Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jan 3, 2010:

activity # timemileskm+m
  Running6 7:02:12 41.48(10:11) 66.75(6:20) 1243
  Strength & Conditioning2 1:25:18
  Total6 8:27:30 41.48 66.75 1243
  [1-5]6 7:48:13
averages - sleep:16.9 weight:58.2kg

«»
1:58
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 3, 2010 #

Note
(rest day)

Saturday Jan 2, 2010 #

Running 58:53 intensity: (46 @0) + (33:41 @1) + (13:00 @2) + (7:14 @3) + (4:08 @4) + (4 @5) 9.77 km (6:02 / km) +199m 5:28 / km
ahr:144 max:172 slept:10.0 weight:58.3kg shoes: NB750

down rivelin and up through the fields. After the rivelin ice rink experience the other day i took my granny piggs with me this time. good plan - ended up wearing them from the pond all the way back to south road. Threw in a hill effort up through the fields. Just as i started running it started snowing so i ended up quite wet and cold. The boundary between snow laying and snow melting was almost exactly on south road. Interesting to see physics in action :)
C • football 1

Running warm up/down 10:15 [1] 1.58 km (6:29 / km) +49m 5:37 / km
slept:10.0 weight:58.3kg shoes: NB750

to S10

Strength & Conditioning 40:18 intensity: (23:10 @0) + (16:18 @1) + (50 @2)
ahr:118 max:152 slept:10.0 weight:58.3kg shoes: NB750

2 sets of warm up as didn't get there early enough again.
1 set warm up squats then 4 x 8 x 40 kg back squats
3 x 12 x 12.5kg DB lunges
3 x 2 x 8 x 10kg calf raise
3 x {15 hypers (no weight), 8 SB rollouts}
plus pressups when i got home.

Running warm up/down 9:26 intensity: (21 @0) + (9:05 @1) 1.61 km (5:52 / km) +25m 5:26 / km
ahr:134 max:145 slept:10.0 weight:58.3kg shoes: NB750

back from s10

Friday Jan 1, 2010 #

Running 1:32:23 intensity: (1:54 @0) + (1:01:27 @1) + (25:27 @2) + (3:35 @3) 14.95 km (6:11 / km) +203m 5:47 / km
ahr:141 max:157 slept:7.0 weight:58kg shoes: Jalas Jukola

lovely long run with alex along white edge and back along froggatt. some beautiful snowy scenes :)

Thursday Dec 31, 2009 #

Running tempo (Threshold) 1:03:25 intensity: (9:08 @1) + (27:20 @2) + (23:54 @3) + (3:03 @4) 12.3 km (5:09 / km) +29m 5:06 / km
ahr:196 max:224 shoes: NB750

warm up to club house then 4 x 8 mins along outibridge road (1.64km, 1.67 km, 1.75 km, 1.74 km) with 2 min jog recovery. had a nice chat with jenny part way through my warm up :)
C • 224 4

Wednesday Dec 30, 2009 #

Running warm up/down 20:03 intensity: (3:15 @0) + (15:36 @1) + (1:12 @2) 3.2 km (6:16 / km) +75m 5:36 / km
ahr:132 max:150 slept:10.0 weight:58kg shoes: NB750

to S10 and back

Strength & Conditioning 45:00 [1]
slept:10.0 weight:58kg shoes: NB750

2 sets of warm up (skipped the third as realised gym shut at 12)
4 x 4 x heavy half squat (70, 70, 80, 80)
3 x 8 x step ups 40kg
3 x 6 x 50kg SLDL
3 x {12 double SB press up knee drives, 8 SB hams}

Tuesday Dec 29, 2009 #

Running 53:51 intensity: (2:32 @0) + (46:44 @1) + (4:20 @2) + (15 @3) 7.9 km (6:49 / km) +155m 6:12 / km
ahr:134 max:155 slept:9.0 weight:58.6kg shoes: NB 1062

from home on the roads to rivelin which was nice and ice free. but then rivelin was like an ice rink so bailed and ran up through the woods/field to the stables. 10 x 10s hill sprints at the top of Cromwell on the way home

Monday Dec 28, 2009 #

Running 1:53:56 intensity: (7:19 @0) + (1:03:10 @1) + (36:44 @2) + (6:17 @3) + (26 @4) 15.44 km (7:23 / km) +507m 6:20 / km
ahr:140 max:161 slept:8.5 shoes: Jalas Jukola

up roseberry topping, through guisbrough woods. over to captain cook and a few loops then met up with the family for lunch and a long walk back. good fun :)

« Earlier | Later »