Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 29 days ending Feb 29, 2008:

activity

time

miles

Running

23:01:38

29.36

47.26

1200

Orienteering

5:44:26

19 /

22c

86%

Strength & Conditioning

4:10:00

Swimming

3:20:00

Circuits

2:40:00

Pilates

35:00

Cycling

30:00

Total

40:01:04

29.36

47.26

1200

19 /

22c

86%

averages - sleep:8.3 rhr:60 weight:58.8kg

2:45

0:00

» now

Friday Feb 29, 2008 #

Orienteering 38:30 [2]
rhr:62 slept:7.5 weight:59.6kg

Easy run from hotel in La Caylar. Crazy area, want to run fast but have to go super slow to stay in control! really fun
RPE: 4

Thursday Feb 28, 2008 #

Running hills (3 min hills) 1:08:00
slept:8.5 weight:58.9kg shoes: New Balance 1060

decided to long hills as the reps on tuesday were shortish. Also it's become tradition to do these on your birthday and this is the closest day that i'll be in england so thought i'd make the most of it :)
15 w/u + 1 medium pace rep (to 255) with 4' down
5 x 3' (4' jog down)
Got to: grg, bush, bush, cas, cas. had 45-50s at bottom so will shorten recovery next time.
the last one was pure hell. legs feeling really tired after track and weights but really happy i completed 5 without dropping back.
11 w/d slowly!
RPE: 9

No second session today as off to get a train...

C • Happy Birthday!!!!!!!!!!!!! 3

Wednesday Feb 27, 2008 #

Strength & Conditioning (heavy weights) 50:00 [3]
rhr:62 slept:8.0 weight:59kg shoes: New Balance 1060

Very disjointed sleep last night after waking up almost having a heart attack thinking our house was falling down. After the initial shock, when the beams had stopped creaking and the bed rocking, and having checked the roof was still intact, we turned on the radio to hear there'd been an earthquake. cool (after the shock receeded. serves us right for building the attic ourselves i guess!). 5.3 on the richter scale apparently.

Anyway, the weights session. I realised part way through the squats that today was supposed to be endurance weights, but seeing as i only did endurance ones last week i stuck with the heavy ones. My back is sore now. Also didn't have the sheet with me as i managed to spill rego all over it last week, but think i got it pretty much right.

3 x {8 x 55kg squat, (45'), planks 60', single leg balance on wobble cushion 60', (45')}
3 x {6 x cleans 30kg for first two sets, 35kg for third set. think i need to get si to look at my technique again, (45'), 6kg DB side bends 60', single leg balance on wobble cushion 60', (45')}
3 x {8 x 38kg dead lift, (45'), back hyperextension x 15, single leg squats on wobble cushion, (45')}
3 x {8 doubles 10kg DB lunges, (45'), 15 x jack-knife, 3.5kg DB single leg balance on wobble cushion, (45')}

Running warm up/down 9:00 [2]

Running 1:10:00 [2]
shoes: New Balance 1060

nice run down rivelin. left at 5:30 and almost made it to the bridge before it got dark. came back up the coppice track and then the streets as couldn't see much! nice view though :)
RPE: 4

Tuesday Feb 26, 2008 #

Swimming 50:00 [2]
rhr:60 slept:7.75

sets of 200m, all crawl. I was in the pool before 7:30 this morning. Don't think that will happen very often...
RPE: 4

Running intervals 58:00
shoes: New Balance 1060

4 laps warm up, 6 x 100m strides, then:
5 x {600 (100jog) 400m (200 jog)}
2.12, 1.24
2.09, 1.24
2.09, 1.26
2.14, 1.26,
2.13, 1.24
4 laps warm down

Monday Feb 25, 2008 #

Running (morning run) 31:30 [3] 5.6 km (5:38 / km) +200m 4:46 / km
rhr:58 slept:9.0 weight:59.1kg shoes: New Balance 1060

morning rivelin run. hungry all the way round!

Circuits 40:00 [3]
shoes: Nike Bowerman

45-15, all with jumping sets at start
RPE: 7

Running warm up/down 5:00 [1]
shoes: Nike Bowerman

Running 37:00 [2]
shoes: Nike Bowerman

post circuits run with zanthe alex and littlebit
RPE: 4

Sunday Feb 24, 2008 #

Running 1:08:00 [2] 11.0 km (6:11 / km)
slept:9.0 shoes: Asics trabuco

nice run with alex in the peaks from wyming brook along the conduit, up to high neb and back past the pole.
Route
RPE: 4

Saturday Feb 23, 2008 #

Running race (National XC) 30:02 [5] 7.0 km (4:17 / km)
rhr:54 slept:8.5 weight:59.3kg shoes: Nike XC

150th. Pleased with my run. lower position than last year but field was much stronger and beat a lot of people that normally beat me. Really good to feel the training (and probably the iron tablets) are paying off :-D
supposed to be 8km, but judging by times and an attempt at measuring on gmaps i think 7 is more accurate.
RPE: 9

C • Nice one... 2

Running warm up/down 45:00 [2]
shoes: Asics 2120

Friday Feb 22, 2008 #

Note
rhr:63 slept:8.0 weight:58.7kg (rest day)

and a lie in due to sleeping badly!

Thursday Feb 21, 2008 #

Cycling 30:00 [2]
rhr:63 slept:8.5 weight:59.1kg

half on the recline one and half on a normal one. A short session as i was feeling tired so had a lie in :)
RPE: 3

Running intervals (Hallamshire) 15:00 [4]
shoes: New Balance 1060

Hardly anyone there tonight which was a real shame just before the nationals. 5 x lap of Napoleons car park. all about 1:16 with roughly the same rest in between
RPE: 7

C • just before the nationals... 1

Running warm up/down 25:00 [2]
shoes: New Balance 1060

from morrisons to club hut to napoleons and back

Wednesday Feb 20, 2008 #

Strength & Conditioning (Endurance weights) 45:00 [3]
rhr:63 slept:7.75 weight:58.6kg shoes: Nike Bowerman

had to do them in a different order today as there was a bloke hogging the bar. split squat jumps (aka dynamic lunges) absolutely wrecked at the end!
2 x {20 x Romanian deadlift 28kg, (45''), back hyperextension 60'', single leg squat on wobble cushion 60'', (45'')}
2 x {9kg DB lunges x 20 doubles, (45''), 15 jack-knifes, single leg balance on w.cushion 60'', (45'')}
2 x {20 x squats 40kg BB, (45''), planks 60'', single leg balance 60'', (45'')}
2 x {3.5kg DB split squat jumps x 15, (45''), 6kg DB side bends 60'', 3.5kg DB single leg balance on w.cushion 60'', (60')}
RPE: 7

Running warm up/down 9:00 [2]
shoes: Nike Bowerman

Running 42:44 [2]
shoes: New Balance 1060

nice run round the streets with grace and craney :)
RPE: 4

Tuesday Feb 19, 2008 #

Swimming 50:00 [2]
rhr:62 slept:9.0 weight:58.7kg

another morning swim set. no coach today but still good. got very annoyed by a super slow breaststroker who refused to move out the fast lane. grrr.
now onto my third breakfast :)

Running intervals (Track) 50:00
shoes: New Balance 1060

8 x 500m with 100m jog whilst waiting for group 2 to do their 500m.
1.42 (1.30)
1.45 (1.30)
1.43 (1.31)
1.45 (1.31)
1.46 (1.33)
1.44 (1.34)
1.43 (1.30)
1.43
pleased today as kept up with the other girls for a change :)
RPE: 8

Monday Feb 18, 2008 #

Note
rhr:60 slept:8.5 weight:59.3kg

recovery week this week so get the morning off :)

Circuits 40:00 [3]
shoes: New Balance 1060

45-15s the usual stuff with new music. felt harder than normal, maybe i'm tired or maybe it was just that i couldn't predict when the tune was going to end...

C • YEY 2

Running warm up/down 5:00 [1]
shoes: New Balance 1060

Running 44:00 [2]
shoes: New Balance 1060

easy post-circuits run with zanthe and little bit
RPE: 3

Sunday Feb 17, 2008 #

Running 1:10:00 [2]
rhr:58 slept:9.5 shoes: Asics trabuco

had meant to do a really long run, but didn't quite happen. I was feeling tired and alex ran out of energy, so we cut back. out along white edge and back along froggatt. a really gorgeous day for it :)
RPE: 4

Saturday Feb 16, 2008 #

Running race (Greno Time trial) 25:07 [5]
rhr:63 slept:8.0

30s faster than my pb from last year so pleased :) course has got marginally slower too as there's a new fallen tree to negotiate. nice day for it though and the tracks were hard so that made it quick. felt good on the way round, lungs better than for a long time. totally dead by the end...
RPE: 9

Running warm up/down 25:00 [2]

Strength & Conditioning (Heavy set) 50:00 [3]

3 x {50kg squat x 8, (30''), planks 60'', single leg balance on wobble cushion 60'', (30'')}
3 x {35kg cleans x 6, (60''), 6kg DB side bends 60'', (60'')}
3 x {38kg romanian dead lift x 8, (30''), back hyperextension 60'', single leg squats on wobble cushion 60'', (30'')}
3 x {12kg DB lunges x 8doubles, (30''), 15 jack-knifes, (60'')}

ran out of time again so shortened some of the rest to make sure i got all of the heavy weights in and done properly.

RPE: 7

Friday Feb 15, 2008 #

Running race 45:00
rhr:63 slept:7.5 weight:58.7kg

Physiological testing
First did some strength tests on a machine that feels like you're being strapped into a flight simulator, then did some jump tests, then chatted with the nutritionist, then did the lactate test and then did the VO2 max test. phew. I am super tired now. No results yet but should have them soon...

Thursday Feb 14, 2008 #

Note
slept:8.5 weight:58kg (rest day)

still not feeling 100%. maybe another afternoon nap will be in order.

Wednesday Feb 13, 2008 #

Note
rhr:55 slept:8.0 weight:57.9kg

been let off the weights session for the morning due to testing on friday so got a bit of a lie in :)

Orienteering 44:00 [2]

hanging controls in loxley with helen. i forgot one of the maps so we did it map memory. harder than you think!
RPE: 3
not feeling all that great today. had an afternoon nap to try ward off getting ill.

Tuesday Feb 12, 2008 #

Swimming 50:00 [2]
rhr:60 slept:8.0

more coaching today and technique is definately getting better! :)
RPE: 4

C • What's RPE? 5

Running warm up/down 25:00 [1]
shoes: New Balance 1060

4 laps warm up, drills and strides, 4 laps warm down

Running intervals 30:00 [5]
shoes: New Balance 1060

been feeling sleepy all afternoon and was feeling quite dizzy before the session even started today, maybe i didn't eat enough this afternoon. Decided to do 5 instead of 6 and try to hold the pace.
5 x 800m off 6 mins. [] are lap times
2.55 [85][90]
2.55 [87][88]
2.55 [86][89]
2.56 [87][89]
2.55 [86][89]
so consistent at least :) and faster than before too which is nice. felt like i could have done another, maybe, but was also knackered so stuck to the plan.
unfortunately my HRM wasn't working properly...
RPE: 9

Monday Feb 11, 2008 #

Running 34:00 [3]
rhr:56 slept:7.75 shoes: New Balance 1060

Morning run with alex down to rivelin and back up through bole hill. Felt a lot better than i thought i might after a hard weekend but quite tired on the big hill! Finally got a really good route which avoids all the smelly cars so think this will become a regular. without the small detour in the middle it will be almost exactly half an hour :) Route
RPE: 6
Strangely my head is still trying to think in swedish today and it is confusing me no end.

Circuits 40:00 [3]
shoes: Nike Bowerman

45-15 with all plyometric for aerobic. good session
RPE: 7

Running warm up/down 5:00 [1]
shoes: Nike Bowerman

Running 40:00 [2]
shoes: Nike Bowerman

post circuits run round the streets with zanthe and littlebit. nice to have an easy run and chat!

Sunday Feb 10, 2008 #

Orienteering long 1:35:00 [2] ****
spiked:2/2c slept:9.0

long session with all the girls. We had 10-12 mins leading each and during that time the others had to follow whether or not the leader went the right way... really good running as a group and we held a really good tempo all the way round. Hardly any mistakes either as we're all so good ;) The coach thought it would take us over 1h45...
RPE: 4

Saturday Feb 9, 2008 #

Orienteering 52:00 [3] ****
spiked:14/16c slept:8.5

Middle distance style course but longer. Generally orienteering well apart from 2 misses.
RPE: 5

Running warm up/down 20:00 [1]

Orienteering race 1:00:56 [4] ****

Relay simulation with butterfly loops from number 1. Erike started at -3, Malin at -1, mass start (me, elisabeth, sofie, annika, alex, karin) at 0 and signe at +2. Elisabeth and i had the same butterfly and I got just ahead after the first loop, then messed up the second loop a bit and lost some time. Wasn't really feeling like a race until i came back through the middle just behind signe and about 30s down on annika. couldn't see them on the next leg but started running a bit harder. Managed to run away from elisabeh and sofie after about 3 controls and then ran the rest on my own. A lot of path running in the middle to get between islands (the path was surprisingly hard to find though). Had to turn my head torch on for the last control but just finished in the light. Erika 1st, annika just behind then signe and malin. I was 5th, finishing about 3 mins behind (same time as erika for the course). Shame i wasn't with them but good practice at chasing and being chased!
Then we had dinner in probably swedens nicest club hut - on an almost island in a lake, with a separate hut with sauna and showers and a real log fire to have dinner in front of. perfect :-)
RPE: 8

Running warm up/down 10:00 [1]

Friday Feb 8, 2008 #

Orienteering 54:00 [2] ****
spiked:3/4c slept:10.0

Night orienteering in a pair with Sofie. Shadowed each other for 2 controls at a time. good to get back into swedish terrain. Quite a bit of path running but lots of terrain in the middle, sometimes it was seriously slippy!
one hesitation but other than that good
RPE: 4

Running warm up/down 15:00 [1]

Thursday Feb 7, 2008 #

Running hills 30:00 [5]
slept:6.5

had to get up at 5:40 this morning to get a train to the airport. got out of bed so fast that i forgot to take my pulse, doh. Boarded the plane on time but then sat on it at the gate for one and a half hours whilst they changed our flight route and shut runways. grrrrr
Anyway, the hills:
10 x {10'' hard up, 10'' jog down}
3 mins jog
10 x {30'' hard up, 30'' jog down} with an extra minute down after 5th to get back to the bottom of the hill
3 mins jog
5 x {1' hard up, 1'20'' jog back down to the bottom}
did them all in Lill-Jansskogen on the eljus spår. hard on my own but good set. legs heavy after yesterday
RPE: 8

Running warm up/down 30:00 [2]

Wednesday Feb 6, 2008 #

Strength & Conditioning (Endurance weights) 55:00 [4]
rhr:57 slept:8.0 shoes: New Balance 1060

3 x {15 x (30kg set 1, 40kg sets 2 &3) squats, (60''), planks 60'', single leg balance on wobble cushion 60'', (60'')}
3 x {15 doubles x dynamic lunges with 2.5 kg DB, (60''), 6kg DB sidebends 60'', single leg balance on wobble cushion 60'', (60'')}
3 x {15 x romanian deadlift 28kg, (60''), back hyperextension 60'', single leg squat on wobble cushion 60'', (60'')}
3 x {15 doubles x 8kg DB lunges, (60''), 15 x jack-knife, 3.5kg DB single leg balance on wobble cushion 60'', (60'')}

Starting to get the hang of the wobble cushion now and weights good too. Haven't found a good way of doing step down so subbed it with balance.
RPE: 7

Running warm up/down 10:00 [1]
shoes: New Balance 1060

RPE: 2

Pilates 35:00 [2]

RPE: 2
not such a good session today - more back stuff and less core than normal.

Running (L1) 1:05:30 [2] 7.5 mi (8:44 / mi) +1000m 6:11 / mi
ahr:133 max:152 shoes: Asics trabuco

After coffee with helen felt inspired and decided to try running somewhere new so went down loxley valley. Rivelin is definately nicer!! Took a bit longer than i anticipated mainly due to me having no idea where i was going... Route
Little matlock wood was seriously muddy... next time i will cut up over stannington earlier to avoid it :) good fun though and got back just before it got dark. time to pack now...
RPE: 4

Tuesday Feb 5, 2008 #

Swimming 50:00 [2]
rhr:56 slept:8.5

had some good coaching this morning so am actually learning proper technique :-) about 2k again
RPE: 3

Running intervals 30:00 [5]
shoes: New Balance 1060

5 x 800m off 5:45 with a lap jog inbetween each rep
2.59 (87, 92), 2.58 (88, 90) , 3.00 (89, 91), 2.57 (86, 91), 2.57 (86, 91)
times in brackets lap times (approx as called out by rebeccas dad..) really variable wind which didn't help with getting consistent times but i obviously go off hard and then settle into the pace.
felt really good today and kept with jenny and liz on no 4 (their last one as they did 1ks)
RPE:9

Running warm up/down 25:00 [2]
shoes: New Balance 1060

4 laps warm up, drills and 4 laps warm down
RPE:2

Monday Feb 4, 2008 #

Running 29:15 [3]
rhr:56 slept:8.0 shoes: Nike Bowerman

morning L2 run round the streets and a bit of rivelin with alex
RPE: 6

Circuits 40:00 [3]
shoes: Nike Bowerman

45-15s the hard version. and it felt very hard today!
RPE: 6

Running warm up/down 5:00 [1]
shoes: Nike Bowerman

Running 38:30 [2]
shoes: Nike Bowerman

L1 run after circuits with alex and tim tett
RPE: 4

Sunday Feb 3, 2008 #

Running 1:15:00 [2]
rhr:59 slept:8.0

Pennine Bridleway relay leg 3 with Jane Searle. Got to run at a nice speed on the ups but jane is a downhill demon, so had to work on the downs! managed to overtake calder valley and came back as lead ladies team :-D fun day out :)
RPE: 5

C • climbing wed 3

Running warm up/down 15:00 [1]

Saturday Feb 2, 2008 #

Running 1:07:00 [3] 7.2 mi (9:18 / mi)
rhr:58 slept:9.0 shoes: Asics trabuco

wooo snow! rivelin was beautiful this morning and snow on all the branches. about an inch of real crispy, snowball snow. 34 mins to the bridge. then the sun came out and it was even better. its days like this i realise why i love running :)
lots of people sledging and snowman making in bole hill. route here
RPE: 6

Strength & Conditioning (Heavy) 50:00 [3]
shoes: Nike Bowerman

2nd go of the new heavy programme. upped it to 3 sets :) took my wobble cushion with me so did all the blancing stuff too.

3 x {47.5kg squat x 8 (50kg on third set), (30''), 60'' planks, 60'' one leg balance on wobble cushion, (60'')}
3 x {30kg clean x 8 (getting the hang of these now, will up the weight next time), (60''), 60'' DB side bend 6kg, 60'' step down onto cushion, (60'')}
3 x {38kg romanian deadlift x 8, (40''), 50'' back hyperextension, 60'' one leg squats on cushion (found these hard!) (60'')}
3 x {12kg DB lunges x 8 doubles, (30''), 15 x jack-knife, 60'' one leg balance with 3kg DBs on cushion, (60'')}

really good session and good having the wobble cushion exercises, improved dramatically at balancing just in one session! some of the rests not 60'' as didn't have as much time as i'd planned.
RPE: 6

Running warm up/down 5:00 [2]
shoes: Nike Bowerman

Friday Feb 1, 2008 #

Note
rhr:61 slept:7.75 (rest day)

think my body will appreciate having a rest day today. aching from weights still but in a good way!

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