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Training Log Archive: rachael

In the 7 days ending Jan 29, 2012:

	activity	#	time	miles		km		+m
	X-C Skiing	3	3:16:41	21.18	(9:17)	34.08	(5:46)	233
	Running	5	2:32:55	13.33	(11:28)	21.45	(7:08)	140
	Strength & Conditioning	1	1:05:00
	Total	8	6:54:36	34.5		55.53		373
averages - sleep:14.3 rhr:60

2:24

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» now

Sunday Jan 29, 2012 #

11 AM

X-C Skiing (Skate) 1:15:20 13.5 km (5:35 / km) +162m 5:16 / km
ahr:144 max:168 rhr:61 slept:10.0

long long sleep then great morning skiing. Failed to start my watch twice so gps trail only includes part of the morning. Went off up a 10k red route which had a massive hill in it (A7, B8, A6). Really tough on the way up but great on the way down :) then stopped for lunch at a cool little hut for wurst + suppe.

1 PM

X-C Skiing (Skate) 1:09:24 12.46 km (5:34 / km) +49m 5:28 / km
ahr:140 max:162 rhr:61 slept:10.0

from the hut up the valley further (A5) then back over a really cool red run in the trees with lots of twists and turns (B11) and back home. Tired by the end but a good day out and the technique is back. Some great snapshots of the top of the mountains but really want the cloud to vanish so we get the full effect...

Saturday Jan 28, 2012 #

3 PM

X-C Skiing (Skate) 51:57 8.12 km (6:24 / km) +22m 6:19 / km
ahr:131 max:156 slept:4.5

wooo! really needed this holiday. Still got work to do the next two days but 1. I'm not in Sheffield and 2. there are snow and mountains :)

Leutasch is great. Got up at stupid oclock but it did mean we got some piste time in this afternoon :) Remembering how it's done round the blues close to Leutasch. Didn't take long :)

Friday Jan 27, 2012 #

8 AM

Running 10:00 [1] 1.5 km (6:40 / km)
rhr:59 slept:7.0 shoes: New Balance 759

A tiny loop from home. Would have loved to do more but no time. stress is almost over...

Wednesday Jan 25, 2012 #

7 AM

Running 16:37 [1] 2.56 km (6:29 / km) +42m 6:00 / km
rhr:59 slept:7.0 shoes: New Balance 759

home to hallam

Strength & Conditioning 1:05:00 [1]
rhr:59 slept:7.0 shoes: New Balance 759

usual set with Amanda (detail to follow)

9 AM

Running 7:42 [1] 1.32 km (5:50 / km) +20m 5:26 / km
rhr:59 slept:7.0 shoes: New Balance 759

hallam to jessop west

Tuesday Jan 24, 2012 #

5 PM

Running 27:04 [1] 4.65 km (5:49 / km) +5m 5:47 / km
rhr:60 slept:8.5 shoes: New Balance 759

work to track. late. Was ready to leave on time when Ray rang. Thought about skipping training and staying late to finish the work but forced myself to turn off my computer. More work later instead.

Running intervals 24:26 5.27 km (4:38 / km) +1m 4:38 / km
rhr:60 slept:8.5 shoes: New Balance 759

missed the first rep but joined in with the rest. 4 x {800 (100) 200 (200)}. Tough session but really good and not too bad considering I haven't been to the track for a few months...
2.53, 39, 2.57, 39, 2.57, 40, 3.05, 38
Lungs got really tight on the last 800 but other than that ok.

Running 9:18 [1] 1.6 km (5:49 / km)
rhr:60 slept:8.5 shoes: New Balance 759

warm down with hannah

Monday Jan 23, 2012 #

6 PM

Running 57:48 [1] 4.55 km (12:42 / km) +73m 11:45 / km
rhr:60 slept:7.5 shoes: New Balance 759

Work to Western park, drills, then home up the hill with Ralph. Feeling quite bouncy today, all the sleeping at the weekend must have done be good. Just need to survive this week then things should start getting better :)

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