Training Log Archive: rachaelIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Orienteering race 1:19:35 [5]
quite possibly my worst race ever. never really got into the map or the scale or the veg mapping and was scrappy round the first 2/3s. then lost 2 mins on the first long leg in the second half and 4 mins on the second. i actually had no idea where i was the second time :( over 10 mins of mistakes in total. rubbish.
tomorrow i will try to be better.
RPE: 9
tomorrow i will try to be better.
RPE: 9
Running warm up/down 15:00 [2]
Wednesday Jul 30, 2008 #
Running 22:00 [2]
morning run with mhairi down the river
RPE: 4
RPE: 4
Tuesday Jul 29, 2008 #
Orienteering 54:00
model event using 1:15 map. still keep thinking i've gone far enough when i haven't! warm up section then 3 x trains with mhairi and the boys. really good high intensity training. warm down section at the end.
RPE: 7
RPE: 7
Monday Jul 28, 2008 #
Orienteering (L2) 1:00:00 [3]
training area. really really enjoyed the session. partly as i haven't run for ages but also because the terrain is cool! running medium speed and pretty clean and smooth :)
RPE: 6
RPE: 6
Sunday Jul 27, 2008 #
Note
(rest day)
travelling. our room is above the bus stop. we get to her bus announcements all day and music all night, joy :)
Saturday Jul 26, 2008 #
Running (L1) 30:35 [2]
shoes: Asics trabuco
shorter, flatter morning run, this time in the morning :) running before breakfast is always harder work that i expect. feeling good though and some stretching after to loosen up before 2 days travelling (sheffield to heathrow to stansted to tallinn to tartu)
RPE: 5
RPE: 5
Friday Jul 25, 2008 #
Running (L1) 33:00 [2]
my rivelin/graveyard morning route but in mid afternoon. good to be out running again but feeling pretty heavy legged! hopefully in a couple of days i will be sprightly again :)
RPE: 4
RPE: 4
Thursday Jul 24, 2008 #
Note
(sick) (rest day)
feeling much better and will try running tomorrow. core muscles really aching after pilates yesterday!
Wednesday Jul 23, 2008 #
Note
rhr:58 slept:10.0 (sick) (rest day)
heart rate back to normal which is good but still suffering a bit from the post running-whilst-on-drugs cold
Pilates 40:00 [1]
Tuesday Jul 22, 2008 #
Note
(sick) (rest day)
Monday Jul 21, 2008 #
Note
(sick) (rest day)
rest and travelling.
got home to be reminded i had to be in my dept at 8:45am to do filming...doh.
got home to be reminded i had to be in my dept at 8:45am to do filming...doh.
Sunday Jul 20, 2008 #
Orienteering race 48:00 [5]
(sick)
what a decision to make: should i or should i not run the woc relay? this morning i was booted out the team and then back in the team again... went for a 10 min jog before breakfast and was feeling ok but not 100%, my pulse was much higher than normal (maybe due to stress as well as illness?) and my throat was still sore despite 2 days of penicillin but at least the threatening white bits had gone...
went out knowing that a perfectly clean run running at 95% was what i had to aim for. and i was really pleased with my performance. i lost 15 s on c7 but apart from that was pretty much clean. i struggled on the hills (unsurpisingly) and felt like i was about to die/collapse at least when i finished, but was really happy to have a good run and to pick up places. unfortunately i was a bit far down after first leg to pick up any more as there was quite a gap in front...
next year i plan to not get ill and to be able to run clean at 100% then maybe we can get on the podium too :)
totally awesome performances by the boys - one of the most exciting orienteering days ever!! woooo!
RPE: 8
went out knowing that a perfectly clean run running at 95% was what i had to aim for. and i was really pleased with my performance. i lost 15 s on c7 but apart from that was pretty much clean. i struggled on the hills (unsurpisingly) and felt like i was about to die/collapse at least when i finished, but was really happy to have a good run and to pick up places. unfortunately i was a bit far down after first leg to pick up any more as there was quite a gap in front...
next year i plan to not get ill and to be able to run clean at 100% then maybe we can get on the podium too :)
totally awesome performances by the boys - one of the most exciting orienteering days ever!! woooo!
RPE: 8
Running warm up/down 20:00 [2]
in the morning and before the race, slow.
Saturday Jul 19, 2008 #
Orienteering (L1) 20:00 [3]
(sick)
more drug taking and some spectating at the long final, then went and jogged round part of an open course to check out the terrain. interesting to see the difference between teh czech style map and the woc style map. felt ok but not amazing and no hope of running fast... hoping that tomorrow i will feel better...
RPE: 4
RPE: 4
Friday Jul 18, 2008 #
Note
(sick) (rest day)
sore throat/headache is back so did lots of resting and drug taking. really hoping its not the tonsillitis back again but not looking good.
Thursday Jul 17, 2008 #
Orienteering race (Middle Q) 27:46 [5]
think i have nailed qualification technique :) a clean steady run apart from one 30s miss so really pleased. caught a ukrainian girl at 5 who then followed me for a few controls. at the one i missed she saw it through the green and went there. when i got there 20s later she was stood by it waiting for me and then proceeded to follow again and overtake me on the run in. the cheek!
RPE: 9
RPE: 9
Running warm up/down 25:00 [2]
Orienteering race (Middle Final) 42:00 [5]
this was one cool orienteering race, although i didn't perfrom very well.
first we had to sit in a school gym for over 2 hours in quarentine, then a white knuckle ride in an army jeep to the start (kinda cool but maybe not before a woc final!) then another hour and a bit til my start time.
i nailed the first control but was a bit high and lost time to 2. was stood still about 5 m from number 5 (the first one in the rocks) trying to work out where the crag was only to realise it was just behind the fallen tree i was next to, doh. lost a minute to the fastest on 6 but was just slow getting through the rocks and obviously didn't have the fastest route. at one point i was on a ledge half way up a cliff which i suspect didn't do much for my split time. despite the small misses i was still doing ok at this point, however then i lost contact on the long contouring leg and picked myself up on the worng platform making a 2 min parallel error. jo allison almost caught me here and then did catch a few controls later. i was clean for the rest of the course but was feeling really heavy legged and tired.
certainly not the performance i was hoping for. to add insult to injury another ukrainian got a tow from amelie this afternoon and finished one place in front of me. dammit.
RPE: 9
first we had to sit in a school gym for over 2 hours in quarentine, then a white knuckle ride in an army jeep to the start (kinda cool but maybe not before a woc final!) then another hour and a bit til my start time.
i nailed the first control but was a bit high and lost time to 2. was stood still about 5 m from number 5 (the first one in the rocks) trying to work out where the crag was only to realise it was just behind the fallen tree i was next to, doh. lost a minute to the fastest on 6 but was just slow getting through the rocks and obviously didn't have the fastest route. at one point i was on a ledge half way up a cliff which i suspect didn't do much for my split time. despite the small misses i was still doing ok at this point, however then i lost contact on the long contouring leg and picked myself up on the worng platform making a 2 min parallel error. jo allison almost caught me here and then did catch a few controls later. i was clean for the rest of the course but was feeling really heavy legged and tired.
certainly not the performance i was hoping for. to add insult to injury another ukrainian got a tow from amelie this afternoon and finished one place in front of me. dammit.
RPE: 9
Running warm up/down 25:00 [2]
Wednesday Jul 16, 2008 #
Orienteering (middle model) 25:00
throat hurting a bit this morning but hoping its nothing to worry about. packed out bags and headed up to the middle model and tonights hotel...
RPE: 5
RPE: 5
Tuesday Jul 15, 2008 #
Orienteering (L1) 40:00 [2]
training on a middle relevant area. good at the end but took my head a while to wake up and get into it!
RPE: 4
RPE: 4
Monday Jul 14, 2008 #
Orienteering 30:00
warm up session on the long Q map blown up to 1:10 :) jogged with hel w to first two then started 30s behind and raced 3 then jogged another 2 and back home. nice forest :)
RPE: 6
RPE: 6
Sunday Jul 13, 2008 #
Orienteering race (Sprint Q) 11:53 [3] 2.5 km (4:45 / km) +10m 4:40 / km
really good race and qualified 9th. no mistakes (although course pretty easy) but very pleased to qualify well on a course that essentially required running speed
RPE: 9
RPE: 9
Orienteering race (Sprint Final) 15:20 [3]
bugger. took the wrong route to the first control and despite executing it well lost 40s. a little scrappy on 3 trying to work out what was and wasn't out of bounds, should have pushed through hedge to 5 and wrong route to 14 (8s slower). good other than that though and speed was good. ended up 34th, if i'd got the right route to 1 it would havae been top 25 at least and maybe better... some good lessons learnt.
RPE: 9
RPE: 9
Running warm up/down 50:00
Saturday Jul 12, 2008 #
Orienteering (sprint model) 35:00
jogging round some of the model with helen w then 4 x 3 controls full effort sprints. amazing how much harder it is at full speed. really looking forward to racing tomorrow!
RPE: 7
RPE: 7
Friday Jul 11, 2008 #
Orienteering 40:00
sprint training in sumperk. good fun. interesting route choices and good to get a bit of speed in the legs. ran first five controls as L1 then 5 controls faster, 1 L1, 2 fast and home L1. two short sprint o sections after, 3 strides and a nice warm down with pip and sarah.
C • ooh 2
Thursday Jul 10, 2008 #
Event: WOC 2008
Note
slept:7.0 (rest day)
travelling to woc...
Wednesday Jul 9, 2008 #
Running intervals (cruise) 1:10:00
decided running in the morning would be a good plan to avoid afternoon dizzieness. seemed to work pretty well.
12 w/u then 4 x {5 mins, 90s walk} then 32 w/d
did all the reps up the bottom of rivelin, except for the last minute of the last one when i turned round and ran downhill :)
RPE: 8
12 w/u then 4 x {5 mins, 90s walk} then 32 w/d
did all the reps up the bottom of rivelin, except for the last minute of the last one when i turned round and ran downhill :)
RPE: 8
Tuesday Jul 8, 2008 #
Note
(rest day)
Monday Jul 7, 2008 #
Running (L1) 35:00 [2]
Sunday Jul 6, 2008 #
Running (warm up and triple jump!) 18:00
warming up with kelly then 2 triple jumps, didn't get time to do third as had to go and run 3k...
jumped 8.21 and 8.24. can't remember what i jumped 2 years ago but they were only my9th and 10th jumps ever (including practices!) so not too bad :)
jumped 8.21 and 8.24. can't remember what i jumped 2 years ago but they were only my9th and 10th jumps ever (including practices!) so not too bad :)
Running race (3k) 11:40 [5] 3.0 km (3:53 / km)
not my best race ever! just fitted it in between rain showers but track was quite wet and windy. most of the girls running were significantly faster than me and i made the mistake of setting off too quick behind them.
splits were (400 at start then 200s). 85,44,47,45,47,46,47,48,48,48,49,49,48,45
first 4 laps felt ok, but then legs got heavy and died a bit. don't think yesterdays run or this mornings walk up win hill in the rain helped.. know i can go faster!
RPE: 9
splits were (400 at start then 200s). 85,44,47,45,47,46,47,48,48,48,49,49,48,45
first 4 laps felt ok, but then legs got heavy and died a bit. don't think yesterdays run or this mornings walk up win hill in the rain helped.. know i can go faster!
RPE: 9
Running warm up/down 15:00 [1]
Saturday Jul 5, 2008 #
Running 1:22:00 [3]
shoes: Walshes
middle's birthday run. no other girls there and i made the mistake of running with the boys and having to try keep up! fun though and just missed being chastaised by angry land owner :)
RPE: 7
RPE: 7
Friday Jul 4, 2008 #
Note
(rest day)
Thursday Jul 3, 2008 #
Running intervals (Intervals 2) 1:00:00
Warm up down to rivelin then 20 x {30s hard, 30s cruise} up the bottom of the valley. then warm down up the coppice track and back through bole hill. slightly longer warm down than i'd intended!
good session though, but found it difficult to decide speed on the cruise sections
RPE: 8
good session though, but found it difficult to decide speed on the cruise sections
RPE: 8
Wednesday Jul 2, 2008 #
Strength & Conditioning 30:00 [3]
3 x 6 x 38kg SLDL
3 x 6 x 60kg squat
3 x 6 doubles x 14kg DB lunges
with the usual stuff in between
RPE: 6
3 x 6 x 60kg squat
3 x 6 doubles x 14kg DB lunges
with the usual stuff in between
RPE: 6
Pilates 30:00 [1]
X Training (rounders) 5:00 [2]
hehe. wonder who will diss this first...
but i did have to run fast and i did get out of breath. plus i scored 4.5 rounders :)
but i did have to run fast and i did get out of breath. plus i scored 4.5 rounders :)
Running (L1) 34:00 [2]
easy down rivelin. feeling tired
RPE: 4
RPE: 4
Tuesday Jul 1, 2008 #
Swimming (L1) 15:00 [2]
got half way to the gym and realised i'd left the paper i'm writing at home... so by the time i'd gone back and got it, i only had 15 mins left, doh. nice to stretch out and relax in the pool.
RPE: 3
RPE: 3
Running intervals 52:00
really really tough session tonight. wasn't sure if i would finish it part way through but managed to get to the end :)
2 x { 4 mins hard (2 laps of outside) then 15s then 300m as fast as poss}
did the 300s in 1 min. very dizzy by the end.
then 8 x 200m in trilauf. after the third one i was seeing black stars, but discovered that sitting down between each rep eased the dizziness.
3 very slow laps warm down!
RPE: 9
2 x { 4 mins hard (2 laps of outside) then 15s then 300m as fast as poss}
did the 300s in 1 min. very dizzy by the end.
then 8 x 200m in trilauf. after the third one i was seeing black stars, but discovered that sitting down between each rep eased the dizziness.
3 very slow laps warm down!
RPE: 9