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Training Log Archive: rachael

In the 7 days ending Feb 28, 2010:

activity

time

miles

X-C Skiing

11:26:47

47.72

(14:23)

76.8

(8:57)

930

Running

3:43:31

23.52

(9:30)

37.85

(5:54)

442

Total

15:10:18

71.24

(12:47)

114.65

(7:56)

1372

[1-5]

13:09:32

averages - sleep:16

4:31

0:00

» now

Sunday Feb 28, 2010 #

11 AM

Running 1:27:02 13.96 km (6:14 / km) +175m 5:52 / km
ahr:137 max:163 slept:7.0 shoes: NB840 trail

lovely run with mhairi, helen, alan, nicola, mark and hanne. out along white edge and back along froggatt. unsurprisingly feeling tired and heavy legged today so good to do somehting easy and good soup + chips in outside after :)

Saturday Feb 27, 2010 #

Event: English National Cross Country Champs

1 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
slept:9.0

2 PM

Running race 34:31 7.75 km (4:27 / km) +101m 4:11 / km
ahr:169 max:184 slept:9.0 shoes: Nike XC

National XC in Roundhay Park, Leeds. Same course as the northers two years ago and it was just as tough this time round. 13s slower than 2 years ago which isn't good. Interesting course with lots of hills but still think the flatish field at the start of each lap is the hardest part. Didn't feel like i ran that well but not surprising given my lack of running this week. Pushed hard though and pretty happy after.
146/543

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
slept:9.0

Friday Feb 26, 2010 #

Running 33:29 [1] 5.57 km (6:01 / km) +83m 5:36 / km
slept:7.0 shoes: NB750

morning jog including 5 x 10s hill sprints to get the legs moving. wet but glad my legs can still run :)

7 AM

Running 33:29 [1] 5.57 km (6:01 / km) +83m 5:36 / km
slept:7.0 shoes: NB750

morning jog including 5 x 10s hill sprints to get the legs moving. wet but glad my legs can still run :)

Thursday Feb 25, 2010 #

Note
slept:8.0 (rest day)

Wednesday Feb 24, 2010 #

7 AM

X-C Skiing (Skate) 1:31:48 10.11 km (9:05 / km) +99m 8:39 / km
ahr:115 max:146 slept:8.0

shortish morning loop with alex. just got to the nice pisted snow when we had to turn back to get to Hanne's train on time. shock to the body getting up early!

10 AM

X-C Skiing (Skate) 1:51:17 15.2 km (7:19 / km) +210m 6:51 / km
ahr:126 max:156 slept:8.0

really nice loop with alex and mark exploring the far end of La Thomasette. A big long up hill stretch but it was worth it for all the down hill we got after :)
it's been a good few days of training!

C • XC Sat 1

Tuesday Feb 23, 2010 #

10 AM

X-C Skiing (Skate) 40:00 [1] 3.0 km (13:20 / km)
slept:10.0

2 mins of me learning how to skate then 40 mins of teaching the boys how to skate. very entertaining! (and a bit wet)

X-C Skiing (Skate) 55:38 [1] 5.22 km (10:39 / km) +34m 10:19 / km
ahr:106 max:136 slept:10.0

it rained alot and the snow got pretty slushy but fun perfecting the skate technique before running back for a hot shower

2 PM

X-C Skiing (Skate) 1:56:53 14.29 km (8:11 / km) +215m 7:36 / km
ahr:131 max:157 slept:10.0

afternoon loop with alex and mark. it had stopped raining at last but the snow was quite wet in places making it really hard work. Can definitley get my heart rate higher skating, particularly with the huge hill in this loop!

Monday Feb 22, 2010 #

10 AM

X-C Skiing 4:31:11 28.98 km (9:21 / km) +371m 8:48 / km
ahr:121 max:156 slept:10.0

Amazing day out. Started off with quite an adventure - train, 2 x ski lifts (never been on a drag lift in xc skiis before, quite a challenge!!) then 2 miles of piste that hadn't been pisted, soo much fun! Loops from Col de Machairuz then along the top with a huuge climb before dropping down through the woods. Pisted trail ended before the end so the last hairpin down hill section was fun - the biggest snow plough i could manage. good training for the ankles! Deserved the hot chocolate we had when we finished :)

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