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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Running16 8:55:21 52.17 83.96 1400
  Orienteering10 7:45:18 32.09(14:30) 51.65(9:01) 920
  Pilates1 45:00
  Total23 17:25:39 84.26 135.61 2320
averages - sleep:16.3

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Sunday Oct 31, 2010 #

6 PM

Running 28:25 intensity: (21:04 @1) + (5:54 @2) + (1:27 @3) 3.92 km (7:15 / km) +43m 6:52 / km
ahr:134 max:157 slept:8.5 shoes: NB750

short evening jog

Saturday Oct 30, 2010 #

12 PM

Running 47:20 intensity: (12:54 @1) + (19:47 @2) + (14:39 @3) 9.01 km (5:15 / km) +150m 4:51 / km
ahr:149 max:163 slept:8.5 shoes: New Balance 758

rivelin run

Monday Oct 25, 2010 #

Note
(rest day)

totally worn down, soo much on and always on the verge of getting ill so decided to have a rest 5 days.

Sunday Oct 24, 2010 #

11 AM

Running 1:10:15 intensity: (53:32 @1) + (16:02 @2) + (41 @3) 11.78 km (5:58 / km) +162m 5:35 / km
ahr:140 max:156 slept:9.5 shoes: NB840 trail

along white edge then cut down from the trig and back along froggatt. Started off with alex but after the trig on my own whilst he did a long cut. Legs feeling good again but head still aching and the rest of me wasn't feeling great. still quite worn down i guess...

Saturday Oct 23, 2010 #

12 PM

Running 55:02 intensity: (42:29 @1) + (8:26 @2) + (3:16 @3) + (51 @4) 7.43 km (7:24 / km) +135m 6:47 / km
ahr:139 max:169 slept:9.5 shoes: NB840 trail

loop on burbage with alex, including checking out my 5 min mistake from last weekend. Pretty minging day and not feeling great but good to get out.
C • 5 min mistake 2

Friday Oct 22, 2010 #

Note
(rest day)

Thursday Oct 21, 2010 #

Note
(rest day)

Wednesday Oct 20, 2010 #

5 PM

Running 1:25:30 intensity: (35:48 @1) + (26:06 @2) + (23:22 @3) + (14 @4) 14.17 km (6:02 / km) +344m 5:23 / km
ahr:147 max:164 slept:7.5

Run from Summergrove after all day trip round Sellafield. Good to get out and stretch my legs and felt better than i'd expected to. Got to the top of Dent just as the sun was setting which was beautiful but meant it got quite dark on the way back...

Tuesday Oct 19, 2010 #

Note
(rest day)

Up at Sellafield for the rest of the week...

Monday Oct 18, 2010 #

Note
(rest day)

really busy again

Sunday Oct 17, 2010 #

Running warm up/down 10:00 [1]
shoes: Jalas Jukola

12 PM

Orienteering 1:02:22 [4] 7.73 km (8:04 / km) +165m 7:18 / km
slept:8.5 shoes: Jalas Jukola

Compass sport cup. managed to leave my entire o bag at home including compass and si card which wasn't a good start. started off alright but head was aching and not really up for orienteering. Lost 5 mins trying on a control in suprise view woods and lost heart a bit after that. Glad when it finished but at least it got me out the house.

Saturday Oct 16, 2010 #

4 PM

Running 1:00:06 intensity: (37:13 @1) + (18:45 @2) + (4:08 @3) 9.47 km (6:21 / km) +164m 5:51 / km
ahr:141 max:162 slept:9.0 shoes: NB800

With Hanne from Moscar along Stanage edge to almost the pole and back. Nice run :)

Friday Oct 15, 2010 #

Note
(rest day)

Thursday Oct 14, 2010 #

Note
(rest day)

Wednesday Oct 13, 2010 #

Pilates 45:00 [1]

6 PM

Orienteering 41:11 intensity: (20:00 @2) + (21:11 @3) 5.43 km (7:35 / km) +119m 6:50 / km
shoes: Jalas Jukola

Night o at Loxley. Good apart from a 4 minute error when I totally could not work out which path junction I was at. Head clearly not with it. Think I might be better off not orienteering at all at the moment.
Plus it cost £4, for a badly printed A4 piece of paper. Where does the money go to?

Tuesday Oct 12, 2010 #

7 AM

Running 25:43 [1] 4.06 km (6:20 / km) +98m 5:39 / km
shoes: NB750

short bole hill loop from home

Monday Oct 11, 2010 #

Note
(rest day)

Sunday Oct 10, 2010 #

Note
(rest day)

my body seems to be crashing...

Saturday Oct 9, 2010 #

10 AM

Running 1:08:29 intensity: (51:39 @1) + (16:50 @2) 11.21 km (6:07 / km) +182m 5:39 / km
ahr:140 max:155 slept:8.5 shoes: NB800

Run with alex from scarth nick past the shooting house and up killer hill. nice to run round some old haunts but not feeling very good so took it easy

Thursday Oct 7, 2010 #

6 PM

Running 28:22 [1] 5.0 km (5:40 / km) +81m 5:15 / km
slept:8.0 shoes: NB750

short evening jog

Wednesday Oct 6, 2010 #

Note
(rest day)

tired and busy!

Tuesday Oct 5, 2010 #

9 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
slept:9.0 shoes: Jalas Jukola 2

Orienteering 52:36 intensity: (13:01 @1) + (21:16 @2) + (18:19 @3) 5.37 km (9:48 / km) +180m 8:23 / km
ahr:150 max:163 slept:9.0 shoes: Jalas Jukola 2

Last training session in the cool terrain - 'middle distance race' although we knew it would be a bit longer. Lost a bit of time to numbers 1 and 3 and HP caught me at 3 then we kept taking different routes but ending up at the controls at the same time which was quite entertaining. Got away in the middle then made a 2:40 mistake and got caught back up but finally got away again. Most of the legs today went really well and my orienteering is getting much better in this terrain. Just need to force myself be disciplined as the few stupid errors came from not concentrating...

Shoes made it to 500km today and also made it into the bin with a big hole by each big toe joint - this terrain is going to be brutal for shoes.

Really great training/racing week and have lots of ideas to work on over the winter :)

Monday Oct 4, 2010 #

9 AM

Running 4:31 [1] 0.5 km (9:02 / km) +24m 7:17 / km
ahr:112 max:143 slept:8.0

Orienteering 1:13:17 intensity: (1:10:14 @1) + (3:03 @2) 7.15 km (10:15 / km) +246m 8:45 / km
ahr:130 max:148 slept:8.0 shoes: NB800

Checking out number 1 from yesterday then running the boys 1-9.
Good to work out what went wrong yesterday. Some really good bits today and some very demoralising bits where the map just didn't make sense. Feeling very tired after yesterday's race which didn't help.
4 PM

Orienteering 30:00 [1] 4.0 km (7:30 / km)
slept:8.0 shoes: NB800

2 hour map walk/jog with toni, the girls and jonn are. Really good to hear different ideas about the terrain and planning routes/legs.

Sunday Oct 3, 2010 #

11 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
slept:9.0 shoes: Jalas Jukola 2

On the warm up map plus drills and strides
12 PM

Orienteering 1:27:51 [4] 10.0 km (8:47 / km)
slept:9.0 shoes: Jalas Jukola 2

World Cup long race.
Not a good start - didn't have a detailed enough plan in my mind, got confused by the small paths, ended up on the wrong hill and lost 5 mins. Capucine caught me and we took the same route to 2 (except where she missed the path then saw me above her!). Don't think it was the best route in the end, but it gave my mind a rest and let me settle back down. The rest of the coruse went generally well but a few <1 min misses. Ran with quite a lot of different people throughout the course and there were 6 of us going through the spectator. Started getting really tired but out orienteerd the group on 2 of the controls in the last loop. Died on the track run to the last control and lost over 30s.
Ended up 19th which is a good result and happy with the top 20 but really frustrated by the mistake on number 1.
Good race experience though and good to know that i can do it - without the mistake to the first control I would have been 10th even if i keep the rest of the misses.
Lots of learning to take home and work on over the winter :)
C • good stuff Rach 2
2 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
slept:9.0 shoes: Jalas Jukola 2

warm down with helen p and tessa.

Saturday Oct 2, 2010 #

8 AM

Orienteering 30:23 [1] 2.9 km (10:29 / km) +62m 9:28 / km
ahr:128 max:144 slept:9.0 shoes: Jalas Jukola 2

model event
11 AM

Running warm up/down 4:24 [1] 0.76 km (5:47 / km)
ahr:131 max:142 slept:9.0 shoes: NB800

Orienteering 4:19 intensity: (33 @1) + (25 @2) + (3:00 @3) + (21 @4) 0.79 km (5:28 / km)
ahr:156 max:165 slept:9.0 shoes: NB800

Orient show qualifier D.
Sooooo much fun! felt like a kid at a fairground :)
GPS is too slow to pick up going through the maze ;)

Orienteering 4:13 intensity: (36 @1) + (34 @2) + (2:23 @3) + (40 @4) 0.73 km (5:47 / km)
ahr:154 max:166 slept:9.0 shoes: NB800

Orient show qualifier E

Orienteering 3:39 intensity: (26 @1) + (31 @2) + (1:55 @3) + (47 @4) 0.71 km (5:08 / km)
ahr:156 max:166 slept:9.0 shoes: NB800

Orient show qualifier F.

After waiting around for almost 2 hours in the sunshine qualified from our pool in second behind Sarah :)
4 PM

Orienteering 5:16 intensity: (1:07 @1) + (30 @2) + (1:08 @3) + (2:23 @4) + (8 @5) 0.88 km (5:59 / km)
ahr:153 max:170 slept:9.0 shoes: NB800

Semi Final B, qualified first :) Unfortunately sarah got confused at the first control and just missed out to a portugese and a spanish girl who had the same time.

Orienteering 5:24 intensity: (12 @1) + (5 @2) + (1:18 @3) + (42 @4) + (3:07 @5) 0.96 km (5:38 / km)
ahr:167 max:179 slept:9.0 shoes: NB800

Orient show final - 1st!
Won a nice bunch of flowers and a terrible trophy :)
It was me, pip, mikiko, una and raquel. Entered the maze for the last time after the butterflies about 20m behind pip and managed to claw in the distance so she only beat me by half a meter over the line but one of her punches didn't register so she got a 30s penalty.
Really awesome set of races. we should definitely do more of this in Britain.
C • Brilliant!! 2

Friday Oct 1, 2010 #

8 AM

Running warm up/down 7:14 intensity: (1:18 @1) + (2:24 @2) + (3:20 @3) + (12 @4) 1.15 km (6:17 / km) +18m 5:49 / km
ahr:153 max:166 slept:9.0 shoes: Jalas Jukola 2

warm up with the girls

Orienteering 1:04:47 intensity: (4:03 @1) + (30:00 @2) + (29:45 @3) + (59 @4) 5.0 km (12:57 / km) +148m 11:17 / km
ahr:154 max:165 slept:9.0 shoes: Jalas Jukola 2

practice "middle" race but the plan changed when we saw the map so longer. Legs tired today which made getting through the terrain hardwork as there were a lot of brashings. Needed to take the paths more. fun though and looking forward to an afternoon off!
GPS patchy and it gave up part way round.
C • nice one! 5

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