Training Log: rachael

In the last 7 days:

activity

time

miles

climb

Running

3:04:00

Orienteering

2:07:00

Pilates

30:00

Strength & Conditioning

30:00

Swimming

15:00

X Training

5:00

Total

6:31:00

1:47

0:00

Thursday Jul 3
	Running intervals (Intervals 2) 1:00:00 [235]

	Warm up down to rivelin then 20 x {30s hard, 30s cruise} up the bottom of the valley. then warm down up the coppice track and back through bole hill. slightly longer warm down than i'd intended! good session though, but found it difficult to decide speed on the cruise sections RPE: 8
Wednesday Jul 2
	Strength & Conditioning 30:00 [3]

	3 x 6 x 38kg SLDL 3 x 6 x 60kg squat 3 x 6 doubles x 14kg DB lunges with the usual stuff in between RPE: 6
	Pilates 30:00 [1]


	X Training (rounders) 5:00 [2]

	hehe. wonder who will diss this first... but i did have to run fast and i did get out of breath. plus i scored 4.5 rounders :)

	C • me 1
	Running (L1) 34:00 [2]

	easy down rivelin. feeling tired RPE: 4
Tuesday Jul 1
	Swimming (L1) 15:00 [2]

	got half way to the gym and realised i'd left the paper i'm writing at home... so by the time i'd gone back and got it, i only had 15 mins left, doh. nice to stretch out and relax in the pool. RPE: 3
	Running intervals 52:00 [245]

	really really tough session tonight. wasn't sure if i would finish it part way through but managed to get to the end :) 2 x { 4 mins hard (2 laps of outside) then 15s then 300m as fast as poss} did the 300s in 1 min. very dizzy by the end. then 8 x 200m in trilauf. after the third one i was seeing black stars, but discovered that sitting down between each rep eased the dizziness. 3 very slow laps warm down! RPE: 9
Monday Jun 30
	Note
	(rest day)

Sunday Jun 29
	Orienteering (L3) 40:00 [4]

	staggered start gaffled race. good fun apart from getting annoyed not seeing one of the kites! legs feeling better than i expected :) RPE: 8
	Running warm up/down 18:00 [2]


Saturday Jun 28
	Orienteering (intervals) 22:00 [25]
	shoes: New Balance 1060
	sprint training. did it in 4 sections with minute gaps in between. good fun. RPE: 7
	Running warm up/down 20:00 [1]
	shoes: New Balance 1060

	Orienteering (trains) 1:05:00 [24]

	trains with the girls. good to do it like this as made me concentrate and run harder than i would otherwise have done. nice area and finally feel like i have some strength in my legs :) 4 sets of trains and 4 girls so we got to start in every position. RPE 7

	C • as it were. 1