Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rachael

In the 7 days ending Nov 15, 2009:

activity

time

miles

Running

6:56:46

43.98

(9:29)

70.78

(5:53)

965

Strength & Conditioning

1:30:00

Circuits

40:00

0.62

(1:04:22)

1.0

(40:00)

Cycling

10:00

Total

9:16:46

44.6

71.78

965

2:09

0:00

» now

Sunday Nov 15, 2009 #

Running 1:33:28 13.45 km (6:57 / km) +392m 6:04 / km
ahr:141 max:161 shoes: NB 1062

we intended to run for 2 hours, but GoApe lasted a bit longer than anticipated and we had to cut it short as it got dark! Started with helen w, heather and pip and continued after they left with karen and helen b. Very nice run and beautiful view from the trig at the top.

C • Pip! 2

Saturday Nov 14, 2009 #

Running 40:08 7.55 km (5:19 / km) +34m 5:12 / km
ahr:147 max:159 shoes: NB 1062

Run with alan from their place round oughtonhead common. nice to get out and managed to get back before the rain started :)

Friday Nov 13, 2009 #

Running 10:21 1.56 km (6:38 / km) +49m 5:44 / km
ahr:139 max:151 shoes: NB750

run to the gym

Strength & Conditioning 30:00 [3]
ahr:109 max:122 shoes: NB750

single leg squats and box jumps to warm up then deadlifts 3 x 8 x 38kg, back squats 3 x 8 x (20kg first set, 25kg second and third). upper body circuit.

Cycling 5:00 [3]
shoes: NB750

warm down

Thursday Nov 12, 2009 #

Running (Sub-threshold) 1:04:22 12.96 km (4:58 / km) +82m 4:49 / km
ahr:149 max:164

warm up from home via jenny's to hillsborough park. Then sub-threshold effort out to outibridge for 20 mins (4.13 km +23m) and back for 20 mins (4.33km, -29m, ended at coop). warm down home. feeling quite good today although tired on the warm down! very little pain in the toe which was really good :)

C • thanks for dropping it round! 1

Wednesday Nov 11, 2009 #

Note

another toe injection, more pain and a bit dizzy and have to give a seminar in an hour. solution: chocolate.

Running 1:09:34 11.71 km (5:56 / km) +238m 5:24 / km
ahr:143 max:159 shoes: Asics trabuco

up to laura's then down rivelin and back up the coppice track with laura and zanthe. arms aching from yesterday!

Note

no training this evening as not allowed to do anything after injection. hopefully it won't be too bruised tomorrow and i will be able to run...

Tuesday Nov 10, 2009 #

Strength & Conditioning 1:00:00 [3]
shoes: NB750

Hallam induction/session. i am going to hurt tomorrow.
single leg squats, crawls, drills and box jumps to warm up
back squat with just the bar (20kg) practicing technique 4 x 10 got some good advice from dave. i have difficulty getting low enough without leaning forward but a block under my heels helped alot. i will get there :)
3 x 8 x SLDL 40kg
upper body circuit 3 x 10 x chin/dip/BOR/press up. 26kg assisten chin/dip on first set and 33kg on second and third. 7.5kg BOR which was quite easy.
3 x 8 x knee drive posture holds
3 x 10 x hip bridge leg lift

Cycling warm up/down 5:00 [1]
shoes: NB750

after

Running 16:51 2.76 km (6:06 / km) +46m 5:38 / km
ahr:141 max:152 shoes: NB750

down to hallam

Running 47:52 8.8 km (5:26 / km) +16m 5:23 / km
ahr:141 max:164 shoes: NB 1062

warm up then drills and strides. then ran over to the EIS and back followed by 4 laps of stride the straights, float the bends which is much harder than it sounds! then warm down. happy and hungry :)

Monday Nov 9, 2009 #

Running 29:10 5.49 km (5:19 / km) +49m 5:05 / km
ahr:143 max:158 shoes: NB750

morning run down to hillsborough

Circuits 40:00 [3] 1.0 km (40:00 / km)

45-15s

Running 45:00 [2] 6.5 km (6:55 / km) +60m 6:37 / km
shoes: NB750

run with laura and zanthe along fulwood road and back inc 10 x 10s hill sprints up Lawson road then run home.

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