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Training Log Archive: rachael

In the 7 days ending Mar 18, 2012:

	activity	#	time	miles		km		+m
	Running	11	6:42:49	39.21	(10:16)	63.1	(6:23)	1131
	Strength & Conditioning	3	2:35:00
	Orienteering	2	1:07:37	6.74	(10:02)	10.84	(6:14)	150
	Total	11	10:25:26	45.94		73.94		1281
averages - sleep:23.5 rhr:62 weight:58.4kg

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Sunday Mar 18, 2012 #

11 AM

Running 1:50:39 15.74 km (7:02 / km) +482m 6:06 / km
ahr:131 max:177 rhr:62 slept:8.5

long run with Hannah up Winhill and back over the breasts plus a bit on the end through the woods. Absolutely glorious day in the peaks.

Saturday Mar 17, 2012 #

1 PM

Running 20:34 [1] 3.21 km (6:24 / km) +39m 6:03 / km
ahr:119 max:136 slept:7.5 shoes: inov-8 RoadX 238

home to Park Hill

Orienteering 36:09 6.78 km (5:20 / km) +85m 5:01 / km
ahr:156 max:166 slept:7.5 shoes: inov-8 RoadX 238

Shaff course. Legs really aching today, especially the quads, but it was an awesome new area and course. Great fun. Got caught out a few times and not sure I got all the best routes. Tired by the end.

Running 23:04 3.3 km (6:59 / km) +69m 6:20 / km
ahr:127 max:146 slept:7.5

back home. grinding to a halt by the end.

Friday Mar 16, 2012 #

7 AM

Running 16:48 [1] 2.54 km (6:37 / km) +40m 6:08 / km
slept:7.5 shoes: New Balance 759

to the gym

Strength & Conditioning 1:00:00 [1]
slept:7.5 shoes: New Balance 759

Session 2. No one working in the gym this morning but got some help from Chris on technique.
3 x {box squat 3 x 45kg (3 wood box), 4 x -19kg pull ups}
3 x 8 x 20kg jump squat
3 x 2 x 6 x 12kg SL bulgarian squat
2 x 2 x 10 x 6kg SA DB press
3 x 8 x GHR

9 AM

Running 8:43 [1] 1.32 km (6:36 / km) +17m 6:12 / km
slept:7.5 shoes: New Balance 759

gym to jessop west

Thursday Mar 15, 2012 #

8 AM

Running 20:18 [1] 3.05 km (6:39 / km) +56m 6:06 / km
rhr:61 slept:8.5 weight:58.1kg shoes: New Balance 759

morning jog winding through the parks with a medium sized bag.
Indeed I am in pain today. Bum and back killing me! shoulders pretty sore too...

4 PM

Running 14:29 [1] 2.34 km (6:11 / km) +54m 5:33 / km
rhr:61 slept:8.5 weight:58.1kg shoes: New Balance 759

work to S10 via the post office but didn't stop as the queue was just too big, then on to the start of sprintervals

Orienteering 31:28 4.06 km (7:45 / km) +65m 7:10 / km
rhr:61 slept:8.5 weight:58.1kg shoes: New Balance 759

Sprintervals. First time I've made it to the real session :) Some quite long breaks in between but meant I could run them hard. Legs really aching from yesterday's weights. Great fun and some tricky little sections.

Running 15:46 2.03 km (7:46 / km) +102m 6:13 / km
rhr:61 slept:8.5 weight:58.1kg shoes: New Balance 759

over to Blake St, 4 reps hard up with jog down. Legs really aching at the top of each rep but felt really strong. 1.09, 1.09, 1.09, 1.10 :D
realised that I didn't have time to run all the way back to S10 to get my bag and home again before Stuart came, so went home, borrowed the spare key from next door, picked up the car keys and drove most of the way to S10 and back. That made for very little warm down so need to stretch well this evening. Then off to the ESPS awards to cheer the ShUOC crew and meet Dan Walker.

Wednesday Mar 14, 2012 #

Note

new strength programme this morning. Expect to be in pain tomorrow (am already aching today!)...

7 AM

Running 16:11 [1] 2.53 km (6:24 / km) +40m 5:55 / km
rhr:67 slept:6.5 shoes: New Balance 759

alex's evening shift that should have finished at 9 didn't finish til gone 11:30 so not much sleep last night. tough getting up in time to run to the gym

Strength & Conditioning 1:15:00 [1]
rhr:67 slept:6.5 shoes: New Balance 759

Greg went through the whole of my new programme 1 with me. Ouch. Some fun new exercises but very tough.

Trab bar deadlift + chains warm up reps then 3 x 3 (66kg, 76kg, 66kg)
press ups with band and feet on box. first set 4 x 2" band + box just managed it. second set 3 x 2" band + box, failed on the 4th. third set 2 x 2" band + box before failing, then did last normal pressups + box. final set 4 x 1" band, just managed. Will go for 1" band the whole time next week and see if I can complete 4 x 4.
the pressups and trab bar deadlift should have been supersetted but we didn't realise until after all the dead lifts.
Superset: Hang clean pull. Need to work on technique for these 3 x 4 x 35kg with 3 x 2 x 6 depth jump off L box with single leg stick landing.
SL DB RDL 3 x 2 x 6 x 10kg
SA cable row from split leg posn 10 each side on 6.25 then 10 on each side on 8.75
cable anti-rotation hold 3 x 30s each side on 6.25

Running 7:55 [1] 1.31 km (6:03 / km) +18m 5:39 / km
rhr:67 slept:6.5 shoes: New Balance 759

hallam to jessop west

5 PM

Running 45:16 7.8 km (5:48 / km) +82m 5:31 / km
rhr:67 slept:6.5 shoes: New Balance 759

Met Alex in Western Bank Starbucks after work then ran home from there. Had planned to go straight out again but remembered that we had a phone call scheduled with our financial adviser so had a 45 minute break before heading out with alex for a loop through hillsborough.

Tuesday Mar 13, 2012 #

7 AM

Running 18:40 [1] 2.82 km (6:37 / km) +50m 6:05 / km
rhr:58 slept:7.5 shoes: New Balance 759

easy through the parks and to Jessop West. Felt a lot better for it. Only short as teaching this morning and had to go check the photocopier had worked over night! Al had to wait for me to get out the shower this morning...

5 PM

Running 19:00 3.81 km (4:59 / km) +13m 4:54 / km
ahr:138 max:151 rhr:58 slept:7.5 shoes: New Balance 759

to the track

Running intervals 32:01 5.8 km (5:31 / km)
ahr:146 max:170 rhr:58 slept:7.5 shoes: New Balance 759

7 x 600 (200), only my nose started bleeding after 6 so I skipped 7th and ran 8th. Tried to stick with Hannah for the first 6. Luckily Ruth was late so was still going for my last!
Tough session but great at the same time. Good to be feeling strong running and happy with the consistancy.
2.10 (1.53)
2.11 (1.46)
2.10 (1.41) rests got shorter when Ruth joined in!
2.11 (1.40)
2.14 (1.50)
2.13 (5.18)
2.12

Running 9:19 [1] 1.63 km (5:43 / km)
ahr:131 max:139 rhr:58 slept:7.5 shoes: New Balance 759

4 laps warm down

Monday Mar 12, 2012 #

Note

alex is ahead of me in the UKCup standings at the moment and has taken a photo of it for prosperity. need to work on that, don't want to be the second best orienteer in the house for too long.

C • :) 2

7 AM

Running 16:23 [1] 2.55 km (6:25 / km) +49m 5:52 / km
rhr:64 slept:7.0 weight:58.8kg shoes: New Balance 759

quads still very achy this morning.
down to hallam for my meeting with andy to get a new programme...

Strength & Conditioning 20:00 [1]
rhr:64 slept:7.0 weight:58.8kg shoes: New Balance 759

only he'd forgotten about the meeting we'd arranged on Friday and there was no new programme.
So I did some core and basic exercises as legs still sore then left.

Running 7:43 [1] 1.32 km (5:51 / km) +19m 5:27 / km
rhr:64 slept:7.0 weight:58.8kg shoes: New Balance 759

on to jessop west

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