Training Log Archive: rachael

2nd time of the day but first overall :) good to get my name on the rophy box behind some alltime greats and lucky that the terrain suited me for a change!
hit 1 spot on but wonky map syndrome came back on teh way to 2 and i wandered a bit off line. really need to get that sorted. chose a bad route to 6 and should have stayed on teh ride for longer. pleased to hit 7 and 8 spot on and saw grace head as i was crawling up the hill. different routes to 12 but still the same distance apart but she took a better route to 14 and pulled ahead a bit on the taped route. lost quite a bit (30s+) on the dodgily mapped 16 as was far far below it then was too far right on 17 (25s). looped round 19 before finding it (15s), slow and hesitant to 20 (15s) and lost lots on 21 (1min+). then just as fast as my legs would go through the last few to the finish. punched grace by accident at the last control (sorry!!).
really enjoyed the course but the map needed to be better for 16 and 21 as it was just wrong. on the way to 21 i went all the way round an open hill looking for the control but it turned out to be the hill in the dark green on the map.
Route (course 3)
RPE: 8

1st, yay!
set off hard and was a bit wonky getting through the terrain to 1 then set off wonky to 2, somehow i just didn't believe the map should be oriented quite how it needed to be! missed almost a minute at 2 as the green went further than shown so went over the wrong hill. clean through the next few (10s lost due to route on 4) and surprised to see sarah ahead of me leaving 6. lost ground on her going up through the heather to 7, and lost sight of her completely on the way to 8. hesitated slightly on 9 (5s), hit 10 spot on and happy to see sarah ahead of me on the track when i popped out on the way to 11. lost sight again but kept pushing and was clean round the next few and finally got ahead on 14. saw hel B on my way down to 15 then thought i needed to be careful on the way to 16... still missed it thought and had to loop back (40s?) then pegged it to the end. happy with the result but run could have been better!
Route (course 3)
RPE: 8

Event: JK 2009
 

a clean run except for hesitation at 23 and wrong route choice on 24. couldn't find max speed but happy with how it went. shame they lost the uni area as that would have made it much more interesting!
5th behind pip, hel b, sarah and grace.
Route (course 2)

warm up with alex then some drills and strides
warm down with lots of people

morning jog with alex around kirklevington
RPE:2

morning run through bole hill
bit sore after physio yesterday but not too bad
RPE: 3

morning run round slightly shortened hillsborough loop
RPE: 5

physio + massage in afternoon. loosened my back up and sorted out my calfs

went to accelerate on the way to track and had gait analysis etc done. very useful and think my asics might have been making my toe worse. got some nice new new balance 750s. also got a good tip for a podiatrist seeing as the nhs are being bloomin useless.
anyway, got to track slightly late so warmed up 3 laps on my own but missed the drills. then did
2 x {600m (8mins) 400m (5 mins) 200m (2.30) 200m (2.30)}
bits of easy jogging and wandering around in the gaps.
2.02 (200m splits 40, 41, 41 happy with that!), 80, 39, 35 (got a bit excited on this one racing an annoying person who stepped in front of me, but also the wind picked up and it was wind assisted!)
2.04 (39, 43, 42 middle one against wind), 80, 39, 37
good session. i like these now, they make me feel fast!
3 laps warm down
RPE: 6

some before circuits, some during
RPE:2

45-15s but no plyometrics (only skipping!) so mainly did core stuff.
RPE: 2