Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Running23 20:52:27 131.95(9:29) 212.36(5:54) 2865
  Strength & Conditioning5 4:31:57 0.01 0.01
  Circuits3 1:52:47 0.63 1.01
  Orienteering2 1:41:38 10.89(9:20) 17.52(5:48) 224
  Cycling4 20:00 0.01 0.01
  Pilates1 10:00
  Total23 29:28:49 143.48 230.91 3089
averages - sleep:16.4 weight:58.6kg

«»
2:18
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Nov 30, 2009 #

Note
(sick)

Sunday Nov 29, 2009 #

Note
(sick)

boo hiss yellow gunk.
nice weekend though
C • Get well soon! 2

Saturday Nov 28, 2009 #

Note
(sick)

Friday Nov 27, 2009 #

Note
(sick)

Thursday Nov 26, 2009 #

Note
slept:9.75 (sick)

oh dear body seems to have caved in after all the things i've made it do recently and coughing up blobs so no testing for me today :( my own fault but still very frustrating and i even had almost 10 hours sleep last night...
C • Get well soon 1

Wednesday Nov 25, 2009 #

Note
(rest day)

pretesting rest day
a little concerned that as the day's gone on i seem to have developed a cough. hoepfully it will go away over night...

Tuesday Nov 24, 2009 #

Running 44:33 intensity: (2:05 @1) + (32:44 @2) + (9:44 @3) 7.88 km (5:39 / km) +92m 5:21 / km
ahr:132 max:149 shoes: NB750

morning run taking in the sights, Eiffel tower, arc de triomphe etc.

Monday Nov 23, 2009 #

Running warm up/down 16:06 intensity: (2:01 @1) + (12:23 @2) + (1:42 @3) 2.59 km (6:13 / km) +40m 5:46 / km
ahr:130 max:141 shoes: NB 1062

to hallam

Strength & Conditioning 1:11:57 [1] 0.01 km (119:55:00 / km)
ahr:92 max:120 shoes: NB 1062

warm up of crawls, drills, single leg squat, box jumps, hops and dot jumps. i was much better at dot jumping this week :)
squats 2 x 8 x 20kg bar warm up then 3 x 8 x (30, 30, 35)
half squats 4x5 i think (terrible memory) x 50, 60, 70, 70kg
calf raises 3 x 10 x 12.5kg
3 x {12 x 10kg DB lunges + upper body circuit 10 x 28.5 assisted chins, 10 x 33 assisted dips, 10 x 10kg DB BOR, 10 x press up}
realised later on that i didn't do any deadlifts this session... next time :)

Cycling 5:00 [1] 0.01 km (8:20:00 / km)

warm down

Sunday Nov 22, 2009 #

Orienteering race 22:08 intensity: (2:42 @2) + (11:24 @3) + (8:02 @4) 3.43 km (6:27 / km) +105m 5:36 / km
ahr:151 max:167 shoes: Jalas Jukola

SPOOK relays first loop round encliffe park/bingham. legs really aching after yesterday and hard work up the hills but a good run :)

Orienteering race 25:10 intensity: (16 @1) + (1:54 @2) + (18:15 @3) + (4:45 @4) 4.23 km (5:57 / km) +50m 5:37 / km
ahr:148 max:161 shoes: NB840 trail

middle loop up round the edge campus. this is such a cool area for orienteering and every time i go there i get caught out by some of the route choices.

Orienteering race 12:41 intensity: (1:22 @1) + (4:54 @2) + (4:30 @3) + (1:55 @4) 1.39 km (9:07 / km) +30m 8:15 / km
ahr:138 max:161 shoes: Jalas Jukola

last loop - microsprint. really cool. orienteered really well bar two controls where i got confused - not good enough contact which wasn't helped by controls being on the floor after boys had gone round!

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase
 

Running warm up/down 8:59 intensity: (15 @1) + (1:14 @2) + (7:20 @3) + (10 @4) 1.71 km (5:15 / km) +29m 4:50 / km
ahr:144 max:157 shoes: NB750

warm up with alex

Orienteering race 20:18 intensity: (13 @1) + (37 @2) + (1:56 @3) + (17:32 @4) 3.99 km (5:05 / km) +19m 4:58 / km
ahr:161 max:170 shoes: NB750

city chase prologue. really fun and hard to work out which way the course went for the first part. shame about the missing control which through me off track for a bit. one route choice error on the second last due to not reading the descriptions properly, doh.

Running warm up/down 3:21 intensity: (39 @1) + (2:42 @2) 0.56 km (5:59 / km)
ahr:123 max:132 shoes: NB750

warm down with alex

Running warm up/down 3:41 intensity: (38 @1) + (2:34 @2) + (29 @3) 0.49 km (7:31 / km) +20m 6:15 / km
ahr:129 max:145 shoes: NB750

warm up with laura

Orienteering race 21:21 intensity: (16 @1) + (9 @2) + (9 @3) + (11:00 @4) + (9:47 @5) 4.48 km (4:46 / km) +20m 4:40 / km
ahr:168 max:176 shoes: NB750

city chase final. really good fun with some tricky decisions. started 11s behind grace but just managed to get ahead on a couple of routes. only one route error and got a new t-shirt and hat :)

Running warm up/down 10:18 intensity: (4:25 @1) + (3:40 @2) + (2:13 @3) 1.18 km (8:44 / km) +11m 8:21 / km
ahr:127 max:147 shoes: NB750

warm down with laura looking at the underground bits

Friday Nov 20, 2009 #

Note
(rest day)

happy rest day and another toe injection. Last one and i didn't even go dizzy this time :)

Thursday Nov 19, 2009 #

Running 29:43 intensity: (42 @1) + (13:03 @2) + (15:41 @3) + (17 @4) 5.17 km (5:45 / km) +77m 5:21 / km
ahr:140 max:159 shoes: NB 1062

early morning down to rivelin and back through hillsborough

Running (Sub-threshold) 1:03:29 intensity: (22 @1) + (8:46 @2) + (40:28 @3) + (13:53 @4) 12.67 km (5:01 / km) +76m 4:52 / km
ahr:149 max:158 shoes: NB750

toe really hurting this evening :(
down to the club house then out to outibridge and back. forgot to split my watch when i started so guessed distance and finished where i started.

Wednesday Nov 18, 2009 #

Strength & Conditioning 1:20:00 [3]
shoes: NB750

warm up of:
drills
single leg squats
box jumps
crawls
hops
dot jumps - i was rubbish at these to start with but got better...

then:
2 x 8 warm up squats with just bar (20kg)
3 x 8 x 30 kg squats with lots of technique tips. getting better :)
3 x 8 x 40kg SLDL
3 x 12 x 7.5kg DB walking lunges
3 x 10 x upper body circuit: chins (33kg assisted on first 2, 26kg on 3rd), dips (33kg assisted), BOR (10kg DB) and pressups

Running 18:24 intensity: (18 @1) + (5:46 @2) + (12:20 @3) 3.06 km (6:01 / km) +55m 5:31 / km
ahr:143 max:155 shoes: NB750

early morning down to hallam

Running 40:34 intensity: (1:32 @1) + (24:28 @2) + (14:34 @3) 7.41 km (5:28 / km) +73m 5:13 / km
ahr:137 max:150 shoes: NB 1062

down to hillsborough and back along penistone rd with some loops at the end. toe hurting and legs a bit tired from this morning. getting bored of dark nights already!

Tuesday Nov 17, 2009 #

Running 43:13 intensity: (32 @1) + (5:05 @2) + (12:30 @3) + (16:14 @4) + (8:52 @5) 8.33 km (5:11 / km) +2m 5:11 / km
ahr:158 max:211 shoes: NB750

not a good day today, insides playing up all afternoon but just about survived trak session although only did 4 x 1200m instead of 5. Off about 6 mins. 4:51, 4:58, 5:01, 5:04

Monday Nov 16, 2009 #

Running 14:50 intensity: (50 @1) + (9:54 @2) + (4:06 @3) 2.41 km (6:09 / km) +51m 5:34 / km
ahr:134 max:147 shoes: NB 1062

morning run. feeling rubbish and very tired so cut it short.

Running warm up/down 4:59 intensity: (33 @1) + (4:26 @2) 0.2 km (24:55 / km)
ahr:128 max:137 shoes: NB750

Circuits 36:47 intensity: (35:49 @1) + (58 @2) 0.01 km (61:18:20 / km)
ahr:99 max:124

circuits 45-15s

Running 30:43 intensity: (1:44 @1) + (21:14 @2) + (7:45 @3) 4.86 km (6:19 / km) +30m 6:08 / km
ahr:135 max:152 shoes: NB750

post circuits run with zanthe, laura and lucy including 10 x 10s reps

Sunday Nov 15, 2009 #

Running 1:33:28 intensity: (2:39 @1) + (37:18 @2) + (44:58 @3) + (8:33 @4) 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 intensity: (40 @1) + (4:20 @2) + (30:26 @3) + (4:42 @4) 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 intensity: (41 @1) + (3:16 @2) + (6:24 @3) 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 intensity: (1:36 @1) + (8:37 @2) + (31:54 @3) + (22:15 @4) 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 intensity: (1:50 @1) + (17:45 @2) + (43:36 @3) + (6:23 @4) 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 intensity: (36 @1) + (5:00 @2) + (11:15 @3) 2.76 km (6:06 / km) +46m 5:38 / km
ahr:141 max:152 shoes: NB750

down to hallam

Running 47:52 intensity: (1:54 @1) + (19:12 @2) + (21:17 @3) + (5:29 @4) 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 intensity: (26 @1) + (8:11 @2) + (18:24 @3) + (2:09 @4) 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.

Sunday Nov 8, 2009 #

Running 1:00:20 intensity: (34 @1) + (19:32 @2) + (18:49 @3) + (21:25 @4) 10.55 km (5:43 / km) +198m 5:14 / km
ahr:148 max:168 shoes: NB840 trail

run with P, Jenn and Clare from Redmires, down into rivelin, round the back of the resevoirs and up to the pole then back. So, so, wet it was incredible but fun anyway :) me and P did 3 reps, the first from the bottom of rivelin up the track to the carpark and back to meet Jen and Clare (~7 mins), the second round the back of the resevoirs (7:40) and the third up to the pole, a bit past it and a bit back (8 mins). P totally enhilated me on the last one, my legs were sooo tired! Sad to lose my new training partner :( but hope you guys have fun on the otherside of the world!
C • Wet?! 4

Pilates 10:00 [1]

Saturday Nov 7, 2009 #

Running 1:30:23 intensity: (11:12 @1) + (44:01 @2) + (31:15 @3) + (3:55 @4) 12.52 km (7:13 / km) +472m 6:04 / km
ahr:136 max:158 shoes: NB840 trail

Run from Edale with Grace and Piret. Up Grindslow knoll, round to the box on Swine's back, down jacob's ladder and back over the knoll. really nice run although i managed to get three times muddier than the other two!

Friday Nov 6, 2009 #

Running (sub-threshold) 1:01:32 intensity: (3:02 @1) + (10:01 @2) + (46:37 @3) + (1:52 @4) 11.79 km (5:13 / km) +56m 5:06 / km
ahr:142 max:157 slept:7.5 weight:58.7kg shoes: NB750

Tired by the time i got home from work but all my lectures are now finished :) battle to get out the door but enjoyed it once i did.
Warm up down to Europcar then 20 mins at marathon pace out towards meadowhell (4km). took 19:43 to get back then warm down back up the hill.
It's not a particularly inspiring place to run but it is at least well lit and pretty flat so i suspect i will run there a lot this winter!

Thursday Nov 5, 2009 #

Note

Toe hurting this afternoon so will move my evening run to tomorrow. probably just the bruising from the injection. flexible rest days are good :)

Running 30:32 intensity: (2:35 @1) + (15:01 @2) + (12:56 @3) 5.51 km (5:32 / km) +49m 5:18 / km
ahr:136 max:151 weight:58.2kg shoes: NB750

morning run to test out the toe. not feeling too bad :)

Wednesday Nov 4, 2009 #

Note

Just had ostinil injection in big toe. painful!
Not allowed to run on it this evening so couldn't do most of the SYO club night, just a few of the core exercises

Strength & Conditioning 30:00 [3]
shoes: NB 1062

first weights session of the year. i will probably ache tomorrow.
warm up squats with 20kg bar then 3 x 6 x 40kg
lunge 3 x 10 with 20kg bar
single arm row 3 x 8 x 8kg
SLDL 3 x 6 x 28kg
really need to get my weights programme sorted out...

Cycling warm up/down 5:00 [2]
shoes: NB 1062

warm down

Running 50:32 intensity: (35 @1) + (11:50 @2) + (31:49 @3) + (6:18 @4) 8.68 km (5:49 / km) +216m 5:11 / km
ahr:144 max:158 shoes: NB 1062

to the gym with a big bag then on a loop with laura before weights

Tuesday Nov 3, 2009 #

Running intervals 54:00 intensity: (3:59 @1) + (14:30 @2) + (14:40 @3) + (18:54 @4) + (1:57 @5) 9.79 km (5:31 / km) +0m 5:31 / km
ahr:147 max:171 slept:7.75 weight:58.7kg shoes: NB 1062

Short warm up due to rubbish traffic getting there then drills and strides.
Decided it was best to join in with the session rather than trying to do my own thing.
10 x 2 mins on 1 min jog. Got about 520m on each rep
long warm down after.
really cold tonight but good to be back on the track :)

Running 29:20 intensity: (2:01 @1) + (8:22 @2) + (18:57 @3) 5.2 km (5:38 / km) +75m 5:16 / km
ahr:139 max:154 slept:7.75 weight:58.7kg shoes: NB 1062

Down to rivelin and back through hillsborough with alex running on ahead. Nice to have him back running again :)

Monday Nov 2, 2009 #

Running 39:50 intensity: (12:45 @2) + (27:05 @3) 4.83 km (8:15 / km) +44m 7:53 / km
ahr:128 max:153 slept:11.0 shoes: NB750

Time includes warm up and down at circuits and run out along fulwood road with 10 x 10s hill sprints (distance just run and sprints). Did first one up tapton park road but decided it wasn't very good and did the rest up lawson road. feeling surprisingly bouncy!

Circuits 36:00 [3]
slept:11.0 shoes: NB750

45-15s

Running 46:08 intensity: (28 @1) + (12:26 @2) + (30:43 @3) + (2:31 @4) 7.74 km (5:58 / km) +153m 5:25 / km
ahr:143 max:157 slept:11.0 shoes: NB 1062

before breakfast run down rivelin and back from the ford. feeling pretty good after 11 hours sleep!

Sunday Nov 1, 2009 #

Running 30:11 intensity: (3:47 @1) + (15:02 @2) + (11:22 @3) 4.95 km (6:06 / km) +83m 5:38 / km
ahr:133 max:149 shoes: NB840 trail

round the golf course backwards with alex before breakfast. So windy/rainy that there weren't actually any golfers out so we could have gone anywhere.

« Earlier | Later »