Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m
	Running	39	21:20:01	121.96	(10:30)	196.27	(6:31)	3154
	Orienteering	9	7:26:01	38.13	(11:42)	61.37	(7:16)	646
	Strength & Conditioning	6	4:35:00
	Cycling	1	3:00:00	18.64	(9:39)	30.0	(6:00)
	X Training	1	35:00
	Pilates	1	10:00
	Total	42	37:06:02	178.73		287.64		3801
averages - sleep:23.5 weight:58kg

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Monday Apr 30, 2012 #

9 AM

Running 15:00 [1] 3.0 km (5:00 / km) +2m 4:59 / km
slept:9.0 shoes: New Balance 759

Lidingö training. warm up at Bosön with the girls

Running 30:00 [1] 2.0 km (15:00 / km)
slept:9.0 shoes: New Balance 759

Lidingö running drills and hurdle stuff

Strength & Conditioning 30:00 [1]
slept:9.0 shoes: New Balance 759

planks, hip raises, medicine ball stuff mm

6 PM

Running 10:00 [1] 1.2 km (8:20 / km)
slept:9.0 shoes: New Balance 759

very short run as realised my watch was wrong but wanted to loosen off.

Sunday Apr 29, 2012 #

9 AM

Running 14:04 2.14 km (6:34 / km) +22m 6:15 / km
ahr:133 max:167 slept:7.75 shoes: Jalas Black (red) 3

run to the start

Orienteering 40:45 5.89 km (6:55 / km) +25m 6:47 / km
ahr:153 max:176 slept:7.75 shoes: Jalas Black (red) 3

Silva League Middle distance. Not great. Just a bit wiggly and lost small bits of time on 2 (15s), 4 (10s), 8 (10s), 9 (5s), 11 (5s), 13 (5s), 14 (5s) plus a lot of time on 10 (2:30) - I planned to be slightly left but ended up more left, corrected late and then lost contact in the green near the control. Turned and ran back then worked out what I'd done and went straight to it. Bit disappointed really but feel like the last 2 weeks of hard training, work and travelling has caught up with me. shattered afterwards and fell asleep in the car on the way home.

Running 11:34 1.68 km (6:53 / km) +7m 6:45 / km
ahr:129 max:170 slept:7.75 shoes: Jalas Black (red) 3

warm down with Annica and Johanna

Saturday Apr 28, 2012 #

12 PM

Running 20:00 [1] 3.0 km (6:40 / km)
slept:9.0 shoes: Jalas Black (red) 3

to the start plus a short loop on the warm up map (which stupidly was at 1:10 and the race was at 1:15)

1 PM

Orienteering 1:17:00 [3] 12.0 km (6:25 / km)
slept:9.0 shoes: Jalas Black (red) 3

Silva League long distance. Satisfied - a few hestiations and small time losses but nothing big, just didn't have a 5th gear and legs felt really tired.Totally lost contact on the long leg when my head jumped sections but got it back again ok. Good to be back orienteering in Sweden.

2 PM

Running 7:00 [1] 1.0 km (7:00 / km)
slept:9.0 shoes: Jalas Black (red) 3

short warm down round the field. tired!

Friday Apr 27, 2012 #

5 PM

Running 27:28 [1] 4.7 km (5:51 / km) +39m 5:37 / km
slept:6.0 shoes: New Balance 759

Jog from Elisabeths after a long day of travelling. Lovely to get out and to run round some Swedish forest :)

Thursday Apr 26, 2012 #

Note
slept:7.5 (rest day)

Wednesday Apr 25, 2012 #

7 AM

Running 15:38 [1] 2.61 km (5:59 / km) +40m 5:34 / km
slept:7.0 shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
slept:7.0 shoes: New Balance 759

new programme session 2.
4 x {5 x front squat (20, 20, 25, 25), 5 x -17 pull ups}
3 x 2 x 10 x (15, 10, 10) DB step ups
3 x {10 x 6kg DB press, 2 x 30s 6.25kg anti-rotation cable pulse}
3 x 2 x 15 x TKEs with 2" band
will probably hurt tomorrow.

8 AM

Running 7:25 [1] 1.32 km (5:37 / km) +17m 5:17 / km
slept:7.0 shoes: New Balance 759

gym to Jessop West

6 PM

Running 34:01 [1] 5.62 km (6:03 / km) +135m 5:24 / km
slept:7.0 shoes: New Balance 759

planned to go to the orienteering but realised if I ran there, did the course and ran home it would be an hour 40 + and I wasn't really up for that. especially as i had a big bag and it was raining. So instead I ran home, dumped the bag and did a short loop through bole hill. Feeling a lot better by the end, legs are tiiiired. Looking forward to my rest day tomorrow :)

Tuesday Apr 24, 2012 #

5 PM

Running 18:53 3.74 km (5:03 / km) +10m 4:59 / km
ahr:143 max:205 slept:7.5 shoes: New Balance 759

work to Woodbourn road

Running intervals 36:51 6.59 km (5:36 / km) +3m 5:35 / km
ahr:145 max:172 slept:7.5 shoes: New Balance 759

10 x 500 (200)
great session. felt strong and managed to keep them pretty consistant.
1:47, 1:47, 1:47, 1:48, 1:48, 1:49, 1:47, 1:47, 1:48, 1:47
had a bit of watch failure on the second rep when i pressed stop not start, oops.

Running 8:20 1.64 km (5:05 / km)
ahr:148 max:177 slept:7.5

4 laps warm down with Ruth and Hannah

Monday Apr 23, 2012 #

7 AM

Running 16:40 [1] 2.6 km (6:25 / km) +57m 5:47 / km
slept:7.5 shoes: New Balance 759

home to hallam

Strength & Conditioning 45:00 [1]
slept:7.5 shoes: New Balance 759

warm up on the new programme and working through some of the new exercises with Andy. Then went through almost all of programme 1.
warm up set dead lifts then 3 x {5 x 45kg + chains dead lifts (straight bar), 5 x (20, 25, 25) bench press}
3 x 2 x 10 x 10kg goblet bulgarian split squat
3 x {2 x 10 x Split Kneeling SA Row, w/SA hold 8.75kg, 12 aleknas}
didn't get time for last exercise as had to rush off to a "management for new lecturers" course. fun

6 PM

Running 25:39 [1] 4.02 km (6:23 / km) +118m 5:34 / km
slept:7.5 shoes: New Balance 759

easy run from home including some leg swings and tall&fall. just a recover run in the hope I won't be too stiff tomorrow :)

Sunday Apr 22, 2012 #

12 PM

Running 1:45:00 16.0 km (6:34 / km) +400m 5:50 / km
slept:9.0 shoes: New Balance 101

watched the marathon this morning then finally made it out for a run. In my excitement I managed to leave behind my watch and my juice. oops.
Parked at Cutthroat bridge and ran up onto Derwent Edge to the sign, down to the reservoir, back up to Loast Lad and Back Torr and back down the ridge. Very nice and felt really good :)

Really pleased with this week's training. Done all my planned sessions and still feeling good at the end. Just need to get lots of sleep tonight now!

Saturday Apr 21, 2012 #

12 PM

Running 17:04 2.69 km (6:21 / km) +47m 5:50 / km
ahr:132 max:148 slept:9.5 weight:58.2kg shoes: New Balance 101

contemplated doing the park run but decided a lie in was in order to stock up on sleep levels. Instead I headed out to burbage to do our old skool time trial. It's so long since I did this that I couldn't really remember exactly where to go or what time I used to do. Parked at the bridge and did the 'down' section as a warm up...

Running tempo 29:05 5.64 km (5:09 / km) +99m 4:44 / km
ahr:158 max:172 slept:9.5 weight:58.2kg shoes: New Balance 101

then did the whole loop gate - gate. quads were a bit achy but not surprising after the gym and hill sessions this week. other than that felt really strong, especially strong in the core and back and knee drive was good :) noticed a slight weakness in ankles so need to do some more wobble boarding.
can tell I was going well as got a "woooo she's bossing it" from some lads at the stream crossing!
new shoes were awesome :D

Running 32:58 4.5 km (7:20 / km) +158m 6:14 / km
ahr:143 max:157 slept:9.5 weight:58.2kg shoes: New Balance 101

warm down. Forgot to start my watch straight away but headed down through Longshaw, up to Surprise View. It got windy and started raining really cold droplets just as I came out the wood but fortunately it didn't last too long. Back over Higger and up to the car. All very enjoyable. It makes such a difference to my running when I'm not stressed out by work.

6 PM

Running 13:14 [1] 2.31 km (5:44 / km) +62m 5:03 / km
slept:9.5 weight:58.2kg shoes: New Balance 759

jogette from home to loosen the legs, followed by pilates :)

Pilates 10:00 [1]
slept:9.5 weight:58.2kg

core and glutes

Friday Apr 20, 2012 #

7 AM

Running 16:05 [1] 2.59 km (6:13 / km) +43m 5:44 / km
slept:8.0 weight:57.6kg shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
slept:8.0 weight:57.6kg shoes: New Balance 759

warm up squats
4 x {2 box squat x 35 + chains, 5 x -19 pull up} just managed second squat each time. tough today.
3 x {6 x 25kg jump squat, single hop lengths - one on each foot}
3 x 2 x 6 x 12kg SL squat
2 x 10 x 6kg SA DB press, 11 x GHR, 2 x 10 x 6kg SA DB press, 11 x GHR, 11 x GHR

8 AM

Running 7:47 [1] 1.34 km (5:49 / km) +18m 5:26 / km
slept:8.0 weight:57.6kg shoes: New Balance 759

gym to jessop west. i'm such a frequent visitor there now that I get good chat from the cleaning ladies!

Thursday Apr 19, 2012 #

11 AM

Running hills 51:32 7.75 km (6:39 / km) +244m 5:45 / km
ahr:132 max:170 slept:9.0 weight:57.6kg shoes: New Balance 759

Hills with alex in the pissing rain. Really big, cold rain droplets at that. good session though.
warm up then 1 x uppersthorpe (3:48) then alex's version of springvale spirals then warm down back home. this is the kind of session you can feel benefitting yourself almost instantly :)

6 PM

Running 8:29 [1] 1.38 km (6:09 / km) +47m 5:15 / km
slept:9.0 weight:57.6kg shoes: inov-8 RoadX 238

work to S10

X Training 35:00 [1]
slept:9.0 weight:57.6kg shoes: inov-8 RoadX 238

x trainer in the gym as don't want to push it with the running twice every day. boredom just about kept under control by watching the last episode of the apprentice.

Running 8:55 [1] 1.49 km (5:59 / km) +20m 5:37 / km
slept:9.0 weight:57.6kg shoes: inov-8 RoadX 238

S10 to home

Wednesday Apr 18, 2012 #

7 AM

Running 16:20 [1] 2.53 km (6:27 / km) +40m 5:59 / km
slept:7.75 weight:57.9kg shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
slept:7.75 weight:57.9kg shoes: New Balance 759

gym programme 1.
4 x {trab bar deadlift + chains 2 x (66+, 71+, 76+, 78+), 5 x 2" band pressups} only just managed the last set but pleased not to have lost anything after 2 weeks off weights. will probably hurt tomorrow!
3 x {hang clean pull ~6 x 35, 6 x depth jump with single leg stick on L box} had some help from greg trying to get my technique right so ended up doing a lot more than planned
somehow completely forgot about the SL DB , oops :(
2 x 2 x 10 x 11.25 SA cable row
3 x 2 x 30s x 3.25 cable crab walk

Running 7:32 [1] 1.33 km (5:40 / km) +18m 5:19 / km
slept:7.75 weight:57.9kg shoes: New Balance 759

gym to jessop west

6 PM

Running 47:17 [1] 7.81 km (6:03 / km) +155m 5:30 / km
slept:7.75 weight:57.9kg shoes: Asics trabuco

managed to escape from work about 4 so went to buy a new pair of fell shoes, came back and slept for an hour and headed out down rivelin. lots of water everywhere and the river was really full. Just as well I didn't want to go any further as apparently the path was flooded!
Don't think I drank enough today as felt a bit dizzy but good to get out and felt alot better by the end.

Tuesday Apr 17, 2012 #

7 AM

Running 40:05 [1] 6.92 km (5:48 / km) +82m 5:28 / km
slept:8.5 shoes: New Balance 759

morning run in the rain. started wil alex as he warmed up for reps then continued on through Hillsborough park, back up the tram line to home, picked up my bag and on to Jessop West. Timed my arrival perfectly with the doors being opened :)

5 PM

Running 19:10 3.68 km (5:12 / km) +9m 5:09 / km
slept:8.5 shoes: New Balance 759

work to track

Running intervals 29:55 6.61 km (4:32 / km) +1m 4:31 / km
slept:8.5 shoes: New Balance 759

8 x 600m (200m in 90s) good, tough, lung busting session! After being quite nice all day it started raining on my way to track, typical. fortunately it didn't last too long.
Not many doing our session tonight but ruth and fiona shot off the front (hence why some of the rests were too short until we managed to rein them in!). Pretty pleased with the consistancy. Keith told me to drive my arms part way round the 4th lap and that seemed to work well as held the 2:17 pace. Dead by the end.

2:13 (91) 2:15 (83) 2:19 (83) 2:17 (92) 2:18 (89) 2:17 (95) 2:17 (91) 2:15

Running 8:32 [1] 1.65 km (5:10 / km)
slept:8.5 shoes: New Balance 759

4 laps warm down with ruth, mainly discussing engagement rings.

Monday Apr 16, 2012 #

7 AM

Running 41:11 7.22 km (5:42 / km) +105m 5:19 / km
slept:8.5 shoes: New Balance 759

morning run with alex down rivelin and back past hillsborough then on to jessop west. Really nice morning and worked hard to keep up with alex who was cruising nicely :)
Going to make an effort to get to bed on time so I can keep getting up in time for these runs...

6 PM

Running 53:06 [1] 4.55 km (11:40 / km) +75m 10:47 / km
slept:8.5 shoes: New Balance 759

work to Western park, drills and skills with the boys then up the hill and back home. Good to get back into the drills, could tell I hadn't done them for a few weeks.

Sunday Apr 15, 2012 #

Event: Hugset Middle Distance

11 AM

Running 12:40 [1] 1.86 km (6:49 / km) +32m 6:16 / km
slept:9.0 shoes: Jalas Black (red) 3

Warm up with Alex, the highlight being told we weren't allowed to run along the track as we'd be in the competition area.

Orienteering race 41:54 [3] 5.76 km (7:16 / km) +90m 6:45 / km
slept:9.0 shoes: Jalas Black (red) 3

Black middle distance at Hugset. Love this area every time I run here. Dropped 25s on 1 as I wasn't sharp enough reading the map. Lost about 40s on 8, got distrated by other people and was a bit too far left but then just really hesitant. Annoyed with this one. Fortunately I saw the holly bush. Not a great line to 11 (10s). 17 I didn't pause enough crossing the path (20s) and 18 I was a little hesitant (5s). Pushed quite hard and generally pleased although legs still quite tired. Result good and broke the 6th spell by one place :)

Running 20:48 [1] 2.38 km (8:44 / km) +51m 7:53 / km
slept:9.0

warm down lap of the area with alex

Black - Splits

Saturday Apr 14, 2012 #

8 AM

Running 29:25 [1] 5.32 km (5:32 / km) +2m 5:31 / km
slept:8.5 shoes: Asics Hypoerspeed2

From Emma's house in Den Haag out to the Haagse Bosh and back

Friday Apr 13, 2012 #

Cycling 3:00:00 [1] 30.0 km (6:00 / km)

Wandered round Den Haag for a bit and had hot chocolate in a cool little cafe then took a tram out to Scheveningen and hired a tandem. Great fun! We were a bit wobbly at the start then got the hang of it and were motoring by the end. Cycled along the sea front then through the dunes to Meijendal for yummy spek met kaas pancake with lots of stroop on top. Tasted exactly how I remembered it should. Pretty good for a 20+ year old taste memory! After a leasurely lunch in the sun we headed off through the dunes again then looped back round past duinrell and took alex to see the house we used to live in. Someone has grown a big headge all the way round the back garden. tsk. I had a go at steering for a bit in the dunes but that wasn't very successful (it was on a very tricky downhill section though) so i let alex do most of the work ;)

Thursday Apr 12, 2012 #

8 AM

Running 1:17:54 [1] 11.83 km (6:35 / km) +386m 5:40 / km
shoes: NB800

lovely run before breakfast from our lodge at lodgierait up the hill behind. Aboslutely perfect weather, crisp with blue skies, and could see for miles. Very peaceful :)

Wednesday Apr 11, 2012 #

11 AM

Running 25:04 3.99 km (6:17 / km) +187m 5:05 / km
shoes: Jalas Black (red) 2

Jog up the hill chatting to Claire

Orienteering 38:12 4.96 km (7:42 / km) +107m 6:57 / km
shoes: Jalas Black (red) 2

"downhill" trains with Claire and Cat. Legs felling really tired today. First train I set off last and orienteered well but never saw the others. Second train I set off in the middle and cat caught me when I was looking for the tape at number 1. Didn't concentrate well enough to 2 but after that it went well and the last train felt really good.

Running 9:58 [1] 1.29 km (7:44 / km)
shoes: Jalas Black (red) 2

Back to the cars. Was just thinking how nice it was going to be to stop and have lunch when alex and toni announced that I was doing another training...

Running 8:12 [1] 1.24 km (6:37 / km) +11m 6:21 / km
shoes: Jalas Black (red) 2

jog over to the start

Orienteering 33:47 4.62 km (7:19 / km) +18m 7:10 / km
shoes: Jalas Black (red) 2

Medium pace on Moor of Alvie with a lot of stuff missing from the map. Mainly went really well, just a couple of hesitancies. Feeling low on energy so pleased to finish with out missing :)

Running 6:28 [1] 0.91 km (7:06 / km) +5m 6:54 / km
shoes: Jalas Black (red) 2

back to the car. phew.

Tuesday Apr 10, 2012 #

Note
(rest day)

Walked up Schiehallion for mum's 60th birthday. Mixture of sun and beautiful views and horizontal sleet/snow. Pretty snowy and exposed on the top so didn't stay there long, just enough time for mum to see the champange we carried up. Had lunch and champagne half way down in a nice sheltered spot instead.
Not very restful but good family fun day out :)

Monday Apr 9, 2012 #

11 AM

Running 30:00 [1] 3.0 km (10:00 / km)
shoes: Jalas Black (red) 2

warming up and down

Orienteering 30:23 [4] 4.32 km (7:02 / km) +163m 5:55 / km
shoes: Jalas Black (red) 2

JK Relay. It wasn't Maireads day and I went out ~10 mins down. Decided just to run hard and go for a clean, attacking run and a good time. Really enjoyed it. Bananaed a bit up the hill to 1 (5s), turned too early on the way to 3 (5s), was slow contouring to 5 and ended up climbing a bit unecessarily mid leg (25s). other than that it went really well, took a nice line to 8. Quads aching a bit after the downhill yesterday but other than that all good and really enjoyed it. A shame not to be in the mix but lots of fun anyway :)

Sunday Apr 8, 2012 #

1 PM

Running 19:51 [1] 1.95 km (10:11 / km) +193m 6:48 / km
shoes: Jalas Black (red) 2

to the start

Orienteering 1:11:00 [4] 8.23 km (8:38 / km) +241m 7:31 / km
shoes: Jalas Black (red) 2

JK Long, 6th place again (but 5th overall)
a bit slow to 1 getting into the map, 3 I got stuck in some windblown (15s), got offline leaving 4 but once I corrected the rest of the route to 5 went well. 6 I had a mare, didn't quite go far enough but there was so much more in that block of green than is mapped (2:45), hesitant to 9 (15s), good long leg to 11, a bit hesitant going into 12 (10s), went the wrong way round the bush at the end going to 14 (5s). Got really excited on these downhill legs as we were near the finish and i was feeling good but consequently i didn't read the map enough and binned loads of time. Very annoyed with myself. 15 lost 45s going into and back out of the rhodies twice, then went to two wrong bush controls before my own at 16 (50s). Claire and HP almost caught me here but just managed to stay in front to the end.

2 - Splits

Saturday Apr 7, 2012 #

1 PM

Running 25:00 [1] 3.0 km (8:20 / km)
shoes: Jalas Black (red) 2

warm up, to the start and a bit on the warm up map. TImes a guess as not allowed gps watches as world ranking even though a lot of people did wear them...

Orienteering 35:34 [4] 5.0 km (7:07 / km)
shoes: Jalas Black (red) 2

JK Middle distance. 6th again.
Too low on 1 and couldn't get things to fit. Binned a minute and quite annoyed with myself. Wonky on the way to 2 (10s) then got it together and good through 3, 4 and 5. Went right past the marsh to 6 but straight was probably quicker. Hesitant to 7 (10s) then we had an easy few. Got really confused going to 12 (30s). Tired going up the hill to 16 but route was ok then wobbled slightly at the end on the way to 18. Not very pleased with myself but the first part was fun at least.

2 PM

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

warm down

2 - Splits

Friday Apr 6, 2012 #

Event: JK 2012

2 PM

Running 5:11 [1] 0.59 km (8:47 / km) +18m 7:37 / km
ahr:126 max:142 shoes: NB800

warm up

Orienteering 22:26 3.59 km (6:15 / km) +3m 6:14 / km
ahr:157 max:182 shoes: NB800

JK Sprint. Good fun but definitely not the best urban sprint in britain! Missed the best route to 3 but didn't lose too much time. The rest of the buildings section went well but lost time (15s) hesitating on the way to 16 and more time on 18 (15s) by taking a bad route after trying to work out what veg we were and weren't allowed through. Hollie caught me here and we alternated lead to the end. Lost maybe a few seconds on 21 but otherwise good. 6th place.

Running 16:00 [1] 2.06 km (7:46 / km) +17m 7:27 / km
ahr:123 max:140 shoes: NB800

warm down

2 - Splits

Thursday Apr 5, 2012 #

3 PM

Running 29:06 [1] 4.3 km (6:46 / km)
shoes: NB800

Jog around Blackford Hill with Helen and Alex. Nice views :)

Tuesday Apr 3, 2012 #

9 AM

Running 38:39 7.22 km (5:21 / km) +81m 5:04 / km
ahr:140 max:166 shoes: New Balance 759

loop round hillsborough/penistone road including 10 x 90s(30s) then picked up my bag and on to jessop west

5 PM

Running 9:55 [1] 1.71 km (5:48 / km) +36m 5:15 / km
shoes: New Balance 759

home from work

Monday Apr 2, 2012 #

7 AM

Running 16:05 [1] 2.47 km (6:31 / km) +47m 5:57 / km
slept:7.25 weight:58.5kg shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
slept:7.25 weight:58.5kg shoes: New Balance 759

warm up squats
5 x {2 box squat x 35 + chains, 5 x -19 pull up}
3 x {8 x 22kg jump squat, single hop lengths - one on each foot}
3 x 2 x 6 x 12kg SL squat
10 x GHR, 10 x 6kg SA DB press, 10 x GHR, 10 x 6kg SA DB press, 10 x GHR

Running 7:55 [1] 1.3 km (6:05 / km) +18m 5:42 / km
slept:7.25 weight:58.5kg shoes: New Balance 759

gym to work

Sunday Apr 1, 2012 #

12 PM

Running 30:00 [1] 4.0 km (7:30 / km)
slept:9.0 weight:58.3kg

Beautiful spring day and headed out to Wincobank with Alex.
forgot my watch so all times a guess that will be updated...
warm up lap of the area and warm down lap after

1 PM

Orienteering 55:00 [3] 7.0 km (7:51 / km)
slept:9.0 weight:58.3kg

Dave's BUOT training from a while back. Great fun. First trains with alex (20s apart) alternating the lead then a forest sprint (getting tired on this one) then a street sprint. Made two mistakes, one in one of the trains (wrong depression) and one in the street sprint (didn't see uncrossable wall). The depressions are really tricky without controls there! Really pleased with the orienteering and really enjoyed the session :)

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