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Training Log Archive: rachael

In the 7 days ending Mar 11, 2012:

activity # timemileskm+m
  Running10 4:22:07 26.0(10:05) 41.85(6:16) 559
  Orienteering3 2:49:47 17.87(9:30) 28.76(5:54) 542
  Total10 7:11:54 43.88(9:51) 70.61(6:07) 1102
averages - sleep:22.3 rhr:64 weight:59.1kg

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MoTuWeThFrSaSu

Sunday Mar 11, 2012 #

8 AM

Running 9:49 [1] 1.49 km (6:35 / km)
rhr:63 slept:9.0 shoes: Asics Hypoerspeed2

Morning jog from Hereford travellodge
11 AM

Running 20:59 intensity: (18:00 @1) + (2:52 @2) + (7 @3) 3.24 km (6:29 / km) +91m 5:41 / km
ahr:135 max:155 rhr:63 slept:9.0 shoes: Jalas Black (red) 3

run to the start. got there just in time!

Orienteering 1:08:20 intensity: (5:17 @1) + (14:58 @2) + (42:38 @3) + (5:04 @4) + (23 @5) 9.89 km (6:55 / km) +306m 5:59 / km
ahr:156 max:171 rhr:63 slept:9.0 shoes: Jalas Black (red) 2

UKCup long race. 2nd, 13s behind Tess and 3s ahead of Sarah! Only 5 people on the course which was a shame. The UKCup seems to have fallen apart a bit.
I was very glad I took my gaiters with me, they were needed in this bramble-fest area. A few interesting legs but most of it was very straightforwrad, even a couple of orange standard legs thrown in. The trouble with areas like this is I tend to get sloppy but not punished for my mistakes. Today I managed to hold it together well and stayed concentrated the whole race. It wasn't my favourite area but it was a great race and good to test myself early season.

Running 11:07 [1] 1.63 km (6:49 / km) +22m 6:23 / km
ahr:130 max:141 rhr:63 slept:9.0

warm down with the girls

Running 8:14 [1] 0.9 km (9:09 / km) +21m 8:12 / km
rhr:63 slept:9.0

more warming down with alex. Stopped in the assembly area on the way back form yummy chilli and rice in a taco bowl. good social atmosphere :)

Saturday Mar 10, 2012 #

9 AM

Running 12:51 [1] 2.01 km (6:24 / km) +9m 6:16 / km
rhr:72 slept:10.0 shoes: Asics Hypoerspeed2

morning jog from Derby travellodge. stiff legs but feeling better than yesterday
1 PM

Running 9:31 [1] 1.08 km (8:49 / km) +25m 7:53 / km
ahr:121 max:137 rhr:72 slept:10.0 shoes: NB800

warm up

Orienteering 48:27 intensity: (59 @1) + (4:42 @2) + (27:37 @3) + (14:57 @4) + (12 @5) 8.85 km (5:28 / km) +189m 4:57 / km
ahr:161 max:171 rhr:72 slept:10.0 shoes: NB800

Malvern Urban Race. Great course, really tough work! Sarah won, tess second, me third, then a 12 min gap. Real shame that more people didn't turn up but glad sarah and tess were there to make it a real race. The long legs on our course had really good route choice and the technical bit at the beginning was great fun. Contours at the top end of the map were dodgy and railway crossings difficult to see on the map, but other than that hoc got it spot on!

Running 17:50 intensity: (17:39 @1) + (11 @2) 1.77 km (10:05 / km) +18m 9:35 / km
ahr:116 max:151 rhr:72 slept:10.0 shoes: NB800

warm down with lots of different people, then tea in the blue bird tea room. They had gluten free scones!! yum yum :D

Friday Mar 9, 2012 #

8 AM

Running 18:30 [1] 2.7 km (6:51 / km) +51m 6:16 / km
rhr:64 slept:8.0 weight:59.4kg shoes: New Balance 759

to work via drills in western park. Bumped into Keith on the way. Felt shocking this morning.

Thursday Mar 8, 2012 #

8 AM

Running 33:52 intensity: (25:00 @1) + (8:52 @2) 5.43 km (6:14 / km) +128m 5:35 / km
rhr:62 slept:7.5 shoes: New Balance 759

morning loop then on to Jessop West
7 PM

Orienteering 53:00 intensity: (10:00 @2) + (33:00 @3) + (10:00 @4) 10.02 km (5:17 / km) +48m 5:10 / km
rhr:62 slept:7.5 shoes: New Balance 759

Tim's urban o race. Great fun, really tricky course which caught me out a few times. Good to have a new map to play on. This has been a great series, shame I couldn't do more of them. Thanks Tim!

Running 2:25 [1] 0.39 km (6:12 / km)
rhr:62 slept:7.5 shoes: New Balance 759

a very small warm down before small dinner in the fat cat

Wednesday Mar 7, 2012 #

4 PM

Running 55:55 intensity: (43:49 @1) + (7:46 @2) + (4:20 @3) 9.42 km (5:56 / km) +185m 5:24 / km
ahr:139 max:160 rhr:62 slept:6.75 shoes: New Balance 759

tough day. didn't finish writing this morning's lecture until half midnight last night, then taught all morning and had meetings most of the afternoon. Escaped early and really glad I did. Ran home to drop my bag off then a loop through Rivelin. It's so long since I ran in Rivelin I can't even remember when the last time was. Good sign that life has been too chaotic recently. Great to get out and clear my head :) then a 90 min committee meeting...

Tuesday Mar 6, 2012 #

5 PM

Running 19:37 intensity: (3:14 @1) + (4:34 @2) + (11:49 @3) 4.09 km (4:48 / km) +10m 4:44 / km
ahr:153 max:163 rhr:61 slept:8.0 weight:58.9kg shoes: New Balance 759

to the track

Running intervals 23:18 intensity: (4:00 @1) + (2:31 @2) + (3:16 @3) + (4:29 @4) + (9:02 @5) 4.96 km (4:42 / km)
ahr:161 max:174 rhr:61 slept:8.0 weight:58.9kg shoes: New Balance 759

really busy at work but forced myself to leave. Late but I only missed the first rep so did 4 x 1km with 200m jog. Not great consistancy and lungs struggled but good to get back into it. Had to start taking hayfever tablets as sneezing a lot but trying to hold off the inhaler for as long as poss...
3:47, 3:56, 3:55, 4:03

Running 8:09 [1] 1.14 km (7:09 / km)
ahr:132 max:138 rhr:61 slept:8.0 weight:58.9kg shoes: New Balance 759

warm down

Monday Mar 5, 2012 #

6 PM

Running 10:00 [1] 1.6 km (6:15 / km)
rhr:61 slept:10.0 weight:59.4kg shoes: New Balance 759

Home from work. That was all I managed :(

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