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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jul 27, 2011:

activity # timemileskm+m
  Orienteering6 5:16:33 19.93(15:53) 32.08(9:52) 1964
  Running5 1:58:08 7.54(15:40) 12.14(9:44) 625
  Total6 7:14:41 27.48(15:49) 44.22(9:50) 2589
averages - sleep:21.1 weight:57.8kg

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Wednesday Jul 27, 2011 #

Note
slept:8.5 weight:57.8kg (rest day)

Tuesday Jul 26, 2011 #

8 AM

Running 12:35 intensity: (8:01 @1) + (14 @2) + (2:21 @3) + (1:59 @4) 1.43 km (8:48 / km) +4m 8:40 / km
ahr:131 max:168 slept:8.0 shoes: Jalas Black (red) 2

warming up

Orienteering 55:49 intensity: (2:34 @1) + (10:26 @2) + (32:36 @3) + (9:54 @4) + (19 @5) 5.78 km (9:39 / km) +251m 7:56 / km
ahr:158 max:172 slept:8.0 shoes: Jalas Black (red) 2

Last day of the oo cup. Forewent (is that a word?!) my late start time in favour of making the flight. Started 4th (?) and caught up all the athletes in front on me, including esther and anna marsell. More runnable today but still some tricky sections. Didn't take the best route on 7 and 8 losing time on both then lost over a minute on the second last where the levels on the slope were just wrong. Great end to a great week. Would definitely recommend coming orienteering here, its just brilliant!

Running 9:00 [1] 0.7 km (12:51 / km)
ahr:114 max:127 slept:8.0 shoes: Jalas Black (red) 2

warming down

Monday Jul 25, 2011 #

10 AM

Running 20:17 intensity: (20:02 @1) + (15 @2) 2.25 km (9:01 / km) +216m 6:05 / km
ahr:122 max:153 slept:9.0 shoes: Jalas Black (red) 2

warming down

Orienteering 58:08 intensity: (8:04 @1) + (15:41 @2) + (34:00 @3) + (23 @4) 6.2 km (9:23 / km) +292m 7:35 / km
ahr:154 max:165 slept:9.0 shoes: Jalas Black (red) 2

oocup day 4. felt terrible warming up and was quite dizzy before I started. Lost small bits of time on 1,3,4 and 5 (about 1:15 total?) before finally starting to focus properly. Nailed the next few. Not sure if I took the best route on 15 then lost 1:30 on 16 where I got confused by the hole that didn't go down at the beginning. Lost a minute on 18 (and was also very slow up the hill) and 15s on 21 where I found the boys control first. Some really good bits but annoyed by the stupid errors, especially 18 and the first few where I wasn't flowing. Slept for more than an hour this afternoon so hopefully I will feel more alive running tomorrow....
C • felt terrible, dizzy, slept for an hr... 6

Running 13:08 [1] 1.39 km (9:27 / km) +14m 9:01 / km
ahr:114 max:142 slept:9.0 shoes: Jalas Black (red) 2

warming up

Sunday Jul 24, 2011 #

10 AM

Running 13:15 intensity: (9:48 @1) + (1:17 @2) + (2:10 @3) 1.48 km (8:57 / km) +92m 6:50 / km
ahr:148 max:193 slept:9.0 shoes: Jalas Black (red) 2

some of the warm up in the pissing rain

Orienteering 1:11:01 intensity: (9:24 @1) + (27:14 @2) + (33:24 @3) + (59 @4) 7.23 km (9:49 / km) +468m 7:25 / km
ahr:153 max:166 slept:9.0 shoes: Jalas Black (red) 2

oocup day 3. wow. this was one of the most challenging races I have ever run, both physically and technically. brilliant fun despite the torrential downpour. 5.5km, 440m climb and I didn't make anywhere near 10 min/km but I did make a lot of mistakes...
1 - should maybe have stayed on the path a bit longer but spiked control fine
2 - went too low and had to climb back up (10s)
3 - think my route was ok, could maybe have used even more path near the end
4 - right was faster (15s)
5 - thought a hole was a hill, got very confused, hit the main path (map 90o wrong) and came back in (1 min)
6 - hestitant working out what the contours were doing (10s)
8 - the first mistake was trying to cut the corner between the paths, I should just have gone round.Cut the corner wrongly, got on the wrong path, had my map 90o the wrong way, ran off the map (but not by much) then realised I had my map the wrong way round and went to find the control. hmmm. (1:30)
10 - hadn't read the map very well about 2/3 of the way along the leg and didn't get the fastest route up to the control (15s)
11 - misread the hole and hill again and started going 90o the wrong way (this is the third 90o mistake and I am very annoyed at myself by this point. The large bubble that had appeared in my compass probably wasn't helping but really I just wasn't combining map and compass well enough) 30s
13 - took the path route round. Apparently straight was ok and faster (30s)
14 - think my route was ok
20 - slight banana at the end (5s)
So I've far from mastered this terrain. Today I felt tired and my head was clearly not focussing as well as it could and I couldn't hold discipline. Some really good sections though and think 60 would have been difficult given how tired I was feeling.
This terrain is soo cool :)
Route

Running 5:00 [1] 0.5 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red) 2

short warm down

Saturday Jul 23, 2011 #

9 AM

Running 9:45 intensity: (9:05 @1) + (30 @2) + (10 @3) 0.93 km (10:29 / km) +103m 6:45 / km
ahr:125 max:159 slept:9.0 shoes: Jalas Black (red) 2

warm up

Orienteering 37:07 intensity: (2:50 @1) + (7:26 @2) + (23:51 @3) + (3:00 @4) 3.7 km (10:02 / km) +231m 7:39 / km
ahr:155 max:169 slept:9.0 shoes: Jalas Black (red) 2

OO cup day 2 - middle distance. started well although a bit hesitant on 4 where the contours were obliterated and lost ~15s on 5 standing still working out what was going on. Picked a good route to 10 (over) but then lost a minute right at the end as the hole didn't look right so I thought it must be the bigger one... Lost 10s coming into 11 which was a lot lower than expected. Climbed out of 11 in the wrong direction which threw me for a bit and then made the mistake of going over not round which lost me a minute. Overall I was pleased but threw away too much time near the end. Need to conenctrate the whole way and make sure I do when I start to get tired. great fun :)
Route

Running 10:00 [1] 1.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red) 2

warming down

Friday Jul 22, 2011 #

Event: OO.cup/2011
 
9 AM

Running 15:08 intensity: (14:28 @1) + (40 @2) 1.46 km (10:22 / km) +196m 6:12 / km
ahr:128 max:149 slept:8.5 shoes: Jalas Black (red) 2

to the start

Orienteering 55:50 intensity: (5:25 @1) + (8:41 @2) + (33:27 @3) + (8:17 @4) 6.03 km (9:16 / km) +299m 7:25 / km
ahr:156 max:169 slept:8.5 shoes: Jalas Black (red) 2

oo cup day 1. cruised round the first section (lost about 30s on the route to the second control but exectuted it fine) then lost about 20s on 7 where I couldn't get the rocks to make sense. Lost another 20s on 8 where I climbed a bit high and then 45s on the route to the next control. Lost another 30s on 11 where I just didn't read the map enough and was then clean to the end. A fair few small losses in total but actually most of it went really well and most of the execution was good. Fast running in places but really slow in others. Legs felt absolutely dead on the hills. Really need to get a lot of sleep this week. Looking forward to tomorrow which is apparently a lot more technical :)
Route

Running 10:00 [1] 1.0 km (10:00 / km)
slept:8.5 shoes: Jalas Black (red) 2

warming down

Thursday Jul 21, 2011 #

4 PM

Orienteering 38:38 intensity: (37:32 @1) + (1:06 @2) 3.14 km (12:18 / km) +424m 7:21 / km
ahr:130 max:150 slept:8.5 shoes: Jalas Black (red) 2

oo cup training. big hill at the start but awesome terrain. this is going to be a fun few days :)

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