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

Training Log Archive: rachael

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Running8 6:18:41 37.63(10:04) 60.56(6:15) 1086
  X Training2 1:43:52
  Strength & Conditioning2 1:33:58
  Other1 1:00:00
  Cycling1 5:40
  Total10 10:42:11 37.63 60.56 1086
averages - sleep:18.9 weight:58.4kg

«»
2:09
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

10 AM

Running 1:31:30 intensity: (1:29:28 @1) + (2:02 @2) 14.09 km (6:30 / km) +277m 5:55 / km
ahr:129 max:151 slept:9.0 weight:58.4kg shoes: Asics trabuco

lovely run with Jen and Clare. Home - Jen's - Clare's - Loxley valley - Loxley Common - Valley and back. Very atmospheric in the mist!
Slightly shorter than my plan says but being careful on the foot and not feeling 100% this morning.

Saturday Nov 12, 2011 #

10 AM

Running 1:09:55 intensity: (40:36 @1) + (12:00 @2) + (17:19 @3) 11.9 km (5:53 / km) +195m 5:26 / km
ahr:144 max:162 slept:8.0 shoes: Asics trabuco

Had a bit of a lie in to recover from yesterdays antics :)

down rivelin including 3 x 8min (2 mins) the last of which included the coppice track. Also a 53s effort up the hill from the stables. Felt a lot better than I expected to although not sure that I pushed hard enough on the efforts...

Other (Zumba!) 1:00:00 [1]
slept:8.0 shoes: inov-8 RoadX 238

Zumba with Jen at City Limits. the hip wiggling one was really tough on tired quads! in fact by the end most of it was tough on tired quads. I am going to try to go a bit more as 1. I think its good for loosening my hips and back, 2. if I go more I might get better at knowing the moves and 3. its really fun! :)

Friday Nov 11, 2011 #

6 AM

Running 17:13 [1] 2.59 km (6:39 / km) +45m 6:07 / km
ahr:131 max:143 slept:8.0 shoes: New Balance 1062 orange 2

to the gym

Strength & Conditioning 47:34 [1]
ahr:109 max:141 slept:8.0 shoes: New Balance 1062 orange 2

Gym set with Amanda. Basicall the same as wednesday but I altered the lunges so they don't affect my toe:
3 x {10 x 25kg squats, 10 x press ups, 2 x 5 x 10kg one leg squat}
3 x {10 x jumps, 10 x 22kg push press, 10 x hanging row}
3 x {10 x 8kg DB BOR, 10 x -26kg dips, 10 x 10kg plate FtC}
3 x {30s plank, 10 x dorsal raise, 10 x leg lowers}

good session :)

Cycling 5:40 [1]
ahr:98 max:102 slept:8.0 shoes: New Balance 1062 orange 2

warm down on the bike before showering and heading off to our dept "away" day...

Thursday Nov 10, 2011 #

10 AM

Running 48:20 intensity: (32:35 @1) + (4:07 @2) + (9:45 @3) + (1:53 @4) 7.01 km (6:54 / km) +262m 5:48 / km
ahr:135 max:167 slept:8.0 shoes: New Balance 1062 orange 2

Hills with Alex. warm up on Langsett then 5 x 3 mins up Burboyne Road with jog down recovery (~3:20 each time). Made the same distance every time which was good :) tough session and one that will be repeated...
6 PM

X Training 40:00 [1]
slept:8.0 shoes: New Balance 1062 orange 2

40 mins on the cross trainer as the second session of the day, making sure i'm careful not to overdo it on my foot. Hills programme on level 5 today as it's supposed to be an easy session. getting a lot of big bang watching in whilst at the gym as it always seems to be on but at least it's keeping me entertained :)

Wednesday Nov 9, 2011 #

7 AM

Running 17:08 intensity: (15:17 @1) + (1:51 @2) 2.61 km (6:34 / km) +45m 6:02 / km
ahr:136 max:154 slept:8.5 shoes: New Balance 1062 orange 2

to the gym

Strength & Conditioning 46:24 intensity: (46:07 @1) + (17 @2)
ahr:113 max:150 slept:8.5 shoes: New Balance 1062 orange 2

same circuit as last week but with Amanda as well this time. Good to have some company!
3 x {10 x (20, 30, 30) squats, 10 x pressups, 10 x 10kg overhead squat}
3 x {10 x jumps, 10 x puss press (20, 25 but failure at 7 so 3 x 20, 22), 10 x hanging row}
3 x {10 x BOR (6, 8, 8 DB), 10 x -26 dips, 10 x 10kg floor to sky}
3 x {30s plank, 10 x dorsal raise, 10 x leg lowers}
had to leave straight away to get to work...

Running 7:33 intensity: (3:38 @1) + (3:42 @2) + (13 @3) 1.36 km (5:33 / km) +17m 5:14 / km
ahr:144 max:155 slept:8.5 shoes: New Balance 1062 orange 2

quite fast to jessop west as I was running late.
6 PM

Running 18:43 intensity: (10:20 @1) + (8:05 @2) + (18 @3) 3.17 km (5:54 / km) +33m 5:37 / km
ahr:142 max:156 slept:8.5 shoes: New Balance 1062 orange 2

work to Kim's for my physio screening. quite quick (foot and heavy back taken into account) as I was late.

Almost all my misalignments from 2 years ago are fixed :)

Running 23:29 intensity: (21:38 @1) + (1:51 @2) 3.82 km (6:09 / km) +48m 5:47 / km
ahr:137 max:148 slept:8.5 shoes: New Balance 1062 orange 2

Kim's to home. Tired and hungry by the time I got back!
9 PM

Note

now with my foot in an ice bucket again :)

Tuesday Nov 8, 2011 #

Note
(injured)

When I told Alex that my foot was feeling better this morning he reminded me that it doesn't mean it actually is better yet. Message understood. Only one session today, then Cass.
3 PM

Running 58:57 intensity: (19:34 @1) + (17:23 @2) + (22:00 @3) 10.33 km (5:42 / km) +80m 5:30 / km
ahr:135 max:152 slept:8.5 shoes: New Balance 1062 orange 2

Set out to do 5 x 5 mins (90s).
warm up down to Hillsborough Junction then first rep down to the A61. Just as I got to the Beeley Road my watch beeped for low battery (it was on 72% when I left home) and about 30s later it died completely and kept resetting itself. 5 mins reps are quite hard with no watch so turned it into a tempo run. Along to the Abbey Group, across the bridge and back through Middlewood. Ended up running hard all the way to Burgoyne as I was going to be late for the physio. Good session in the end if not what I intended to do.
Foot pretty good.
5 PM

Note

Visit to Cass = absolute agony. He managed to make me scream with pain several times today. On the plus side he doesn't think it's plantar fasciitis but a result of my ankle. Lots of pressing, hopping and pain later it was starting to feel better. Hoepfully this has got to the root cause of it all.
Now sat with my foot in a bucket of ice water getting frostbite...

Monday Nov 7, 2011 #

Note
(injured)

foot v sore this morning. Clearly over did it at the weekend but hard not to when weather and surroundings so nice! must be more disciplined (and not so silly)...
8 AM

Running 25:53 [1] 3.68 km (7:02 / km) +83m 6:19 / km
ahr:121 max:144 slept:8.0 shoes: New Balance 1062 orange 2

ouch ouch ouch. foot very painful this morning. Shuffle round the block then on to Jessop West. Definitely overdid it at the weekend :(
5 PM

X Training 1:03:52 intensity: (46:15 @1) + (16:35 @2) + (1:02 @3)
ahr:126 max:156 slept:8.0 shoes: New Balance 1062 orange 2

Foot much better by evening but still twinging so went to the gym. 30 mins on the stepper (10mins level 7 then 20mins level 7 hills programme) then 30 mins of hills programme on the x-trainer. X-trainer definitely makes me work hard! Foot ok :)

« Earlier | Later »