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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Running22 15:03:05 80.7 129.87 3520
  Orienteering8 7:40:48 28.5(16:10) 45.86(10:03) 1644
  Total23 22:43:53 109.19 175.73 5164
averages - sleep:14.8 weight:58.4kg

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Thursday Sep 30, 2010 #

10 AM

Running warm up/down 5:17 [1] 0.73 km (7:14 / km) +44m 5:33 / km
ahr:135 max:145 slept:9.0 shoes: Jalas Jukola 2

45 mins walking to the start + 5 mins of running

Orienteering 1:23:34 intensity: (1:01:34 @1) + (22:00 @2) 6.04 km (13:50 / km) +180m 12:02 / km
ahr:139 max:154 slept:9.0 shoes: Jalas Jukola 2

WOW. incredible map and course. very very difficult. got very confused several times. really need to have a lot of contact in areas like this.

Running warm up/down 13:49 [1] 1.22 km (11:20 / km) +17m 10:35 / km
ahr:125 max:144 slept:9.0 shoes: Jalas Jukola 2

back to the van with hollie
2 PM

Running warm up/down 14:42 intensity: (8:52 @1) + (5:50 @2) 1.62 km (9:04 / km) +133m 6:26 / km
ahr:139 max:153 slept:9.0 shoes: Jalas Jukola 2

to the start with hollie

Orienteering 37:18 intensity: (4:22 @1) + (7:47 @2) + (24:27 @3) + (42 @4) 3.66 km (10:11 / km) +143m 8:32 / km
ahr:155 max:169 slept:9.0 shoes: Jalas Jukola 2

same area but much less rocky and could run quite fast in places. one big mistake and a few poor lines but otherwise good. met hollie at the end of the gaffle and we raced the last few which made me focus. tired by the end but a great day of training.

Running warm up/down 5:26 [1] 0.92 km (5:54 / km) +6m 5:43 / km
ahr:132 max:144 slept:9.0 shoes: Jalas Jukola 2

warm down with hollie

Wednesday Sep 29, 2010 #

9 AM

Running warm up/down 10:12 [1] 1.5 km (6:48 / km) +33m 6:07 / km
ahr:136 max:154 shoes: Jalas Jukola 2

warm up with hollie and anne

Orienteering 1:08:05 intensity: (48:05 @1) + (20:00 @2) 5.48 km (12:25 / km) +313m 9:40 / km
ahr:145 max:162 shoes: Jalas Jukola 2

morning training on Le Cret de la Grande Danne.
Really cool place to park near the top of a ski centre. very rocky terrain but really technical and a lot of fun.
3 PM

Running warm up/down 7:31 [1] 1.17 km (6:25 / km) +33m 5:38 / km
ahr:133 max:158

warm up with hollie and tess

Orienteering 1:16:26 intensity: (46:26 @1) + (20:00 @2) + (10:00 @3) 6.56 km (11:39 / km) +302m 9:28 / km
ahr:139 max:160

afternoon training on the same area. I managed to get toni's master map which was covered in circles and lines and i didnt really have a clue which order to do the controls. Didn't go quite as well as this morning. Did one leg in the tricky section twice and then cut off near the end.

Tuesday Sep 28, 2010 #

4 PM

Running 40:00 [1] 5.0 km (8:00 / km) +232m 6:30 / km

Jog from Annecy youth hostel. To the near bit of wood then round the trim trail (plus 1 pull up!) then round the mountain bike trail. Lots of fun :) running drills then up a hill and back down again to the youth hostel. watch battery died en route so guess at total time. Good to stretch the legs and back out.

Sunday Sep 26, 2010 #

10 AM

Running 1:30:20 [1] 13.1 km (6:54 / km) +446m 5:54 / km
ahr:142 max:161 slept:9.5 shoes: NB840 trail

had hoped for a really nice long fell run but it didn't quite turn out that way. Bailed at Jacobs ladder to run along the road back to the carpark to get the car to go and pick up tomoko.
C • oh no... 2

Saturday Sep 25, 2010 #

10 AM

Running warm up/down 7:30 [1] 1.5 km (5:00 / km) +8m 4:52 / km
ahr:147 max:157 slept:9.0 shoes: NB840 trail

Running race 41:52 [4] 7.8 km (5:22 / km) +290m 4:32 / km
ahr:163 max:176 slept:9.0 shoes: NB840 trail

Dungworth fell race

Friday Sep 24, 2010 #

6 PM

Running 46:47 [1] 7.73 km (6:03 / km) +361m 4:54 / km
slept:8.0 shoes: NB750

down rivelin after work

Wednesday Sep 22, 2010 #

8 AM

Running 29:52 [1] 5.22 km (5:43 / km) +298m 4:27 / km
slept:8.5

short loop before work

Tuesday Sep 21, 2010 #

6 PM

Running 20:00 intensity: (15:00 @1) + (5:00 @4) 4.0 km (5:00 / km)
slept:8.5 shoes: inov-8 RoadX 238

4 laps warm up, 6 x strides, 4 laps warm down after

Running 38:00 intensity: (10:00 @1) + (28:00 @4)
slept:8.5 shoes: inov-8 RoadX 238

2 x 5 mins, 2 x 4 mins, 2 x 3 mins, 2 x 2 mins all with 75s rest

Monday Sep 20, 2010 #

6 PM

Running 45:00 [1] 6.5 km (6:55 / km) +100m 6:26 / km
slept:6.5 shoes: New Balance 758

run with laura down rivelin

Sunday Sep 19, 2010 #

Note
(rest day)

wrecked.
concentrated on sleeping.

Saturday Sep 18, 2010 #

12 PM

Running 1:09:49 [1] 11.96 km (5:50 / km) +199m 5:23 / km
slept:7.0 shoes: New Balance 1060

didn't sleep very well due to all the stress going round in my head and woke up earlyish so did 2.5 hours of painting before heading out training.
down rivelin and back up the coppice track
would have liked to do more but don't want to destroy myself too much...

Thursday Sep 16, 2010 #

5 PM

Running 11:14 [1] 2.16 km (5:12 / km) +6m 5:07 / km
slept:8.0 shoes: New Balance 758

down to hillsborough

Running 40:00 intensity: (10:00 @1) + (5:00 @2) + (5:00 @3) + (15:00 @4) + (5:00 @5) 7.7 km (5:12 / km) +48m 5:02 / km
slept:8.0 shoes: New Balance 758

10 min lap as extra warm up then 30 mins of fartlek round the park. Not many there tonight.

Running 13:08 [1] 2.21 km (5:57 / km) +43m 5:25 / km
slept:8.0 shoes: New Balance 758

back home again

Wednesday Sep 15, 2010 #

7 PM

Orienteering 44:06 intensity: (17:24 @1) + (13:07 @2) + (11:44 @3) + (1:51 @4) 4.85 km (9:06 / km) +136m 7:58 / km
ahr:148 max:169 slept:9.5 shoes: Jalas Jukola 2

SYO training. hilly course on Limb Valley. It was a bit like snowboarding - by the end I had landed on my ass so much my head was starting to hurt. Didn't strictly take the fastest route round the last few controls due to it being dark.
It's a really cool area for training :)

Tuesday Sep 14, 2010 #

6 PM

Running 1:00:43 intensity: (40:44 @1) + (12:50 @2) + (7:09 @3) 9.78 km (6:12 / km) +202m 5:38 / km
ahr:143 max:161 slept:8.5 shoes: New Balance 758

down rivelin. feeling pretty spaced out so not too long.

Monday Sep 13, 2010 #

Note
slept:7.5 (rest day)

Absolutely shattered today.

Sunday Sep 12, 2010 #

10 AM

Running 1:42:38 intensity: (32:40 @1) + (46:31 @2) + (22:56 @3) + (31 @4) 16.45 km (6:14 / km) +300m 5:43 / km
ahr:148 max:165 slept:8.0 weight:58.4kg shoes: Asics trabuco

With Jenny through loxley valley then up to Our Cow Molly's where we met oli for ice cream yum yum. Visited the calfs and hens then ran back through rivelin. lovely sunny day and great views over sheffield.
the perfect sunday morning :) (just a shame alex was working/sleeping!)
C • big question 3

Saturday Sep 11, 2010 #

12 PM

Running 1:01:50 intensity: (29:49 @1) + (18:56 @2) + (12:39 @3) + (26 @4) 6.62 km (9:20 / km) +388m 7:13 / km
ahr:143 max:165 slept:9.5 shoes: New Balance 1060

Run from Edale with the girls up onto Kinder to watch the barrel race and back down the same way. It is insane how fast they descend!
Planning our girls team for next year :)

Friday Sep 10, 2010 #

Running 30:00 [2]

Wednesday Sep 8, 2010 #

Note
(rest day)

damn conference

Tuesday Sep 7, 2010 #

9 AM

Running 28:36 intensity: (10:21 @1) + (15:05 @2) + (3:10 @3) 5.32 km (5:23 / km) +16m 5:18 / km
ahr:146 max:158 slept:8.0 shoes: New Balance 758

Round the Isle before the first day of conference

Monday Sep 6, 2010 #

Note
(rest day)

to recover from the weekend. Spent 3 hours in canary wharf starbucks working then braved the tube strike to head into the city.

Sunday Sep 5, 2010 #

10 AM

Running 20:00 [1] 2.5 km (8:00 / km)
slept:8.5 shoes: Jalas Jukola 2

warm up and warm down

Orienteering 59:53 intensity: (5 @1) + (2:14 @2) + (7:51 @3) + (30:13 @4) + (19:30 @5) 8.24 km (7:16 / km) +171m 6:35 / km
ahr:168 max:178 slept:8.5 shoes: Jalas Jukola 2

SM relay
finally a better race. Happy because I held concentration the whole way despite getting really tired towards the end. Lost time on both legs going from the start kite and 2 small hesitations in the last loop.
really fun :)
GPS tracking

Then had (surprisingly) the best airline service ever on the way home - 1 hour connection and first plane 40 mins late taking off. They met me at the plane and chauffered me to the next plane and even my bag made it. impressive.

Saturday Sep 4, 2010 #

7 AM

Running 12:36 intensity: (2:44 @1) + (6:25 @2) + (3:27 @3) 2.07 km (6:05 / km) +66m 5:15 / km
ahr:151 max:164 slept:7.0 shoes: Jalas Jukola 2

Orienteering 51:38 intensity: (2:45 @1) + (7:51 @2) + (33:38 @3) + (7:24 @4) 5.78 km (8:56 / km) +199m 7:37 / km
ahr:158 max:168 slept:7.0 shoes: Jalas Jukola 2

middle final
hmmm.
2 major mistakes (no2 - 2 mins, no5 - 3:15) and a few smaller mistakes (3 - 15s, 4 - 30s, 8 - 20s)
not what i had planned.

Running 8:00 [1] 1.0 km (8:00 / km)
slept:7.0 shoes: Jalas Jukola 2

Friday Sep 3, 2010 #

Event: SM Medel+Stafett (Swedish Middle+Relay Champs)
 
7 AM

Running 14:12 [1] 2.01 km (7:04 / km) +174m 4:56 / km
slept:8.0

Morning jog
9 AM

Running 14:01 intensity: (2:56 @1) + (2:03 @2) + (5:29 @3) + (56 @4) + (2:37 @5) 2.08 km (6:44 / km) +75m 5:43 / km
ahr:157 max:183 slept:8.0 shoes: Jalas Jukola 2

Orienteering 39:48 intensity: (51 @1) + (14 @2) + (2:49 @3) + (12:20 @4) + (23:34 @5) 5.25 km (7:35 / km) +200m 6:22 / km
ahr:169 max:177 slept:8.0 shoes: Jalas Jukola 2

SM Middle Q
Started ok but then lost concentration in the middle and made a lot of small mistakes. Lost time again at the end.
Really cool terrain but wasn't quite ready for racing. B final it is.

Thursday Sep 2, 2010 #

Note
(rest day)

I had planned to go training when we arrived in Umea, but the second plane was 2.5 hours late and it was dark :(

Wednesday Sep 1, 2010 #

Note
(rest day)

crazy busy

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