Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Jun 30, 2010:

activity

time

miles

Running

16:50:30

88.76

142.84

2291

Orienteering

8:35:47

40.86

(12:37)

65.75

(7:51)

1495

25 /

30c

83%

Strength & Conditioning

2:32:19

X Training

40:00

Swimming

30:00

Pilates

20:00

Aquajogging

10:00

Total

29:38:36

129.61

208.59

3786

25 /

30c

83%

averages - sleep:17.5 weight:58kg

1:56

0:00

» now

Wednesday Jun 30, 2010 #

7 AM

Running 16:05 [1] 2.5 km (6:26 / km) +41m 5:57 / km
ahr:130 max:143 slept:7.0 weight:57.5kg shoes: New Balance 1060

to hallam.
feeling weary this morning

Strength & Conditioning 1:01:35 [1]
ahr:103 max:139 slept:7.0 weight:57.5kg shoes: New Balance 1060

SS1

Running 30:00
slept:7.0 weight:57.5kg

jump tests, sprint tests, illinois test, endurance test
very ready for breakfast by the end!

10 AM

Running 5:19 [1] 0.8 km (6:39 / km) +14m 6:08 / km
slept:7.0 weight:57.5kg shoes: New Balance 1060

very slowly round the block

11 PM

Note
(sick)

starting feeling rough this afternoon and by the time i'd walked home felt terrible. went to sleep for an hour and a half, woke up and ate dinner then went back to sleep. think i have picked up a tummy bug including headache, fever, muscle aches & shivers. not good

Tuesday Jun 29, 2010 #

Note

ouch i ache this morning! race, long run and drills testing my body i think. 3 more hard days left...

7 AM

Running 29:50 [1] 5.32 km (5:36 / km) +77m 5:14 / km
slept:7.0 weight:58.5kg shoes: New Balance 758

morning run partially with alex
slept really badly due to high winds and rain :(

6 PM

Running 7:09 [1] 1.34 km (5:20 / km)
ahr:131 max:140 slept:7.0 weight:58.5kg shoes: inov-8 RoadX 238

late there due to busy day plus shopping for dress for brothers wedding so warm up on my own and no drills tonight

C • Is Alan getting married?! 3

Running 31:30 5.84 km (5:24 / km) +2m 5:23 / km
ahr:159 max:172 slept:7.0 weight:58.5kg shoes: inov-8 RoadX 238

I asked keith for a VO2 max session and i certainly got one, this was a real lung burner!
8 x 600m with 1 min jog 100m recovery.
Started off a bit enthusiastic and by the end was wrecked, I tried as hard as I could on the last one and it was still 4 s slower than the previous (and 12s slower than the first!). definitely ran at my limits but need to aim for a bit more consistency next time...
2.12, 2.12, 2.17, 2.15, 2.19, 2.19, 2.20, 2.24

Running 8:49 1.59 km (5:33 / km)
ahr:143 max:150 slept:7.0 weight:58.5kg shoes: inov-8 RoadX 238

Monday Jun 28, 2010 #

9 AM

Running 29:33 [1] 5.2 km (5:41 / km) +79m 5:17 / km
slept:9.5 weight:58.5kg shoes: inov-8 RoadX 238

shortened morning run due to alex failing to set the alarm!

6 PM

Running 1:11:47 [1] 7.53 km (9:32 / km) +134m 8:45 / km
slept:9.5 weight:58.5kg shoes: inov-8 RoadX 238

drills at malin bridge

Sunday Jun 27, 2010 #

10 AM

Running 1:38:04 [1] 17.22 km (5:42 / km) +230m 5:20 / km
slept:9.5 weight:58.4kg shoes: New Balance 1060

white edge, monument, frogatt edge. lovely day and great views but very very hot! got sunburnt shoulders...

then home for very nice bbq and very bad football.

Saturday Jun 26, 2010 #

12 PM

Running 16:49 1.88 km (8:57 / km) +156m 6:20 / km
ahr:135 max:152 slept:9.0 weight:58.4kg shoes: Jalas Jukola 2

up to the assembly area and on up to the start including drills.

Orienteering 41:16 5.55 km (7:26 / km) +204m 6:17 / km
ahr:162 max:173 spiked:25/30c slept:9.0 weight:58.4kg shoes: Jalas Jukola 2

Macclesfield forest middle distance race (black course).
took this as a proper race and really enjoyed it :) 30 controls in 5.3 km made it a real control pick and total concentration was needed to not lose seconds.
No 3 - 10s due to being uncertain of clearings near control
No 9 - 15s, got stuck in the fallen trees (should have gone lower to avoid them) and got whacked by a branch on my lip that sprang back at me. now look like i have been sucking blueberries and forgotten to wash my face, nice.
No 13 - 30s, found the tape tag for the control on the ground, but no control there. instead of keeping going i went to check the one on the pond just before to make sure it hadn't been moved. Then ran back past the tag and found the control on the other side of the fallen trees. grrr.
No 20 - 8s, climbed too high going up the spur and ended up slightly off line too high.
No 28. - 4 s slightly too high
No 29 - 15s chose a bad route, should have taken the big gap through the trees
total mistakes 52s (+30s of tag)
pleased with the race and most importantly beat alex!

Running 6:48 1.09 km (6:14 / km) +4m 6:08 / km
ahr:132 max:147 slept:9.0 weight:58.4kg shoes: Jalas Jukola 2

back down to the car park

Friday Jun 25, 2010 #

8 AM

Running 29:55 5.21 km (5:45 / km) +73m 5:22 / km
ahr:141 max:161 slept:9.0 shoes: inov-8 RoadX 238

testing out the new shoes. feel pretty good so far although maybe a bit curvy for my feet... nice and light though :)

Thursday Jun 24, 2010 #

8 AM

Running 32:50 5.08 km (6:28 / km) +146m 5:39 / km
slept:8.5 weight:57.5kg shoes: New Balance 758

morning run down rivelin. decided to take a different route for a change which was fun but the big hill is hard work before breakfast!

6 PM

Running 18:00 [1] 2.5 km (7:12 / km)
slept:8.5 weight:57.5kg shoes: Jalas Jukola 2

warm up and warm down to jazz music. lovely :)

Orienteering 51:16 5.72 km (8:58 / km) +131m 8:03 / km
ahr:151 max:174 slept:8.5 weight:57.5kg shoes: Jalas Jukola 2

trains with jen, clare, kim, andy, martin, marcus and Colin onLimb valley. awesome training! really enjoyed this session, seriously hard work and climbs tough on the quads (feeling the weights i think). good compass practice and getting it right when under pressure. Definitely in oxygen debt for a lot of the time. Made one mistake on the first train and one bad line on the second but other than that really good. can't believe i've never been here before!

Wednesday Jun 23, 2010 #

7 AM

Running 14:50 [1] 2.48 km (5:59 / km) +39m 5:33 / km
slept:8.0 weight:57.9kg shoes: New Balance 1060

Strength & Conditioning 50:44 [1]
slept:8.0 weight:57.9kg shoes: New Balance 1060

Lower body part of SS1

Running 4:40
slept:8.0 weight:57.9kg shoes: New Balance 1060

around the block including a few hill sprints. didn't have time for more as off to the nurse for blood test.

12 PM

Running 46:05 9.07 km (5:05 / km) +129m 4:45 / km
slept:8.0 weight:57.9kg shoes: New Balance 1060

realised this morning that with football and theatre i wasn't going to get to run unless i went out at lunchtime, so it did. up to S10 to drop off my bag then out along fulwood road and back to the gym. hot.
theatre was brilliant, very entertaining!

Tuesday Jun 22, 2010 #

Note
slept:8.5 weight:57.4kg (rest day)

had planned to go to the track but was soooo tired that i went to sleep for 90 mins instead. this was my last easy day before a hard block so probably a good choice.

Monday Jun 21, 2010 #

6 PM

Running 1:18:08 7.91 km (9:53 / km) +134m 9:06 / km
ahr:130 max:163 slept:8.0 weight:57.8kg shoes: New Balance 758

down to malin bridge, drills and hills then home

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

7 AM

Orienteering 12:25 [1] 2.05 km (6:03 / km) +3m 6:01 / km
slept:9.0 shoes: inov-8 roclite 312 GTX

morning jog from the Lidingö camp

1 PM

Running 30:00 [1] 3.0 km (10:00 / km)
slept:9.0 shoes: Jalas Jukola 2

Orienteering 55:14 [1] 7.11 km (7:46 / km) +82m 7:21 / km
slept:9.0 shoes: Jalas Jukola 2

Venla! Loved this race and ran pretty well. Missed about 45s on 7 and not sure about my route choice to 1 but other than that really good. 9th best 3rd leg time :)

Friday Jun 18, 2010 #

9 AM

Orienteering 41:34 [1] 4.3 km (9:40 / km) +99m 8:40 / km
slept:9.0 shoes: Jalas Jukola 2

Training on paarijoki. very tough area! low vis due to greenery and lots of branches on the floor. still fun though, love this type of tough terrain :)

Thursday Jun 17, 2010 #

10 AM

Running 8:57 [1] 1.59 km (5:38 / km)
slept:8.0 shoes: Jalas Jukola 2

warm up with alex and rich

Orienteering 47:42 [1] 4.49 km (10:37 / km) +119m 9:23 / km
slept:8.0 shoes: Jalas Jukola 2

training session on Usmi. A mixture of really really good orienteering and really really bad orienteering! learnt a lot... tough terrain but really fun :)

3 PM

Orienteering 38:09 [1] 3.76 km (10:09 / km) +55m 9:27 / km
slept:8.0 shoes: Jalas Jukola 2

afternoon training on another bit of Usmi. Much better!

Tuesday Jun 15, 2010 #

5 PM

Running 7:06 [1] 1.11 km (6:24 / km) +3m 6:19 / km
ahr:114 max:139 slept:8.5 weight:58.1kg shoes: New Balance 758

jog warm up

Running 20:16 3.42 km (5:56 / km) +41m 5:36 / km
ahr:142 max:171 slept:8.5 weight:58.1kg shoes: New Balance 758

5 x reps (2.07, 2.05, 2.02, 2.02, 2.02) off 4 mins. Rep included a flat section, a sharp hill and a flat/slightly down. got the lungs working well!

Running 30:00 [1] 2.0 km (15:00 / km)
slept:8.5 weight:58.1kg shoes: New Balance 758

hanging controls, collecting controls and searching for controls that the chavs knicked. In the end we only lost 2 which is pretty good given that at least 8 were moved/stolen at some point (some of them more than once!)

Monday Jun 14, 2010 #

9 AM

Running 15:20 [1] 2.51 km (6:07 / km) +43m 5:38 / km
slept:9.0 weight:58.5kg shoes: New Balance 1060

down to hallam only to find that there's a new timetable and the gym was shut.

Strength & Conditioning 40:00 [1]
slept:9.0 weight:58.5kg shoes: New Balance 1060

a small session in the rubbish upstairs gym.
olympic bar warm up
squats 4 x 8 (20,20,30,30)
dead lifts 3 x 6 x 30kg
upper body circuit, core work and exercises.

6 PM

Running 1:01:20 [1] 6.3 km (9:44 / km) +113m 8:56 / km
slept:9.0 weight:58.5kg shoes: New Balance 758

down to malin bridge, drills with the boys, then home again. Fun to be back at drills and knee coped really well, only a bit sore towards the end when walking back down the hills.

Sunday Jun 13, 2010 #

11 AM

Running 1:54:44 17.6 km (6:31 / km) +533m 5:40 / km
slept:10.0 weight:58.3kg shoes: New Balance 1060

lovely long run with alex from cutthroat bridge. Had to change our route slightly due to closed access land but managed quite a bit of terrain + 3 big hills. stopped to stretch a couple of times but the knee survived the whole run :)

3 PM

Note

then an hour of checking out and remapping high hazels. quite a small area but should be a decent park race :)

Saturday Jun 12, 2010 #

11 AM

Running 2:00 0.81 km (2:28 / km)
ahr:146 max:158 slept:10.0 weight:57.5kg shoes: Jalas Jukola 2

Orienteering 1:08:51 11.02 km (6:15 / km) +227m 5:40 / km
ahr:158 max:169 slept:10.0 weight:57.5kg shoes: Jalas Jukola 2

brown course on bradgate park. nice heathland area and most of the bracken was still low. feeling really tired today but concentrated on my orienteering style and tried out my new moscow thumb compass. lost time on 2 getting stuck in head high bracken and 5 s on 20 but otherwise really good. most importantlt my knee didn't hurt at all :D

C • yay. awesome that ur knee i... 2

Friday Jun 11, 2010 #

6 PM

Running 32:53 4.97 km (6:37 / km) +151m 5:45 / km
ahr:131 max:149 slept:6.5 weight:57.3kg shoes: New Balance 1060

not a good day today.
didn't get to bed until 1 as helping alex with his homework then had to get up for meetings at work and to do my own homework and marking. eventually got home at 6:30, managed to fall down the stairs taking a big chunk out my finger and went for a run which I had to abandon part way through as insides were rebelling.
the day's only saving grace is that my knee didn't hurt.

C • oh dear! 1

Thursday Jun 10, 2010 #

4 PM

Running 29:27 5.22 km (5:39 / km) +75m 5:16 / km
ahr:146 max:176 slept:8.5 shoes: New Balance 1060

planned to do 45 mins but knee was a bit sore so reluctantly cut it short. only mild pain that came and went. being injured is so frustrating :(
followed by 30 mins of stretching/exercises/rollering and massage i.e. pain.

Pilates 10:00 [1]
slept:8.5

Wednesday Jun 9, 2010 #

Note
slept:9.0 weight:57.3kg (injured) (rest day)

Knee was quite sore yesterday and really want it to get better so decided on a rest day. also still feeling super tired (slept 2 hours yesterday afternoon and 2 hours this afternoon!)
training will resume tomorrow...

Tuesday Jun 8, 2010 #

9 AM

Swimming 30:00 [1]
slept:8.0 (injured)

400m warm up then 5 x 100m then 100m warm down. not too long as wanted to see how the knee reacted. it was fine whilst swimming but need to be careful puching off and turning.

Aquajogging 10:00 [1]
slept:8.0

another tester. not quite so good - knee painful - so won't do any more aquajogging for a few days.

Monday Jun 7, 2010 #

5 PM

X Training 40:00 [1]
slept:6.0 (injured) shoes: New Balance 1060

in the gym. knee been hurting quite a lot today but i don't think the 4 flights of stairs up/down from my officec have helped. must remember to take the lift tomorrow.

6 PM

Pilates 10:00 [1]
slept:6.0

exercises after the x trainer

Sunday Jun 6, 2010 #

9 AM

Running 20:00 [1] 3.0 km (6:40 / km)
slept:5.5 (injured)

morning jog along the beach with helen. nice way to wake up and ensure no hangover :)

Saturday Jun 5, 2010 #

Note
(injured) (rest day)

watching the long final

Friday Jun 4, 2010 #

6 AM

Running 12:13 [1] 2.12 km (5:46 / km) +39m 5:17 / km
ahr:125 max:142 slept:9.0

morning jog down to the beach

11 AM

Orienteering 41:00 [4] 6.0 km (6:50 / km)
slept:9.0 shoes: Jalas Jukola 2

middle final. a technically good race although lost 40s in the last loop (30s poor route choice, 10s on a home made pit). pleased to have a controlled race and fight the whole way but a bit disappointed with the position and time down. lots of work to do in the next 9 weeks.

Thursday Jun 3, 2010 #

10 AM

Orienteering 45:00 4.25 km (10:35 / km) +196m 8:36 / km
ahr:129 max:152 slept:8.5 shoes: Jalas Jukola 2

on the middle final model map. more green and some fun rock formations. knee only sore towards the end. i don't think it likes downhill. looking forward to tomorrow :)

Wednesday Jun 2, 2010 #

9 AM

Running 15:00 [1] 2.0 km (7:30 / km)
slept:7.0 shoes: Jalas Jukola 2

warm up with drills and strides.
hardly any warm down as my knee was really sore.

Orienteering 43:00 [4] 7.0 km (6:09 / km) +230m 5:17 / km
slept:7.0 shoes: Jalas Jukola 2

EOC relay. Not the race I wanted.
Started off ok and spiked 1 and 2 then went off line on my way to 3 (~20s) then when I got to the control circle got totally baffled by the optical illusion of the map thinking my spur was on the other side of the gully to the one it was (~40s). the only consolation is the other 2 people i know of that had my gaffle (maja and simone) also lost time there. Lost the girls I'd had near me as they had different controls. ran the long leg to 5 well but then got confused on 6 and lost another ~45s. My final and most annoying mistake was coming down towards the field where i lost another minute. The seond loop of the course went really well but i'd already lost too much time. very annoyed with myself.
Interestingly i think i orienteered better in the second half when i was attacking it more. lessons to be learnt for friday.

Tuesday Jun 1, 2010 #

7 AM

Running 10:03 [1] 1.63 km (6:10 / km) +37m 5:32 / km
slept:10.0

morning jog round our accomodation

12 PM

Orienteering 30:20 [4] 4.5 km (6:44 / km) +150m 5:47 / km
slept:10.0 shoes: Jalas Jukola 2

Middle Qual.
Satisfied in that I qualified but not really pleased with my run. Made 2 mistakes of about a minute each, would have been much happier with 28 mins...
knee coped well :)

Running 25:00 [1] 3.0 km (8:20 / km)
slept:10.0 shoes: Jalas Jukola 2

warm up on map + drills and strides
warm down with minna

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