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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Running16 8:41:47 48.09(10:51) 77.4(6:44) 1292
  Cycling6 7:28:45 46.29 74.5 1142
  Strength & Conditioning2 1:49:38
  Pilates1 1:00:00
  Orienteering2 25:05 1.96(12:46) 3.16(7:56) 21
  Total21 19:25:15 96.35 155.06 2456
averages - sleep:14.3

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Sunday Jul 21, 2013 #

10 AM

Cycling 3:24:12 intensity: (2:00:00 @1) + (45:00 @2) + (39:12 @3) 67.29 km (3:02 / km) +1006m 2:49 / km
slept:9.0

Grant's Rapha Rising finale!

Down to hunters bar to pick up Den then up to the Fox House to collect Grant. Down to Bakwell (coffe and cake stop), up to Monsal Head, Foolow, Bradwell, A57, Our Cow Molly (ice cream stop), where I forgot to restart my watch...

Really nice out in the peaks and good to be back on the bike again. Quite slow at times but it was really fun :(D)

Cycling 15:00 intensity: (10:00 @1) + (5:00 @2) 5.7 km (2:38 / km) +65m 2:29 / km
slept:9.0

the bit my watch missed... our cow molly to walkley

Cycling 9:49 [1] 1.51 km (6:30 / km) +23m 6:03 / km
slept:9.0

the last bit home.

Lovely long ride :-) Really impressed with Grant for making the 7235m. Need to do more long rides like this!
C • More long rides like this... 2

Saturday Jul 20, 2013 #

1 PM

Running 1:05:00 intensity: (40:00 @1) + (25:00 @2) 10.5 km (6:11 / km) +230m 5:35 / km
slept:8.0 shoes: New Balance 101 Take 2

easy with alex on Burbage

Friday Jul 19, 2013 #

8 AM

Running 24:16 [1] 3.9 km (6:13 / km)
slept:7.0 shoes: New Balance 759 take 2

morning run with alex

Thursday Jul 18, 2013 #

7 AM

Running 5:00 [1] 0.8 km (6:15 / km)
slept:8.0 shoes: New Balance 759 take 2

home to S10

Cycling 45:00 intensity: (10:00 @1) + (10:00 @2) + (15:00 @3) + (10:00 @4)
slept:8.0

spin with bonkers natalie. good as always.

Wednesday Jul 17, 2013 #

8 AM

Running 18:08 intensity: (10:00 @1) + (8:08 @2) 3.1 km (5:51 / km) +48m 5:26 / km
slept:8.0

Evans Halshall to Jessop West
12 PM

Pilates 1:00:00 [1]
slept:8.0

Tuesday Jul 16, 2013 #

7 AM

Running 5:31 [1] 0.8 km (6:54 / km)
slept:8.0 shoes: New Balance 759 take 2

home to S10

Cycling 45:15 intensity: (15:00 @1) + (10:00 @2) + (10:00 @3) + (10:15 @4) +7m
slept:8.0

morning spin

Monday Jul 15, 2013 #

5 PM

Running 9:17 [1] 1.5 km (6:11 / km) +7m 6:03 / km
slept:8.0 shoes: New Balance 759 take 2

work to Hallam

Strength & Conditioning 49:38 [3]
slept:8.0 shoes: New Balance 759 take 2

squattastic circuits

Sunday Jul 14, 2013 #

12 PM

Running 1:56:27 intensity: (1:00:00 @1) + (40:00 @2) + (16:27 @3) 16.73 km (6:58 / km) +474m 6:06 / km
slept:9.0 shoes: New Balance 101 Take 2

long run in the sun from cutthroat bridge. Gorgeous views today :-D

Saturday Jul 13, 2013 #

11 AM

Running 1:27:18 intensity: (1:00:00 @1) + (20:00 @2) + (7:18 @3) 14.02 km (6:14 / km) +186m 5:50 / km
slept:9.0 shoes: New Balance 101 Take 2

white edge and froggatt edge with alex. lovely day for it and feeling surprisingly good :-)

Friday Jul 12, 2013 #

Note
(rest day)

now i'm just being lazy...

Thursday Jul 11, 2013 #

Note
(rest day)

feeling a bit better. made it to work and ate food :-)

Wednesday Jul 10, 2013 #

Note
slept:4.0 (sick) (rest day)

awake all night feeling sick. spent the whole day in bed. managed a piece of toast at 17:30...

Tuesday Jul 9, 2013 #

7 AM

Running 4:54 [1] 0.89 km (5:30 / km) +14m 5:06 / km
slept:8.0 shoes: New Balance 759 take 2

to S10. quite quick as late.

Cycling 44:43 intensity: (10:00 @1) + (15:00 @2) + (10:00 @3) + (9:43 @4) +7m
slept:8.0

morning spin. awesome tunes and worked really hard this morning :-)

Monday Jul 8, 2013 #

8 AM

Running 18:18 intensity: (10:00 @1) + (8:18 @2) 3.26 km (5:37 / km) +51m 5:13 / km
slept:8.0

from Evans Halshall to Jessop West after dropping the car off. Legs really tired.
6 PM

Strength & Conditioning 1:00:00 [2]
slept:8.0 shoes: New Balance 759 take 2

tough circuits, lots of weights. Got some amusing comments about the state of my legs.

Sunday Jul 7, 2013 #

11 AM

Running race 49:57 intensity: (29:57 @3) + (20:00 @4) 9.59 km (5:13 / km) +176m 4:46 / km
slept:8.0 shoes: New Balance 101 Take 2

'10k' trail run at Cliffhanger. Actually really enjoyed it and pushed harder than I'd planned to. fun fun :-)

Running 38:58 [1] 3.01 km (12:57 / km) +47m 12:01 / km
slept:8.0 shoes: New Balance 101 Take 2

warming down collecting tapes in

Saturday Jul 6, 2013 #

10 AM

Running 34:23 [1] 2.67 km (12:53 / km) +24m 12:19 / km
slept:9.0 shoes: New Balance 101 Take 2

hanging controls for the score event at cliffhanger
12 PM

Orienteering 7:45 [3] 0.75 km (10:20 / km) +5m 10:00 / km
slept:9.0 shoes: New Balance 101 Take 2

Cliffhanger qualifier 2. I love this event, it's one of my fvourites in the whole orienteering calendar :-)

Orienteering 5:11 [3] 0.71 km (7:18 / km) +3m 7:08 / km
slept:9.0 shoes: New Balance 101 Take 2

cliffhanger qualifier 1. Beat alex by 3 seconds on this one and he got me by 6s on the other...
2 PM

Running 10:00 [1] 1.8 km (5:33 / km) +5m 5:29 / km
slept:9.0 shoes: New Balance 101 Take 2

miscellaneous warming up and down

Orienteering 12:09 [3] 1.7 km (7:09 / km) +13m 6:53 / km
slept:9.0 shoes: New Balance 101 Take 2

Cliffhanger ultrasprint final - OJ, Alex, me and Rich. Awesome fun and came second behind Oli :-D
Ran through a load of brambles then stinging nettles and legs came up in a horrible reaction - all swollen and very sore, ouch.

Friday Jul 5, 2013 #

8 AM

Running 13:44 [1] 2.26 km (6:05 / km) +28m 5:44 / km
slept:6.5 shoes: New Balance 759 take 2

home to Jessop West with an S through the parks

Thursday Jul 4, 2013 #

7 AM

Cycling 45:00 intensity: (10:00 @1) + (10:00 @2) + (15:00 @3) + (10:00 @4)
slept:8.0

morning spin with bonkers natalie. Really good session this morning, knackered by the end!

Wednesday Jul 3, 2013 #

Running 15:00 [1] 1.8 km (8:20 / km)
slept:7.0 shoes: New Balance 759 take 2

ran home. that was it.

Tuesday Jul 2, 2013 #

7 AM

Running 5:36 [1] 0.77 km (7:16 / km) +3m 7:08 / km
slept:7.0

Cycling 39:46 intensity: (10:00 @1) + (15:00 @2) + (14:46 @3) +35m
slept:7.0

morning spin before day 2 of Future 2022.

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