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Training Log Archive: rachael

In the 7 days ending Jan 9, 2011:

activity # timemileskm+m
  Running5 2:37:37 14.07(11:12) 22.64(6:58) 495
  Orienteering1 1:05:39 5.46(12:02) 8.78(7:29) 141
  Total5 3:43:16 19.52(11:26) 31.42(7:06) 636
averages - sleep:14.6 weight:59.1kg

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MoTuWeThFrSaSu

Sunday Jan 9, 2011 #

11 AM

Running 1:09:50 intensity: (50:40 @1) + (17:04 @2) + (2:06 @3) 10.14 km (6:53 / km) +254m 6:07 / km
ahr:138 max:157 slept:9.5 shoes: NB840 trail

Easy pace run with alex from the Fox house. I lasted a lot longer than i expected but really tired after and had to take an afternoon nap. Glands are still swollen but nothing I do seems to make them go down. I want to be able to train properly again.

Saturday Jan 8, 2011 #

1 PM

Running warm up/down 16:21 intensity: (14:49 @1) + (1:20 @2) + (12 @3) 1.77 km (9:14 / km) +33m 8:27 / km
ahr:123 max:157 slept:10.0 shoes: Jalas Black (red)

SYO talent training - thanks Marcus for a great set of training!
Group warm up round a loop in the woods.

Orienteering 21:54 intensity: (3:43 @1) + (9:28 @2) + (8:43 @3) 3.21 km (6:49 / km) +49m 6:20 / km
ahr:151 max:161 slept:10.0 shoes: Jalas Black (red)

First exercise, concentrating on direction and looking up. no paths on the map which made it really good training. went well apart from at the north end of the map. I've had problems in that bit before...

Orienteering 22:04 intensity: (4:25 @1) + (6:48 @2) + (10:51 @3) 3.26 km (6:46 / km) +58m 6:13 / km
ahr:152 max:162 slept:10.0 shoes: Jalas Black (red)

second course, concentrating on the same things but went a bit faster. good :)

Running 10:04 intensity: (8:16 @1) + (1:48 @2) 1.27 km (7:56 / km) +31m 7:04 / km
ahr:131 max:151 slept:10.0 shoes: Jalas Black (red)

jog with alex to fill in the time whilst waiting for the relay

Orienteering 21:41 intensity: (10:04 @1) + (4:54 @2) + (6:15 @3) + (28 @4) 2.31 km (9:23 / km) +34m 8:44 / km
ahr:139 max:168 slept:10.0 shoes: Jalas Black (red)

relay with Claudia. Started flagging part way through. too much training for my still not 100% body i think. really tired after. need to be careful this week.

Friday Jan 7, 2011 #

Note
slept:8.0 (rest day)

still not back to normal yet :(

Thursday Jan 6, 2011 #

5 PM

Running 25:40 [1] 4.38 km (5:52 / km) +77m 5:23 / km
slept:8.0 shoes: New Balance 758

easy from home.
still not 100%

Wednesday Jan 5, 2011 #

6 PM

Running 13:57 [1] 2.19 km (6:22 / km) +52m 5:41 / km
slept:8.0 weight:59.1kg shoes: New Balance 758

very short run as I was feeling rubbish for not training but had to help alex sort out dinner for when his friends came round.

Tuesday Jan 4, 2011 #

Note
slept:9.0 (rest day)

Monday Jan 3, 2011 #

10 AM

Running 21:45 [1] 2.89 km (7:32 / km) +47m 6:57 / km
ahr:145 max:196 slept:9.5 shoes: NB840 trail

short triangle from burbage bridge up to stanage pole and back via the back of Higger. The drove down to Hathersage for hot chocolate whilst I waited for alex and laura.

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