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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  Running30 15:19:49 85.18(10:48) 137.09(6:43) 2674
  Orienteering13 11:31:03 46.65(14:49) 75.08(9:12) 1936
  Strength & Conditioning3 2:27:26
  Total33 29:18:18 131.84 212.17 4610
averages - sleep:23.5 rhr:57 weight:58.2kg

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Saturday Jul 31, 2010 #

Note
(rest day)

Indian wedding in London

Friday Jul 30, 2010 #

8 AM

Running 11:25 intensity: (9:16 @1) + (2:09 @2) 1.98 km (5:46 / km) +24m 5:26 / km
ahr:138 max:155 slept:7.5 shoes: New Balance 758

Running 19:31 intensity: (9:40 @1) + (1:56 @2) + (3:30 @3) + (3:45 @4) + (40 @5) 2.81 km (6:57 / km) +181m 5:15 / km
ahr:144 max:171 slept:7.5 shoes: New Balance 758

3 x 3 min hills with 4 min rest. felt tougher than i'd hoped but going well. 273,273,gg

Running 9:23 intensity: (8:47 @1) + (36 @2) 1.59 km (5:54 / km) +2m 5:52 / km
ahr:132 max:149 slept:7.5 shoes: New Balance 758

5 PM

Running 22:57 intensity: (21:42 @1) + (48 @2) + (27 @3) 4.15 km (5:32 / km) +25m 5:22 / km
ahr:134 max:164 slept:7.5 shoes: New Balance 758

round the docks with alex

Thursday Jul 29, 2010 #

Note
(rest day)

ended up in work until 8pm trying to sort out my computer so no training today

Wednesday Jul 28, 2010 #

7 AM

Running 15:33 [1] 2.49 km (6:15 / km) +40m 5:47 / km
rhr:58 slept:8.5 shoes: New Balance 758

Strength & Conditioning 45:00 [1]
rhr:58 slept:8.5 shoes: New Balance 758

a weights session with almost no weights :)
SS3

Running 4:48 [1] 0.78 km (6:09 / km) +14m 5:39 / km
rhr:58 slept:8.5 shoes: New Balance 758

6 PM

Running 10:00 [1] 1.72 km (5:49 / km) +24m 5:26 / km
rhr:58 slept:8.5 shoes: New Balance 758

pretty quick down to Devonshire Green as was about to be late!

Orienteering 28:44 intensity: (25:00 @3) + (3:44 @4) 5.32 km (5:24 / km) +38m 5:13 / km
rhr:58 slept:8.5 shoes: New Balance 758

fun SYO street score. I am rubbish at turning the map over and back and rubbish at finding the answers to questions -so probably fortuante that woc involves neither :) really enjoyed it and good at getting me to run hard towards the end when i was running out of time. thanks oli!
C • full house 2

Running 10:07 [1] 1.72 km (5:53 / km) +47m 5:11 / km
rhr:58 slept:8.5 shoes: New Balance 758

Tuesday Jul 27, 2010 #

8 AM

Running 24:05 intensity: (23:40 @1) + (25 @2) 3.75 km (6:25 / km) +102m 5:39 / km
ahr:128 max:150 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

morning jog
6 PM

Running 7:09 intensity: (4:36 @1) + (1:40 @2) + (53 @3) 1.45 km (4:56 / km)
ahr:137 max:160 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

3 laps + 2 strides (too late for the drills!)

Running 23:02 intensity: (6:42 @1) + (2:34 @2) + (5:04 @3) + (4:17 @4) + (4:25 @5) 5.24 km (4:24 / km) +2m 4:23 / km
ahr:156 max:175 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

5 x 800m with 200m walk/jog
2.58 (1.32) 2.59 (1.39) 2.59 (1.47) 2.58 (1.56) 2.57
Probably my most consistent reps ever and very happy with the session.
Ran with Joanna, Hannah and Fiona - Jo is like a metronome which really helped get it right. we were aiming for 90s laps or just under so spot on.
feeling good!

Running 8:36 intensity: (3:26 @1) + (5:10 @2) 1.59 km (5:25 / km)
ahr:143 max:150 slept:7.5 weight:58.1kg shoes: inov-8 RoadX 238

warm down with Jo and Hannah

Monday Jul 26, 2010 #

9 AM

Running 23:50 intensity: (19:38 @1) + (1:20 @2) + (2:52 @3) 3.68 km (6:29 / km) +106m 5:40 / km
ahr:134 max:164 rhr:54 slept:9.5 weight:58.9kg shoes: New Balance 758

morning jog
6 PM

Running 1:02:11 intensity: (58:04 @1) + (3:52 @2) + (15 @3) 5.81 km (10:42 / km) +101m 9:51 / km
ahr:114 max:155 rhr:54 slept:9.5 weight:58.9kg shoes: New Balance 758

down to malin bridge, drills, home.
can tell i've had a few weeks without the proper equipment. the hopping was really tricky!
feeling a bit tired (no afternoon nap today!) but otherwise all good.

Sunday Jul 25, 2010 #

12 PM

Running 25:00 [1] 3.5 km (7:09 / km) +50m 6:40 / km
slept:9.5 shoes: New Balance 1060

out along the conduit then back over the hill.
felt much better than i expected too which is good. the resting has obviously done me good and warded off the mean bugs. training resumes tomorrow :)

Saturday Jul 24, 2010 #

Note
slept:9.5 (sick) (rest day)

seem to have escaped the worst of it. maybe i have just had all tonsilitis variations already?!

Friday Jul 23, 2010 #

Note
slept:9.0 (sick) (rest day)

slept for 3 hours this afternoon. alex his mild tonsilitis and i seem to be fighting his bugs. no training til i am better as don't want to get it for real.

Thursday Jul 22, 2010 #

8 AM

Running 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km
slept:8.0 shoes: New Balance 758

morning run. almost didn't go as not feeling 100% but decided i would see how i felt. it was ok but don't think i will do hills later.

Wednesday Jul 21, 2010 #

7 AM

Running 16:15 intensity: (13:27 @1) + (1:29 @2) + (1:19 @3) 2.58 km (6:18 / km) +40m 5:51 / km
ahr:133 max:159 slept:8.0 weight:58.1kg shoes: New Balance 1060

Strength & Conditioning 37:21 [1]
ahr:92 max:117 slept:8.0 weight:58.1kg shoes: New Balance 1060

jumps, zig zag bounds, olympic warm up, single leg squats.
3 x 6 x box drop squat jump
4 x 4 x HHS (60, 70, 75, 80)
4 x 4 x 30kg squat jumps
3 x {24 triple knee drive, hip leg lifts, 10 pressups, 12 bridge leg raises}

Running 8:11 [1] 1.4 km (5:51 / km) +14m 5:34 / km
ahr:122 max:134 slept:8.0 weight:58.1kg shoes: New Balance 1060

6 PM

Running 43:44 intensity: (31:04 @1) + (5:58 @2) + (6:31 @3) + (11 @4) 7.07 km (6:11 / km) +149m 5:36 / km
ahr:142 max:166 slept:8.0 weight:58.1kg shoes: New Balance 1060

down rivelin with alex

Tuesday Jul 20, 2010 #

6 PM

Running 49:26 intensity: (43:56 @1) + (5:19 @2) + (11 @3) 6.88 km (7:11 / km) +64m 6:52 / km
ahr:126 max:155 slept:7.0 shoes: New Balance 1060

down to hillsborough park, drills and strides then back including 10 x 10s hill sprints.
then lots of stretching
C • was a lovely suprise to see... 2

Sunday Jul 18, 2010 #

7 AM

Running 30:09 intensity: (27:51 @1) + (1:58 @2) + (20 @3) 4.42 km (6:49 / km) +53m 6:26 / km
ahr:119 max:160 slept:8.5 shoes: inov-8 RoadX 238

morning jog with pip from our house to Gloshaugen and round most of a sprint course there. tested a few route choices for fun but the best one was quite obvious. legs feeling surprisingly good and nice to get out before the long day of travelling.

Saturday Jul 17, 2010 #

9 AM

Running 13:33 intensity: (8:04 @1) + (2:11 @2) + (3:18 @3) 1.13 km (11:59 / km)
ahr:121 max:160 slept:8.0 shoes: Jalas Jukola 2

warm up and drills
C • blimey rach 3

Orienteering 1:04:38 intensity: (7:58 @1) + (18:08 @2) + (37:34 @3) + (58 @4) 7.22 km (8:57 / km) +209m 7:49 / km
ahr:154 max:165 slept:8.0 shoes: Jalas Jukola 2

O "race" from Saksvikvollen running the woc training course. A bit too tired in the legs to race properly but went as fast as my legs would go. We started at 3 mins intervals to try simulate a proper race and I started last. Ran the first part really well then missed alot of time on 10. Was slightly too high and saw helen even higher up then pip turned up as well. Eventually relocated and found the control but should have done so a lot faster. This was the only control I didn't have a really definite attackpoint for and it showed. lesson learnt. Also made a mistake on 16, didn't go quite far enough round the hill and dropped into the wrong reentrant. Really thought I was in the right place until I started leaving to head to the next one then worked out what i'd done and found the real reentrant.
A great area and a really positive course to finish the week on. Very excited about WOC now!

Running 7:23 [1] 1.11 km (6:39 / km) +22m 6:03 / km
ahr:127 max:138 slept:8.0 shoes: Jalas Jukola 2

warm down

Friday Jul 16, 2010 #

9 AM

Running 12:16 [1] 1.19 km (10:18 / km) +58m 8:17 / km
ahr:113 max:137 slept:8.75 shoes: Jalas Jukola 2

up to the start

Orienteering 50:48 intensity: (26:12 @1) + (5:48 @2) + (6:01 @3) + (8:19 @4) + (4:28 @5) 4.89 km (10:23 / km) +70m 9:42 / km
ahr:142 max:175 slept:8.75 shoes: Jalas Jukola 2

forest sprint intervals with CZE. awesome session. Ran the first on my own then the other three in a train with pip and HB starting 15s apart. Started the first one 2nd, the second 1st and the last 3rd and finished first on all of them :)

Running 7:59 [1] 1.09 km (7:19 / km) +15m 6:52 / km
ahr:130 max:142 slept:8.75 shoes: Jalas Jukola 2

jog warm down
3 PM

Running 18:06 [1] 1.52 km (11:54 / km) +228m 6:48 / km
ahr:129 max:143 slept:8.75 shoes: Jalas Jukola 2

Long long uphill warm up to the start.

Orienteering 58:21 intensity: (10:25 @1) + (24:57 @2) + (22:50 @3) + (9 @4) 7.46 km (7:49 / km) +176m 7:00 / km
ahr:152 max:164 slept:8.75 shoes: Jalas Jukola 2

Really fun orienteering course on Nordmarka. cruised round and really enjoyed it.3 sets of butterflies on the top and my biggest mistake was forgetting which loop I was navigating to the first time out the middle (1:30), oops.
Not the best line to 2, a bit hesitant into 16 and confused by the levels on 18 but generally really pleased although I think it was easier than most of the stuff we've done this week due to the open marshes and beautiful fell top!

Running 7:05 [1] 0.85 km (8:20 / km)
ahr:117 max:128 slept:8.75 shoes: Jalas Jukola 2

back down the hill with helen

Thursday Jul 15, 2010 #

9 AM

Orienteering 58:56 intensity: (51:35 @1) + (7:21 @2) 5.12 km (11:31 / km) +159m 9:58 / km
ahr:131 max:151 slept:8.5 shoes: Jalas Jukola 2

I was rubbish this morning. Middle distance training on Trolla. Started off badly missing 1 and 2 then a huge error on 6. Gave myself a good talking to at number 7 (it had taken me almost half an hour to get to this point) and managaed to orienteer well round to 14 but then bailed and ran home via the last 3 controls. Sometimes its better to just stop and sleep.
2 PM

Orienteering 1:03:24 intensity: (53:16 @1) + (10:08 @2) 7.01 km (9:03 / km) +150m 8:10 / km
ahr:136 max:154 slept:8.5 shoes: Jalas Jukola 2

Really good this afternoon! Control pick on Vintervannsmyra. No controls out but found almost all of them really well, just a couple of dodgy knolls that were hard to tell what was knoll and what wasn't. they've been building new ski trails with a bulldozer which made a few of the controls interesting...
really enjoyed it and redeemed myself after this morning :)

Wednesday Jul 14, 2010 #

8 AM

Running 9:41 intensity: (3:52 @1) + (3:34 @2) + (2:15 @3) 1.2 km (8:04 / km) +21m 7:26 / km
ahr:143 max:160 slept:8.0 shoes: Jalas Jukola 2

Orienteering 44:45 intensity: (13:11 @1) + (15:09 @2) + (16:25 @3) 4.5 km (9:57 / km) +195m 8:10 / km
ahr:150 max:164 slept:8.0 shoes: Jalas Jukola 2

Middle distance race training with CZE and DEN and SI out in the forest.
Awesome training race, mainly controls in the green so fairly low vis and you really had to stay in contact.
Lost 15s at 3 (too low) and 1:15 at 4 (thought i found the boulder on route but was way low for the control). Other than those two the first part went really well, good lines and plans and i always knew where the control would be. Then I obviously started to get tired. Had a momentary skitz on the way to 11 and started running 90o in the wrong direction (1:05), poor plan on 12 (20s), bumbling to 13 (40s) and should have taken the tarmac at the end (30s).
Very glad that i have a rest afternoon planned, think my head must have got a bit tired with all this concentrated orienteering :)

Running 6:57 [1] 1.03 km (6:45 / km) +26m 5:59 / km
slept:8.0 shoes: Jalas Jukola 2

along the road with helen

Tuesday Jul 13, 2010 #

9 AM

Running 31:54 intensity: (29:22 @1) + (49 @2) + (1:30 @3) + (8 @4) + (5 @5) 3.89 km (8:12 / km) +240m 6:16 / km
ahr:124 max:170 slept:8.5 shoes: Jalas Jukola 2

up to Elgsethytta. Nice to run on a hard surface for a bit and absolutely gorgeous in the woods by the stream. a shame it was so misty that there was zero view from the top! Collected my first til topps word :)

Orienteering 33:43 [1] 2.17 km (15:32 / km) +5m 15:22 / km
ahr:128 max:144 slept:8.5 shoes: Jalas Jukola 2

part of the H21 course on the way back down. orienteering well and spiked them all except no12 which was a bit vague with no controls out.
2 PM

Running 3:55 intensity: (3:30 @1) + (25 @2) 0.58 km (6:45 / km)
ahr:125 max:155 slept:8.5 shoes: Jalas Jukola 2

before the Skraali training. elise very kindly gave us a lift up to the top of the hill for the start.

Orienteering 46:24 intensity: (34:41 @1) + (10:10 @2) + (1:33 @3) 4.93 km (9:25 / km) +71m 8:47 / km
ahr:140 max:162 slept:8.5 shoes: Jalas Jukola 2

skraali training. orienteered really well up until number 12 which took me ages to find (lost just over 5 mins). then i took a bad route to 13 and missed 14 (another 2:30 lost). pleased with 90% of the course and felt like i was picking good routes and flowing well. 12 was dodgy but there's no excuse for 13 & 14, i just lost concentration.

Monday Jul 12, 2010 #

9 AM

Orienteering 1:03:19 [1] 6.64 km (9:32 / km) +228m 8:08 / km
slept:7.0 shoes: Jalas Jukola 2

line followed by pairs exercise with helen then control pick all planned by the danes. Worked really having to hang controls as then i was really looking ahead and making plans for the other controls. fun :)
3 PM

Running 12:30 intensity: (10:58 @1) + (1:12 @2) + (20 @3) 1.14 km (10:58 / km) +106m 7:30 / km
ahr:128 max:157 slept:7.0 shoes: Jalas Jukola 2

to the start of the afternoon training

Orienteering 1:21:01 intensity: (45:01 @1) + (23:00 @2) + (13:00 @3) 7.69 km (10:32 / km) +242m 9:06 / km
ahr:140 max:164 slept:7.0 shoes: Jalas Jukola 2

awesome relay training with CZE, DEN and LTU. 4 intervals starting either in first pack or second pack 30s - 1 min after. really good practice for navigating under pressure and running in a big group. Suprising how on your own you could be with the gaffling despite there being about 25 of us running. Really positive training as I could keep up with the pack and still do my own orienteering :) Made two mistakes so some good learning aswell.

Sunday Jul 11, 2010 #

8 AM

Orienteering 58:22 intensity: (28:22 @1) + (10:00 @3) + (20:00 @4) 6.24 km (9:21 / km) +336m 7:22 / km
slept:7.5 shoes: Jalas Jukola 2

Relay training with the swedes in Estenstaddsmarke (sp?). four trains with varying start. missed the second one out of my time so thats below.
baptism of fire to trondheim terrain :)
missed the second control but so did most people. the rest went pretty well. it was green and bushy and hardwork but totally loved it. nice to slay some swedes, they're not as good in tough terrain!

Orienteering 20:00 [3] 2.0 km (10:00 / km)
slept:7.5 shoes: Jalas Jukola 2

the second train that i missed out above

Running 8:00 [1] 1.0 km (8:00 / km)
slept:7.5 shoes: Jalas Jukola 2

2 PM

Running 18:00 [1] 2.0 km (9:00 / km) +52m 7:58 / km
slept:7.5 shoes: inov-8 RoadX 238

warming up with pip and line
then drills

Orienteering 18:38 [4] 3.89 km (4:47 / km) +59m 4:27 / km
slept:7.5 shoes: inov-8 RoadX 238

sprint in town. cruised round nicely. some good route choices and quite fun despite the rain :)

Friday Jul 9, 2010 #

Note
(rest day)

i didn't want to have a rest day but today has been insane. made it down to london fine in the end for very nice dinner :)

Thursday Jul 8, 2010 #

11 AM

Running 11:41 [1] 2.04 km (5:44 / km) +25m 5:24 / km
ahr:154 max:176 slept:9.0 weight:58.2kg shoes: inov-8 RoadX 238

Running 33:23 intensity: (17:19 @1) + (2:50 @2) + (7:20 @3) + (4:43 @4) + (1:11 @5) 5.03 km (6:38 / km) +283m 5:11 / km
ahr:142 max:173 slept:9.0 weight:58.2kg shoes: inov-8 RoadX 238

5 x 3 min upperthorpe hills (273, 273, gg, gg, gg) with 3:50 jog down
tough session as always but really pleased to get as far or further each time.
lots of these to come with less rest next time :)

Running 11:33 intensity: (10:37 @1) + (56 @2) 1.96 km (5:54 / km) +2m 5:52 / km
ahr:134 max:152 slept:9.0 weight:58.2kg shoes: inov-8 RoadX 238

Wednesday Jul 7, 2010 #

7 AM

Running 16:41 [1] 2.54 km (6:34 / km) +42m 6:04 / km
ahr:129 max:144 slept:8.0 shoes: New Balance 1060

to hallam

Strength & Conditioning 1:05:05 [1]
ahr:104 max:142 slept:8.0 shoes: New Balance 1060

SS1
warm up: jumps, zigzag bounds , tuck jumps, 2 sets olympic warm up, single leg squat
3 x 6 x box drop squat jump
warm up squats
4 x 4 x HHS (65, 70, 75, 80)
4 x 4 x loaded squat jump (30, 35, 35, 35)
3 x 2 x 8 x single leg step up 35kg
3 x 8 x calf raises (40, 40, 45)
3 x {12 x 2 x sb knee drive, 6 x 2 x hip leg lift, 12 x bridge leg lift, 12 press ups}

Running 7:57 intensity: (6:36 @1) + (1:21 @2) 1.36 km (5:51 / km) +16m 5:32 / km
ahr:132 max:150 slept:8.0 shoes: New Balance 1060

round the block including two hill sprints
5 PM

Running 1:26:47 intensity: (1:19:53 @1) + (3:58 @2) + (2:56 @3) 13.67 km (6:21 / km) +187m 5:56 / km
ahr:133 max:161 slept:8.0 shoes: New Balance 1060

nice evening run with alex round redmires. only rained once and really beautiful views. need to get out like this more often.

Tuesday Jul 6, 2010 #

8 AM

Running 29:37 intensity: (27:33 @1) + (2:04 @2) 5.14 km (5:46 / km) +74m 5:22 / km
ahr:132 max:149 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

morning run
5 PM

Running 15:52 intensity: (10:20 @1) + (3:24 @2) + (2:08 @3) 2.5 km (6:21 / km)
ahr:143 max:161 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

4 laps plus drills and strides

Running 32:02 intensity: (8:42 @1) + (2:55 @2) + (3:56 @3) + (6:18 @4) + (10:11 @5) 6.02 km (5:19 / km)
ahr:161 max:175 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

5 x 1k with 90s jog recovery across the diagonal. definitely didn't get to recover much!
3.39, 3.43, 3.52, 3.54, (longer break as had to go to loo) 3.59
started off with the girls who were doing 1k,800,600,400,200 as a fast session and consequently did the first one too quick and suffered later. think maybe i need to start taking my inhaler before intervals as even after the longer break before the last i was still much worse.
another good vo2max session :)

Running 8:37 intensity: (7:52 @1) + (45 @2) 1.46 km (5:54 / km)
ahr:137 max:147 slept:8.0 weight:58.3kg shoes: inov-8 RoadX 238

with hannah and kathy

Monday Jul 5, 2010 #

8 AM

Running 29:09 [1] 5.15 km (5:40 / km) +76m 5:16 / km
slept:7.5 shoes: inov-8 RoadX 238

morning jog. not particularly early but slept badly and feeling very tired.
6 PM

Running 23:49 [1] 2.88 km (8:16 / km) +64m 7:27 / km
slept:7.5 shoes: New Balance 758

warm up then half of a drills session, at which point my nose started bleeding and wouldn't stop so i walked home. grrrrr.

Saturday Jul 3, 2010 #

Note

exciting day of wedding antics! playing the dutiful sister and entertaining relatives old and new :)

Friday Jul 2, 2010 #

Note
(rest day)

much better but feeling very weak and sometimes dizzy. long journey down to windsor via derby to pick up my gran (who wasn't there. she's a bit forgetful and had popped to the shops!)

Thursday Jul 1, 2010 #

10 AM

Note
slept:11.0 weight:57.2kg (sick)

not feeling as bad as i did last night but still not good. day in bed...

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