Training Log Archive: rachaelIn the 7 days ending May 4, 2008:
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Sunday May 4, 2008 #
Orienteering (L2) 1:21:00 [3] 10.4 km (7:47 / km)
Really enjoyed this course. Good mix of green, technical and vague. only one mistake on the shortest leg on the course!
RPE: 6
RPE: 6
Orienteering 55:00
Last afternoon fun with jamie and gg. 3 sections of line, some map memory hanging and visiting then some racing against the boys. all good fun and a great last session :)
RPE: 5
RPE: 5
Saturday May 3, 2008 #
Orienteering (L1) 1:00:00 [2]
8km ish course on Carnikava-Garciems. Bit more sandy in places but straight still generally best. really love orienteering in this kind of terrain.
RPE: 5
RPE: 5
Orienteering race 24:53 [4]
the Royal GB-O Challenge short race. Round a park near Riga. Some greener areas which made it trickier. Ran hard and caught pip but made a few mistakes.
RPE: 8
RPE: 8
Running warm up/down 25:00 [2]
warming up and down and collecting controls
Friday May 2, 2008 #
Orienteering (L1 (mostly)) 1:00:00 [2]
slept:9.5
nice 8km course on another very cool area. all the marshes seemed to be lakes (and fairly deep ones at that) so crossing them was entertaining. managed near perfection but 2 small wobbles. straight is great but micro routes important too.
RPE: 5
RPE: 5
Orienteering 57:00
warm up then gaffled line course. mass start with pip and anne-margrethe but different courses. missed the first one but otherwise good. then mass start gaffled with the boys too in reverse order of best woc position. ran well this time. got caught 30s by anne margrether near the end and finished about 1m behind her. tired and v hungry after!
RPE: 8
RPE: 8
Thursday May 1, 2008 #
Orienteering (L1) 1:04:00 [2] 8.8 km (7:16 / km)
slept:5.0
good course near our cottages. fun sand dune terrain with technical bits, vague bits, green bits and gorgeous open woods. EOC is going to be really cool.
RPE: 4
had to get up just after 4 to get the plane to riga so feeling super tired today but did get an afternoon nap :)
RPE: 4
had to get up just after 4 to get the plane to riga so feeling super tired today but did get an afternoon nap :)
Running warm up/down 6:00 [2]
Wednesday Apr 30, 2008 #
Strength & Conditioning 50:00 [3]
rhr:62 slept:8.0 weight:58.2kg
bit busy today so had to do them in a different order to normal. plus managed to leave my wobble cushion at home so will do some wobbling later... rests in between exercises as usual.
3 x {6 x 35kg dead lift, 1' back extension}
3 x {6 x doubles 14kg DB lunges, 15 jack-knifes}
3 x {6 x 55kg squat, 1' planks}
then got Si to check out my clean technique so some exercises with light weights then 3 x {6 x 25kg}. Moving up to bigger weights next week. apparently my technique is better than 95% of the american football team :s
then some core work seeing as i missed pilates due to talking to the man fixing our toilet.
RPE: 6
3 x {6 x 35kg dead lift, 1' back extension}
3 x {6 x doubles 14kg DB lunges, 15 jack-knifes}
3 x {6 x 55kg squat, 1' planks}
then got Si to check out my clean technique so some exercises with light weights then 3 x {6 x 25kg}. Moving up to bigger weights next week. apparently my technique is better than 95% of the american football team :s
then some core work seeing as i missed pilates due to talking to the man fixing our toilet.
RPE: 6
Cycling warm up/down 5:00 [2]
Tuesday Apr 29, 2008 #
Running intervals 59:00
rhr:62 slept:9.0 weight:58.7kg shoes: New Balance 1060
the toughest session in the world (well maybe not but it feels like it!)
3 min hill reps up upperthorpe with 3.45 to get down. Did 5, same as last time but this time 15s less rest.
Pleased to get just as far if not further :)
reached: 283, gg, 273, gg, 273+
RPE: 9
3 min hill reps up upperthorpe with 3.45 to get down. Did 5, same as last time but this time 15s less rest.
Pleased to get just as far if not further :)
reached: 283, gg, 273, gg, 273+
RPE: 9
Monday Apr 28, 2008 #
Running (L2) 31:00 [3]
rhr:62 slept:9.5 weight:58.9kg shoes: New Balance 1060
morning rivelin run. feeling pretty tired all over but good to get out before waiting for the washing machine man all morning!
RPE: 5
RPE: 5
Circuits 40:00 [3]
RPE: 6
Running (L1) 48:00 [2]
post circuits run with alex
RPE: 4
RPE: 4