Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m
	Running	29	19:15:28	103.89	(11:07)	167.19	(6:55)	2083
	Orienteering	11	9:37:43	50.94	(11:20)	81.98	(7:03)	677
	Strength & Conditioning	4	3:45:00
	Total	32	32:38:11	154.83		249.17		2760
averages - sleep:19.2 weight:59.5kg

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Wednesday Mar 30, 2011 #

6 AM

Running 27:51 5.2 km (5:21 / km) +50m 5:07 / km
slept:7.5

Along some streets and round a pretty little lake near DLR in Cologne. WIll be glad to get home!

Tuesday Mar 29, 2011 #

7 AM

Running 25:30 [1] 3.94 km (6:28 / km) +101m 5:44 / km
slept:7.0

early run before crazy day of IChemE accreditation and travelling to Germany

Monday Mar 28, 2011 #

7 AM

Running 16:56 [1] 2.56 km (6:37 / km) +41m 6:08 / km
slept:8.0 shoes: New Balance 758

to hallam

Strength & Conditioning 50:00 [1]
slept:8.0 shoes: New Balance 758

Weights session 1

Running 7:58 [1] 1.35 km (5:54 / km) +20m 5:30 / km
slept:8.0 shoes: New Balance 758

hallam to jessop west

6 PM

Running 24:17 [1] 4.65 km (5:13 / km) +6m 5:11 / km
slept:8.0 shoes: New Balance 758

work to EIS

Running 55:00 [1] 3.0 km (18:20 / km)
slept:8.0 shoes: New Balance 758

Drills with Coach Kelly. Last indoor session including a surprise (and not very fast) 800m time trial...

Running 2:46 [4] 0.8 km (3:27 / km)
slept:8.0 shoes: New Balance 758

800m time trial

Sunday Mar 27, 2011 #

8 AM

Running 41:47 6.53 km (6:24 / km) +74m 6:03 / km
slept:9.0 shoes: New Balance 758

From Florence's place in Freshford before going to see her new house. Alex was doing 5 min reps so I thought I might as well too, although I don't really like doing reps before breakfast. Insides not very happy but otherwise good.

Saturday Mar 26, 2011 #

1 PM

Running 1:27:36 14.99 km (5:51 / km) +297m 5:19 / km
ahr:143 max:165 slept:9.0 shoes: New Balance 758

lovely long run with alex and mark from his house in Bath. Up a big hill then along a new path, through the race course, round a detour and back. Could feel quad tightening up again towards the end but generally pretty good. So nice to be out running and not stuck inside working :)

Friday Mar 25, 2011 #

7 AM

Running 47:22 [1] 7.13 km (6:39 / km) +153m 6:00 / km
slept:7.5 shoes: New Balance 758

morning run with alex before final day of design week hell.

Wednesday Mar 23, 2011 #

5 PM

Running 45:05 7.89 km (5:43 / km) +123m 5:18 / km
ahr:137 max:156 slept:7.75 weight:59.9kg shoes: NB800

finally found the box, and a tasty mini egg. beautiful red sunset :)

C • hurrah! glad you finally fo... 4

Tuesday Mar 22, 2011 #

Note
slept:8.0 weight:59.6kg (rest day)

exhausted. went home and slept for an hour instead of training.

Monday Mar 21, 2011 #

6 PM

Running 22:34 4.63 km (4:52 / km) +5m 4:51 / km
ahr:139 max:152 slept:8.0 shoes: inov-8 RoadX 238

work to EIS
met the boys en route - good to not be late for a change!

Running 1:08:15 8.62 km (7:55 / km) +11m 7:52 / km
ahr:115 max:161 slept:8.0 shoes: inov-8 RoadX 238

drills with coach kelly. good session!

Sunday Mar 20, 2011 #

11 AM

Running 9:01 [1] 0.84 km (10:44 / km) +5m 10:26 / km
ahr:102 max:142 slept:8.5 weight:59.6kg shoes: Jalas Black (red)

warm up

Orienteering 49:35 7.01 km (7:04 / km) +124m 6:30 / km
ahr:156 max:168 slept:8.5 weight:59.6kg shoes: Jalas Black (red)

brilliant new area with detailed mining depressions and bell pits. Sadly my orienteering was just not up to it today. Too exhausted mentally and physically to orienteer properly. Lost 3 mins at 5, 30s at 6 and 1:30 at 13. The rest went ok...
went home and fell asleep for an hour and a half...

Running 29:46 [1] 2.65 km (11:14 / km) +55m 10:10 / km
ahr:123 max:140 slept:8.5 weight:59.6kg shoes: Jalas Black (red)

Jogging after searching for a boy called George and re-running the legs we made the biggest mistakes on.

Saturday Mar 19, 2011 #

11 AM

Running 8:27 1.25 km (6:46 / km) +23m 6:12 / km
ahr:127 max:148 slept:8.0 weight:59.3kg shoes: NB800

warm up

Orienteering 46:23 8.45 km (5:29 / km) +204m 4:54 / km
ahr:162 max:171 slept:8.0 weight:59.3kg shoes: NB800

Hathersage street race black course. Fun to run round here with a map, never been to lots of the little streets before. Fast and furious the whole way and really tired by the end. Lots of running through fields and big hills made it hard work! Pleased I managed to run it though, yesterday I was worried I might not be able to. Pretty sure I got all the route choices right (and even beat alex on 3 splits :) )
Got shouted at by a dog walker in a field for not shutting a gate I didn't open...

Running 4:04 [1] 0.28 km (14:31 / km)
ahr:103 max:108 slept:8.0 weight:59.3kg shoes: inov-8 Roclite 268

warm down

Friday Mar 18, 2011 #

Note
(rest day)

Absolutely exhausted by the end of today. 12 hours in work.
Started taking hay fever tablets so will see if they improve things...

Thursday Mar 17, 2011 #

Note
(rest day)

long day dealing with mother and future mother in law

C • sounds like fun! 2

Wednesday Mar 16, 2011 #

7 AM

Running 16:17 [1] 2.55 km (6:23 / km) +42m 5:54 / km
ahr:127 max:141 slept:8.0 shoes: New Balance 758

home to hallam

Strength & Conditioning 1:00:00 [1]
slept:8.0 shoes: New Balance 758

S&C programme 2

9 AM

Running 8:19 1.34 km (6:12 / km) +19m 5:48 / km
ahr:133 max:146 slept:8.0 shoes: New Balance 758

hallam to Jessop West

7 PM

Orienteering 38:09 4.84 km (7:53 / km) +103m 7:07 / km
ahr:146 max:164 slept:8.0 shoes: Jalas Black (red)

Night O on the new map of the woods at Redmires. Ridiculously foggy which made driving there interesting and made night orienteering feel like you were blind! Ran well until the last control which I overshot by a long way. Great little area and will be really fun to run round there when you can see more than 2m ahead!

Tuesday Mar 15, 2011 #

6 PM

Running 6:50 1.38 km (4:57 / km)
ahr:138 max:154 slept:8.5 weight:59.2kg shoes: New Balance 758

late due to traffic so 3 laps warm up then 2 strides

Running intervals 47:02 7.44 km (6:19 / km) +1m 6:19 / km
ahr:140 max:171 slept:8.5 weight:59.2kg shoes: New Balance 758

8 x 600m with 90s jog 200m recovery then 4 x 100m

Really please with this session and times got faster at the end :) worked out that if I make my legs go round as fast as michelle's then I run 2s faster per lap!!
good strides at the end too, feeling fast :)

2.17 (84) 2.21 (100) 2.20 (92) 2.19 (91) 2.21 (91) 2.17 (98) 2.16 (92) 2.14

Running 9:13 [1] 1.49 km (6:11 / km)
ahr:129 max:138 slept:8.5 weight:59.2kg shoes: New Balance 758

warming down

Monday Mar 14, 2011 #

6 PM

Running 25:19 4.58 km (5:32 / km) +6m 5:30 / km
ahr:131 max:162 slept:9.0 shoes: New Balance 758

work to EIS

Running 40:32 4.02 km (10:05 / km) +8m 9:59 / km
ahr:110 max:159 slept:9.0 shoes: New Balance 758

drills with coach kelly. late there as work went on too long but didn't miss too much. good fun and really starting to notice the difference.

Sunday Mar 13, 2011 #

10 AM

Running 2:56:17 [1] 22.42 km (7:52 / km) +494m 7:05 / km
slept:7.0 weight:59.8kg shoes: NB800

"2 hour run" with helen b that ended up a bit longer than anticipated! Went out to find March's roving box and failed :( didn't realise you needed to check out the fellrunner forum first in order to find it.

Great run though, enjoyed the sunshine and fun to run somewhere i've not been before. ENjoyed the terrain running as well despite the fact my legs are now destroyed!

Randomly bumped into Jenny near the end but stopping was not a good idea, legs did not want to move again after!

C • random! 3

C • Pampered Chef 2

Saturday Mar 12, 2011 #

6 PM

Running 41:24 [1] 7.26 km (5:42 / km) +138m 5:12 / km
slept:8.0 shoes: New Balance 758

run with mhairi and helen after a fun day of dress shopping :)

Friday Mar 11, 2011 #

7 AM

Running 15:21 2.46 km (6:14 / km) +39m 5:47 / km
ahr:131 max:146 slept:8.5 shoes: New Balance 758

to the gym

Strength & Conditioning 55:00 [1]
slept:8.5 shoes: New Balance 758

new programme 1.

Running 7:45 1.28 km (6:03 / km) +19m 5:38 / km
ahr:141 max:167 slept:8.5 shoes: New Balance 758

gym to jessop west

Thursday Mar 10, 2011 #

10 AM

Running 7:19 1.44 km (5:05 / km) +20m 4:45 / km
ahr:163 max:176 slept:8.5 shoes: New Balance 758

warm up

Running intervals 27:08 3.9 km (6:57 / km) +228m 5:23 / km
ahr:140 max:166 slept:8.5 shoes: New Balance 758

4 x 3 mins hill reps with 3:45 in between jog back down.
Ridiculously windy today. there were recycling bins, glass and tins rolling around all over the place. Consistant on the 4 reps but not as far as usual - legs felt tired but also due to wind against me. The downhills were faster than normal!
Calfs still really sore from tuesday's track session...

Running 6:23 [1] 1.16 km (5:30 / km)
ahr:132 max:140 slept:8.5 shoes: New Balance 758

warm down

Wednesday Mar 9, 2011 #

4 PM

Running 24:02 [1] 4.0 km (6:01 / km) +60m 5:35 / km
slept:8.0 weight:59.5kg shoes: New Balance 758

home to Jenny's work. Calf muscles really sore after track!

Strength & Conditioning 1:00:00 [1]
slept:8.0 weight:59.5kg

at the works with jenny. lots and lots of blues and greens plus a few spotty routes and a fun yellow one phil got us to do. Nice to be back climbing again. I really enjoy it every time I go but struggle finding time to fit sessions in!

Tuesday Mar 8, 2011 #

5 PM

Running 12:40 2.01 km (6:18 / km)
ahr:134 max:155 slept:8.0 weight:59.5kg shoes: inov-8 RoadX 238

warm with a big grou pof girls up inc drills and strides

Running intervals 39:33 7.08 km (5:35 / km)
ahr:146 max:170 slept:8.0 weight:59.5kg shoes: inov-8 RoadX 238

5 x 1km at ~5k pace with 90s to jog 200m in between, then 4 x 100m strides with walk back.
Tough session but managed to be fairly consistant. legs felt really good on the strides!
3.52, 3.54, 3.56, 3.58, 3.57

Running 9:37 [1] 1.66 km (5:48 / km)
ahr:135 max:146 slept:8.0 weight:59.5kg shoes: inov-8 RoadX 238

warm down with the girls

then off to oli and jenny's for yummy pancakes!

Monday Mar 7, 2011 #

Note
slept:7.0 (rest day)

Sunday Mar 6, 2011 #

11 AM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red)

warm up jogging plus drills

Orienteering 33:06 5.48 km (6:02 / km) +54m 5:45 / km
ahr:159 max:172 slept:9.0 shoes: Jalas Black (red)

POM day 2 - middle distance on Couto da Arnela.
Great little rocky area, really tricky in places and so much fun to race on. Ran really well until making a stupid parallel error (30s) on the 3rd last. Probably one of the easiest controls on the course. Should have listened to my alarm bells earlier.
Frustrated by the mistake but lots of postivies to take from it and in general very happy with my racing. Ended up 5th, 21s down on 4th but a minute behind Amelie in 3rd.

Map with GPS trail

Running 9:30 [1] 0.93 km (10:13 / km) +18m 9:20 / km
ahr:114 max:128 slept:9.0 shoes: Jalas Black (red)

warm down round the carpark before heading back to Lisboa.

This has been a really great training camp - good maps and areas, fun races, nice accommodation, lots of sunshine, yummy food and good company. It's inspiring to train in places like this and perfect for keeping the orienteering fun :D

Saturday Mar 5, 2011 #

8 AM

Running 10:19 [1] 1.62 km (6:22 / km) +4m 6:18 / km
slept:8.0 shoes: inov-8 Roclite 268

morning jog round our hotel grounds

12 PM

Running 20:00 [1] 2.5 km (8:00 / km)
slept:8.0 shoes: Jalas Black (red)

warm up jogging plus drills and strides.

Orienteering 1:14:22 [1] 13.0 km (5:43 / km)
slept:8.0 shoes: Jalas Black (red)

POM Day 1 Long distance on Coudelaria de Alter. Frustratingly my watch battery died as I went into the -3 box so no GPS trail.
Super fast and quite cross country like but really good fun none the less. Started in the horse stables which was quite cool. Pleased with the result as I wouldn't expect to do well on an area like this but happy with 9th, 7 mins down on Minna in 2nd ( and 11 down on Simone in first!). Lost 25s on two controls in the last loop and a few 5s mistakes elsewhere but only 1:13 lost in total. A good early season confidence boost :)

C • 1.13 lost? 2

1 PM

Running 10:00 [1] 1.0 km (10:00 / km)
slept:8.0 shoes: Jalas Black (red)

warm down after

Friday Mar 4, 2011 #

10 AM

Running 1:40 [1] 0.28 km (5:57 / km) +16m 4:37 / km
ahr:42 max:52 slept:8.0 shoes: Jalas Black (red)

car to start

C • 1min 2

Orienteering 1:01:39 [1] 6.82 km (9:02 / km) +69m 8:36 / km
ahr:123 max:143 slept:8.0 shoes: Jalas Black (red)

Testing out some longer legs and some control pick on Model map2, Aldeia da Mata. Medium legs are definitely a lot, lot harder than short legs! (mainly due to fact I tried to go faster mid leg and there's so much detail on the map that its hard to simplify. My plans weren't always good enough) Didn't give the terrain enough respect at the start and totally messed up my 2nd and 3rd controls. Then sorted mysefl out and the rest went really well. Need to have a lot more map contact in this type of terrain than in the sand dunes.
Really looking forward to a long race in the rocks tomorrow, it will be fun!

Thursday Mar 3, 2011 #

10 AM

Running 17:35 [1] 2.16 km (8:08 / km) +4m 8:04 / km
slept:9.0 shoes: Jalas Black (red)

long gentle warm up to loosen the muscles

Running 11:46 [1] 1.46 km (8:04 / km) +3m 7:59 / km
slept:9.0 shoes: Jalas Black (red)

warming down after

Orienteering 1:01:34 7.7 km (8:00 / km) +5m 7:58 / km
slept:9.0 shoes: Jalas Black (red)

trains with Helen and Alex on Bom Successo. Started 15s apart in every permutation possible with the last starter running with the head cam. Really good training session and interesting to watch the footage! Managed to win 2/6 (both times i'd started second). 2 mistakes both in the second last train but other than that really pleased :D
Map and GPS trail

6 PM

Running 3:30 [1] 0.51 km (6:52 / km)
slept:9.0 shoes: Jalas Black (red)

car to start

Orienteering 27:53 [1] 2.86 km (9:45 / km) +69m 8:42 / km
ahr:126 max:146 slept:9.0 shoes: Jalas Black (red)

Drove inland after lunch and just made it in time to test out one of the model areas. Short control pick on Lameira de Cime which handily turned out to be only 1km from where we're staying - just as well as it was dark as I finished! Fences were very difficult to climb and faffed leaving the last control trying to find a good way over the fences and river. Eventually bailed to the road.
Fun to test out the rocky terrain and looking forward to more of it tomorrow...

Running 3:16 [1] 0.51 km (6:24 / km)
ahr:133 max:137 slept:9.0 shoes: Jalas Black (red)

finish to the car

Wednesday Mar 2, 2011 #

10 AM

Running 2:36 0.44 km (5:55 / km)
ahr:157 max:167 slept:9.0 shoes: Jalas Black (red)

short warm up

Orienteering 1:08:55 9.68 km (7:07 / km) +25m 7:02 / km
ahr:154 max:166 slept:9.0 shoes: Jalas Black (red)

1:15000 on Quiaios. Working on having a good plan and simplifying. Really cool and orienteering went really well. Didn't go to the right number 3 which made 4 difficult but other than that it was all good :) Ran at a decent L2 pace to make the orienteering challenging without totally destroying myself.
Map and GPS trail

4 PM

Orienteering 54:27 8.5 km (6:24 / km) +14m 6:21 / km
ahr:153 max:161 slept:9.0 shoes: Jalas Black (red)

contour only on Bom successo. Cool name for an orienteering area.
Missed 2 as went off line in the flat vague section but spiked pretty much everything else (although I didn't go through the ditch 6 to 7 as no idea how deep it was! turned out to be thigh deep when I did go through it on the was to 27...). Higher L2 this afternoon as more people around. Simone came past me at 9 and didn;t get away til 14 then I saw her again later on :)
maps to follow...
Map and GPS trail

Tuesday Mar 1, 2011 #

5 PM

Orienteering 1:01:40 7.64 km (8:04 / km) +10m 8:01 / km
ahr:137 max:154 slept:4.5 shoes: Jalas Black (red)

Lovely day (despite 4:45 start) and great first training in portugal - control pick on Dunas da Tocha. Managed most of it before it got dark...!
Some moments of orienteering genius and some moments of orienteering garbage.
Analysis and map to follow tomorrow...

C • Happy Birthday 2

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