rest day)

Wednesday Apr 2, 2008 #

Strength & Conditioning 30:00 [3]
slept:9.75 weight:58.8kg shoes: Nike Bowerman

a shorter session in the hope that my muscles will recover enough before the weekend... all rests and active recoverys as usual

2 x {6 x 55kg squat, planks, single leg balance}
2 x {6 x 38kg dead lift, back hyper extension, single leg squat}
2 x {6 doubles 14kg DB lunges, jack-knife x 15, 3.5kg DB single leg balance}
with some 3.5kg DB dynamic lunges to finish me off at the end
RPE: 6

Pilates 30:00 [1]

Cycling warm up/down 7:00 [1]

Running 35:00 intensity: (25:00 @2) + (10:00 @4)
shoes: New Balance 1060

nice evening run down rivelin with 10 mins hard in the middle (pond to bridge 5.05, back 4.56)
RPE: 6

Tuesday Apr 1, 2008 #

Swimming 30:00 [2]
slept:9.0

RPE: 3

Running intervals (Hallamshire) 53:00 intensity: (20:00 @2) + (5:00 @3) + (5:00 @4) + (23:00 @5)
shoes: New Balance 1060

warm up and drills then: 300, 400, 600, 1000, 600, 400, 300 with 200m regroup/jog in between each.
1:02 (1.37)
1:25 (1.25)
2:12 (1.46)
3:42 (1.47)
2:11 (1.50)
1:22 (1.40)
0:59
max HR 175 av reps ~155
warm down
RPE: 8

Monday Mar 31, 2008 #

Running (L2 pre circuits) 25:00 [3]
rhr:59 slept:9.0 weight:58.9kg shoes: Nike Bowerman

went to meet helen on her run, but my message got stuck in the air on the way so ended up running on my own.

Circuits 40:00 [3]
shoes: Nike Bowerman

the usual 45-15
RPE whole session: 6

Running warm up/down (L1) 20:00 [2]
shoes: Nike Bowerman

running in the hall then home after via the hospital

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