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Training Log Archive: rachael

In the 7 days ending Jul 11, 2010:

activity # timemileskm+m
  Running9 5:33:08 32.78(10:10) 52.75(6:19) 820
  Orienteering2 1:37:00 7.54(12:52) 12.13(8:00) 395
  Strength & Conditioning1 1:05:05
  Total9 8:15:13 40.31 64.88 1215
averages - sleep:28.7 weight:58.3kg

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Sunday Jul 11, 2010 #

8 AM

Orienteering 58:22 intensity: (28:22 @1) + (10:00 @3) + (20:00 @4) 6.24 km (9:21 / km) +336m 7:22 / km
slept:7.5 shoes: Jalas Jukola 2

Relay training with the swedes in Estenstaddsmarke (sp?). four trains with varying start. missed the second one out of my time so thats below.
baptism of fire to trondheim terrain :)
missed the second control but so did most people. the rest went pretty well. it was green and bushy and hardwork but totally loved it. nice to slay some swedes, they're not as good in tough terrain!

Orienteering 20:00 [3] 2.0 km (10:00 / km)
slept:7.5 shoes: Jalas Jukola 2

the second train that i missed out above

Running 8:00 [1] 1.0 km (8:00 / km)
slept:7.5 shoes: Jalas Jukola 2

2 PM

Running 18:00 [1] 2.0 km (9:00 / km) +52m 7:58 / km
slept:7.5 shoes: inov-8 RoadX 238

warming up with pip and line
then drills

Orienteering 18:38 [4] 3.89 km (4:47 / km) +59m 4:27 / km
slept:7.5 shoes: inov-8 RoadX 238

sprint in town. cruised round nicely. some good route choices and quite fun despite the rain :)

Friday Jul 9, 2010 #

Note
(rest day)

i didn't want to have a rest day but today has been insane. made it down to london fine in the end for very nice dinner :)

Thursday Jul 8, 2010 #

11 AM

Running 11:41 [1] 2.04 km (5:44 / km) +25m 5:24 / km
ahr:154 max:176 slept:9.0 weight:58.2kg shoes: inov-8 RoadX 238

Running 33:23 intensity: (17:19 @1) + (2:50 @2) + (7:20 @3) + (4:43 @4) + (1:11 @5) 5.03 km (6:38 / km) +283m 5:11 / km
ahr:142 max:173 slept:9.0 weight:58.2kg shoes: inov-8 RoadX 238

5 x 3 min upperthorpe hills (273, 273, gg, gg, gg) with 3:50 jog down
tough session as always but really pleased to get as far or further each time.
lots of these to come with less rest next time :)

Running 11:33 intensity: (10:37 @1) + (56 @2) 1.96 km (5:54 / km) +2m 5:52 / km
ahr:134 max:152 slept:9.0 weight:58.2kg shoes: inov-8 RoadX 238

Wednesday Jul 7, 2010 #

7 AM

Running 16:41 [1] 2.54 km (6:34 / km) +42m 6:04 / km
ahr:129 max:144 slept:8.0 shoes: New Balance 1060

to hallam

Strength & Conditioning 1:05:05 [1]
ahr:104 max:142 slept:8.0 shoes: New Balance 1060

SS1
warm up: jumps, zigzag bounds , tuck jumps, 2 sets olympic warm up, single leg squat
3 x 6 x box drop squat jump
warm up squats
4 x 4 x HHS (65, 70, 75, 80)
4 x 4 x loaded squat jump (30, 35, 35, 35)
3 x 2 x 8 x single leg step up 35kg
3 x 8 x calf raises (40, 40, 45)
3 x {12 x 2 x sb knee drive, 6 x 2 x hip leg lift, 12 x bridge leg lift, 12 press ups}

Running 7:57 intensity: (6:36 @1) + (1:21 @2) 1.36 km (5:51 / km) +16m 5:32 / km
ahr:132 max:150 slept:8.0 shoes: New Balance 1060

round the block including two hill sprints
5 PM

Running 1:26:47 intensity: (1:19:53 @1) + (3:58 @2) + (2:56 @3) 13.67 km (6:21 / km) +187m 5:56 / km
ahr:133 max:161 slept:8.0 shoes: New Balance 1060

nice evening run with alex round redmires. only rained once and really beautiful views. need to get out like this more often.

Tuesday Jul 6, 2010 #

8 AM

Running 29:37 intensity: (27:33 @1) + (2:04 @2) 5.14 km (5:46 / km) +74m 5:22 / km
ahr:132 max:149 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

morning run
5 PM

Running 15:52 intensity: (10:20 @1) + (3:24 @2) + (2:08 @3) 2.5 km (6:21 / km)
ahr:143 max:161 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

4 laps plus drills and strides

Running 32:02 intensity: (8:42 @1) + (2:55 @2) + (3:56 @3) + (6:18 @4) + (10:11 @5) 6.02 km (5:19 / km)
ahr:161 max:175 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

5 x 1k with 90s jog recovery across the diagonal. definitely didn't get to recover much!
3.39, 3.43, 3.52, 3.54, (longer break as had to go to loo) 3.59
started off with the girls who were doing 1k,800,600,400,200 as a fast session and consequently did the first one too quick and suffered later. think maybe i need to start taking my inhaler before intervals as even after the longer break before the last i was still much worse.
another good vo2max session :)

Running 8:37 intensity: (7:52 @1) + (45 @2) 1.46 km (5:54 / km)
ahr:137 max:147 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

with hannah and kathy

Monday Jul 5, 2010 #

8 AM

Running 29:09 [1] 5.15 km (5:40 / km) +76m 5:16 / km
slept:7.5 shoes: inov-8 RoadX 238

morning jog. not particularly early but slept badly and feeling very tired.
6 PM

Running 23:49 [1] 2.88 km (8:16 / km) +64m 7:27 / km
slept:7.5 shoes: New Balance 758

warm up then half of a drills session, at which point my nose started bleeding and wouldn't stop so i walked home. grrrrr.

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