Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Running	24	11:13:19	60.1	(11:12)	96.72	(6:58)	2028
Hiking	1	5:00:00	9.94	(30:11)	16.0	(18:45)	669
Orienteering	6	3:22:16	20.58	(9:50)	33.11	(6:06)	368
Cycling	2	1:25:00
Pilates	1	1:00:00
Circuits	1	40:00
Total	27	22:40:35	90.61		145.83		3065
[1-5]	26	17:34:35

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Wednesday Apr 30, 2014 #

7 AM

Running 25:12 [1] 3.26 km (7:44 / km) +30m 7:24 / km
shoes: inov-8 RoadX 238

home to work via the parks

Tuesday Apr 29, 2014 #

6 AM

Running 5:57 [1] 0.92 km (6:26 / km) +18m 5:52 / km

Running 8:35 [1] 1.35 km (6:22 / km)

Sunday Apr 27, 2014 #

2 PM

Running 46:44 7.22 km (6:28 / km) +133m 5:56 / km
shoes: Asics trabuco

Lovely run down Rivelin with Alex. So nice to be out on such a gorgeous spring day. Then back home to continue working...

C • Hey! 2

Saturday Apr 26, 2014 #

12 PM

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: New Balance 110

Joined Alex on his post-tonsillitis-recovery-jog. Feeling quite worn out today but really nice to get out in the peaks. Just as well it was a slow one. Watch died before we even got to Redmires but just ran along the conduit and round the top reservoir.

Friday Apr 25, 2014 #

Note
(rest day)

Travelling back via IKEA

Thursday Apr 24, 2014 #

10 AM

Hiking 5:00:00 [0] 16.0 km (18:45 / km) +669m 15:30 / km

Hike with mum and dad up Pen y Fan and along the ridge from the other side. In contrast to yesterday it was a gorgeous day and the views were amazing.

Wednesday Apr 23, 2014 #

11 AM

Running 2:16:20 17.09 km (7:59 / km) +781m 6:30 / km
shoes: Inov8 TrailRoc

Lovely long run with Alan. Got dropped off down the road and ran up Pen y Fan and Fan y Big then back down to our farmhouse. Near the bottom it was quite nice weather, then it got ridiculously windy. By the top we were in a complete white out. Then we got the driving rain/sleet. Niiiice. Actually it was fab to be out on a long steady run and get chance to catch up with my brother :-D We got a fleeting view from the top of Fan y Big, then it brightened up on the way down for great views. oo and we saw a puddle full of tadpoles too!

Tuesday Apr 22, 2014 #

Note
(rest day)

Monday Apr 21, 2014 #

10 AM

Running 7:10 [1] 0.48 km (14:50 / km) +11m 13:19 / km
shoes: Jalas Black (red) 2

some warming up

11 AM

Orienteering 32:34 [4] 5.0 km (6:31 / km)
shoes: Jalas Black (red) 2

JK Relay Champions - wooo! :(D)
Laura and Kim ran well to set me off 1 minute down on Ruth and about 10 metres behind Abi, with Tess and several others not far back. Took a good route choice to 1 and was slightly ahead of Abi but misread the levels and ended up losing ~45s. Ran smoothly through the next few and caught up a little, then took a different route to 5 and punched just ahead of Ruth and Abi. Led the next one and as soon as I hit the deep heather I sped up, knowing that was where my strength lies. After that I just kept running scared and never looked back! Nailed the routes and the controls and, apart from going crotch deep in a marsh, didn't really lose any time. Mighty tired though! Very happy to come down the run in and hear we had won :-D
That's 3 wins in a row for SYO (with a different team each time). We were definitely pushed all the way today though and it's great to see new teams coming through, especially the ones with juniors and younger seniors in. We weren't the best team on paper today, but experience showed and it is ace to take the victory back to sheffield :(D)

C • Nice one! 4

12 PM

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Jalas Black (red) 2

minimal warming down

Sunday Apr 20, 2014 #

1 PM

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Jalas Black (red) 2

warming up to the start and a bit on the model map. Nicola kindly lent me her watch today so I didn't get mine confiscated again, but that also means no warm up gps.

Orienteering race 1:15:42 [4] 12.5 km (6:03 / km) +250m 5:30 / km
shoes: Jalas Black (red) 2

JK long race - 3rd today (= bunch of flowers & £10 voucher) and 3rd overall (= medal and another £10 voucher). Generally quite pleased as hadn't expected much given the training I've been doing but still hoped to do ok. Annoyed with myself for the mistake at number 3 (2:40ish) - hit my attackpoint spot on but then didn't turn down the hill quite enough and went past the little reentrant and into the holes. Took a while to work out what I'd done (far too long) and by the time I turned back Jess was in sight. Didn't think I'd lost so much time but obviously did! Managed to stay ahead on the next control but Jess came past on the way up to 5. Took a slightly different line on the next two and caught back up in the quarry area. Ruth was in sight going up to 13 - we all took different routes down to 14 and ended up pretty much together again then I was just behind Jess until the road crossing where I snuck ahead at the second last. Great to see Jess running so well and a fun race overall. Need to get back to mistake free rach again though!!

2 PM

Running 13:00 [1] 2.0 km (6:30 / km)
shoes: Jalas Black (red) 2

warm down back to the car. freezing cold by the time I got back! Didn't notice the rain/thunder/lightning most of the time I was running but certainly noticed it on the jog back!

Saturday Apr 19, 2014 #

1 PM

Running 30:08 3.43 km (8:47 / km) +164m 7:05 / km
shoes: Jalas Black (red) 2

warm up to the start and round a bit of the model area.

Orienteering race 34:22 [4] 6.5 km (5:17 / km)
shoes: Jalas Black (red) 2

JK Middle, 4th again. Started off ok to 1, but then lost 1 minute on 2 - managed to get far too low by getting confused with the mapping of the pits. Ok to 3 then lost another ~40s on 4. Claire punched ahead of me having caught me 2 mins, but I was ahead again at 5 and 6. She then shot off into the distance and I kept plodding away. Pretty clean through the rest of the course. Annoyed with two stupid mistakes but generally happy and really enjoyed it. I'm still at the point of wanting to do well despite knowing that I haven't really done any training and not actually having the time or inclination to actually do anymore anyway!
Good to see some of the juniors running well :-)
[no gps trail as I totally hadn't realised it was a world ranking event and had my watch confiscated in the -1 box!!]

Running 10:00 [1] 1.3 km (7:42 / km)
shoes: Jalas Black (red) 2

warming down with sarah and alex through the quarries

Friday Apr 18, 2014 #

Event: JK 2014

3 PM

Running 12:59 [1] 1.33 km (9:47 / km) +1m 9:45 / km
shoes: Inov8 TrailRoc

warming up

Orienteering race 17:07 [4] 3.42 km (5:00 / km) +43m 4:42 / km
shoes: Inov8 TrailRoc

JK sprint race. Fun! Great courses planned by Kris kept us changing direction every leg. Felt like I went well through all the twisty and tricky sections, but didn't have the legs for the running bits in the middle. Hardest i've run for a while at least. 4th, which I'm happy with!

Running 16:02 [1] 2.33 km (6:52 / km) +8m 6:45 / km
shoes: Inov8 TrailRoc

Nice warm down jog with Ruth, Tess, Sarah and Alex. Good to catch up with everyone :-)

Thursday Apr 17, 2014 #

7 AM

Running 23:23 [1] 3.51 km (6:39 / km) +76m 6:00 / km
shoes: inov-8 RoadX 238

morning run with alex, first on his way to work then through the parks. Lovely morning :-D

Wednesday Apr 16, 2014 #

12 PM

Pilates 1:00:00 [3]

Pilates with Random Pam. Could tell I hadn't been for ages! Need to make more effort with core work... Good to be back :-)

Tuesday Apr 15, 2014 #

7 AM

Cycling 45:00

Solo spin with Poledancing Eve. Beasted myself this morning which felt good but am a wreck now. Eve's classes aren't as good as Bonkers Natalie's, mainly because Eve is a terrible cyclist, but her tunes were good at least :-D
Foam rollering and stretching after. Not as stiff as I thought after yesterday but back is still a mess.

C • Poledancing Eve 3

Running 6:00 [0] 0.97 km (6:12 / km) +22m 5:34 / km
shoes: inov-8 RoadX 238

to S10

7 PM

Note

Ok spoke a bit too soon... Cardio hiit DOMS are setting in... :-s

Monday Apr 14, 2014 #

6 PM

Running 8:00 [1] 1.0 km (8:00 / km)
shoes: inov-8 RoadX 238

Work to s10

Circuits (Cardio HIIT) 40:00
shoes: inov-8 RoadX 238

First try at cardio hiiiiit. It was fun! Led by bonkers Natalie which always livens things up a bit. Basically 4 x 5 x 50-10 of relatively tough burpees, squats, surfer burpees, mountain climbs... The hardest were bear slides. Hip flexors and quads are going to hurt tomorrow! Ended with 90s of the shoulder touch challenge. Really good to get some s&c done. Need to make it regular :-)

7 PM

Running 6:30 [1] 0.8 km (8:07 / km)
shoes: inov-8 RoadX 238

S10 to home

Sunday Apr 13, 2014 #

1 PM

Running 1:13:27 10.17 km (7:13 / km) +318m 6:15 / km
shoes: New Balance 110

We were going to run on Derwent Edge but it was ridiculously windy so changed our plans and looped back to surprise view. Ran down through longshaw, looping around whereever we felt like. It was gorgeous and really still in the woods :-) Did an effort up the incline too which was fun. Feel like my legs have finally got some spring back in them after the skyline although achilles is still sore. Lovely run :-D

Saturday Apr 12, 2014 #

5 PM

Running 1:10:02 11.0 km (6:22 / km) +139m 5:59 / km
shoes: New Balance 110

Got lots of stuff done in the morning, but that meant we didn't get out running until late and missed all the nice weather! Very atmospheric on stannage edge and really nice to get out in the wind and rain :-)

Friday Apr 11, 2014 #

7 AM

Running 28:06 [1] 4.39 km (6:24 / km) +101m 5:44 / km
shoes: Inov-8 Terrafly

Morning loop through Bole Hill with alex then on to S10 to shower. Good to get out before the final day of the training course in the dungeon.

5 PM

Note

Got home relatively early and it was such a nice day I decided to do some gardening. An hour later the tree stump is still firmly where it started, but it is at least sitting in a hole now. Suspect I will have a sore back tomorrow!

Thursday Apr 10, 2014 #

7 AM

Running 5:30 [1] 0.8 km (6:52 / km)
shoes: Inov-8 Terrafly

to S10

Cycling 40:00

Spin with Bonkers Natalie. Finally the students are gone so it's possible to get places on spin again :-) Really enjoyed it and worked hard.

Wednesday Apr 9, 2014 #

Note
(rest day)

8am telecon and on a training course in an IT dungeon all day so no time for training

Tuesday Apr 8, 2014 #

6 AM

Running 9:49 [1] 1.74 km (5:38 / km) +9m 5:29 / km
shoes: Inov-8 Terrafly

short loop from the hotel in Manchester. Late night (the dinner was under Concord which was cool) and worn out so couldn't face getting up earlier than 6:45.

Monday Apr 7, 2014 #

7 AM

Running 22:05 [1] 3.56 km (6:12 / km) +79m 5:35 / km
shoes: inov-8 RoadX 238

morning bole hill loop before getting the bus to the station to go to manchester for ChemEngDayUK which is actually two days...

Saturday Apr 5, 2014 #

11 AM

Running 17:30 [1] 3.8 km (4:36 / km) +42m 4:22 / km

warm up with alex and ruth

Orienteering race 20:00 [4] 3.0 km (6:40 / km)
shoes: Inov8 TrailRoc

Qualifier. Totally failed to start my watch. Fun through the housing estates and in the woods. A couple of small mistakes. Really fun to be orienteering fast :-D

It started raining during the race so instead of hanging around the carpark for a couple of hours we went home, had lunch, chilled out, had a nap, then went back for the final :-)

2 PM

Orienteering race 22:31 [4] 2.69 km (8:22 / km) +75m 7:21 / km
shoes: Inov8 TrailRoc

Final. Very tired! Made a mistake at 8 (?) and Alice almost caught me. Managed to stay just ahead for the rest of it despite taking a rubbish route near the end and having to double back. Cool running on the ski slope and great to have a map of the area for future training. Really enjoyed it but not in shape for this kind of race at the moment! Won a nice new water bottle for being yorkshire champion :-)

Running 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 TrailRoc

short warm down loop with Alice who was running really well before being picked up and heading out to Donny for a house party.

Wednesday Apr 2, 2014 #

7 AM

Running 35:50 [1] 5.76 km (6:13 / km) +96m 5:45 / km
shoes: Inov-8 Terrafly

morning loop with alex and on down to mappin.

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