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Training Log Archive: rachael

In the 7 days ending Apr 11, 2010:

activity # timemileskm+m
  Running8 4:42:40 28.53(9:55) 45.91(6:09) 820
  Strength & Conditioning1 1:06:38
  Pilates1 1:00:00
  Orienteering1 31:10 3.42(9:07) 5.5(5:40)
  Swimming1 25:00
  Cycling2 20:17
  X Training1 20:00
  Total10 8:25:45 31.94 51.41 820
  [1-5]10 5:55:46
averages - sleep:19.6 weight:58.9kg

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MoTuWeThFrSaSu

Sunday Apr 11, 2010 #

12 PM

Running 1:09:31 intensity: (7:58 @0) + (49:15 @1) + (12:18 @2) 10.82 km (6:25 / km) +259m 5:44 / km
ahr:136 max:152 slept:9.0 weight:59.1kg shoes: New Balance 1060

lovely run in the peaks with alex. some harder sections thrown in for good fun :)

Saturday Apr 10, 2010 #

3 PM

Running 50:13 intensity: (2:29 @0) + (38:53 @1) + (5:28 @2) + (3:04 @3) + (19 @4) 8.6 km (5:50 / km) +150m 5:22 / km
ahr:138 max:166 slept:8.0 weight:58.2kg shoes: New Balance 1060

with alex from redimires, past the pole, bus stop, conduit. nice afternoon and a good recovery from the 3 hours of shopping assistant in meadowhell this morning :)

Running 8:07 intensity: (7:40 @0) + (27 @1) 0.46 km (17:39 / km)
ahr:104 max:128 slept:8.0 weight:58.2kg shoes: inov-8 roclite 312 GTX

Drills

Friday Apr 9, 2010 #

4 PM

Running 1:08:45 intensity: (3:09 @0) + (50:55 @1) + (10:18 @2) + (4:02 @3) + (21 @4) 11.85 km (5:48 / km) +193m 5:22 / km
ahr:138 max:164 slept:8.0 weight:58.3kg shoes: New Balance 1060

nice evening run with alex down rivelin :)

Thursday Apr 8, 2010 #

9 AM

Running 15:31 intensity: (1:18 @0) + (10:56 @1) + (3:17 @2) 2.68 km (5:47 / km) +42m 5:22 / km
ahr:135 max:149 slept:8.5 weight:59.2kg shoes: New Balance 1060

Strength & Conditioning 1:06:38 intensity: (59:13 @0) + (7:25 @1)
ahr:106 max:140 slept:8.5 weight:59.2kg shoes: New Balance 1060

only person training in the gym this morning...
2 sets of warm up
3 x 6 x box drop jump (S-B)
4 x 4 x 2 x 20kg cossack squat
4 x {5 x 80kg heavy half squat, 5 x 20kg drive}
3 x {12 x bi grips chins, 6 x 2 x 8.75kg knee drive}
3 x 8 x 2 x single leg box drive
3 x {8 x glute hammies, 6 x BB rollout}

Cycling 5:00 [1]
slept:8.5 weight:59.2kg shoes: New Balance 1060

6 PM

Running 42:04 intensity: (5:46 @0) + (32:29 @1) + (2:32 @2) + (1:12 @3) + (5 @4) 7.05 km (5:58 / km) +148m 5:24 / km
ahr:132 max:164 slept:8.5 weight:59.2kg shoes: New Balance 1060

evening run with alex down rivelin. spring is finally springing - beautiful :)

Wednesday Apr 7, 2010 #

Note

selections out - happy to be in the europeans team but gutted not to be able to do the nordic tour races. will have to replan... :(
C • remortgage 1
12 PM

Pilates 1:00:00 intensity: (50:00 @0) + (10:00 @1)
slept:9.0

really tough core session with Linda.
5 PM

X Training 20:00 [1]
slept:9.0 shoes: New Balance 1060

programme 3 level 7. back to running tomorrow :)

Cycling 15:17 intensity: (9:17 @0) + (6:00 @1)
ahr:105 max:120 slept:9.0 shoes: New Balance 1060

10 mins of prgramme 3 then 5 mins of spinning whilst i watched the end of friends

Running 8:29 intensity: (3:09 @0) + (5:20 @1) 1.65 km (5:08 / km) +28m 4:45 / km
ahr:123 max:136 slept:9.0 shoes: New Balance 1060

run home

Tuesday Apr 6, 2010 #

4 PM

Swimming 25:00 [1]
slept:8.5 weight:59.2kg

300m crawl, 100m legs only, 100m crawl, 100m arms only, 200m crawl, 100m breast, 100m crawl.
nice non-running session :)

Monday Apr 5, 2010 #

11 AM

Running 15:00 [1] 2.0 km (7:30 / km)
slept:8.5 shoes: Jalas Jukola 2

inc drills and strides

Orienteering 31:10 intensity: (25:00 @4) + (6:10 @5) 5.5 km (5:40 / km)
slept:8.5 shoes: Jalas Jukola 2

JK relay. finally a good race! made my peace with the area today although the course was much easier and 1:10 was way way better than 1:15 - i could actually read it. A really clean run with only one 10s loss. Went out with no idea what position I was in and thought i was still chasing people down. It wasn't until the run in that I knew we were in the lead! Storming fun from Mairead on middle and happy to have the fastest last leg by a bit :)
12 PM

Running 5:00 [1] 0.8 km (6:15 / km)
slept:8.5 shoes: Jalas Jukola 2

short warm down!

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