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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jan 10, 2010:

activity # timemileskm+m
  Running5 5:21:21 27.63(11:38) 44.47(7:14) 582
  Orienteering2 4:22:06 15.15(17:18) 24.38(10:45) 67112 /13c92%
  Strength & Conditioning2 2:25:23
  Total6 12:08:50 42.78 68.85 125412 /13c92%
  [1-5]6 9:28:40
averages - sleep:16.6 weight:57.7kg

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MoTuWeThFrSaSu

Sunday Jan 10, 2010 #

Orienteering 2:10:14 intensity: (22:02 @0) + (1:34:45 @1) + (12:36 @2) + (51 @3) *** 11.65 km (11:11 / km) +368m 9:39 / km
ahr:132 max:156 slept:9.5 shoes: NB840 trail

long o with the girls. tested some interesting route choices and switched round who was navigating. really good fun and totally knackered by the end. finished and ate for half an hour.

Saturday Jan 9, 2010 #

Orienteering 1:47:31 intensity: (2:46 @0) + (1:07:31 @1) + (37:02 @2) + (12 @3) **** 9.75 km (11:02 / km) +246m 9:48 / km
ahr:142 max:156 slept:9.0 shoes: Jalas Jukola

run from the road to the start then line course then fine o.
really good fun. snow was quite deep at the start but not so bad in the second half. o tech slightly rusty but only missed 2 controls.
warm up 7:41
line 14:33
course was 8km but took bloomin ages!

Running warm up/down 9:04 intensity: (15 @0) + (4:21 @1) + (4:28 @2) 1.09 km (8:19 / km) +85m 5:59 / km
ahr:143 max:154 slept:9.0 shoes: Jalas Jukola

to the start of the sprint

Orienteering 24:21 intensity: (12 @0) + (40 @1) + (7:12 @2) + (15:05 @3) + (1:12 @4) ***** 2.98 km (8:10 / km) +58m 7:27 / km
ahr:156 max:165 spiked:12/13c slept:9.0 shoes: Jalas Jukola

forest sprint race. less that 1 cm snow for most of the course and it was awesome! really good to run fast and test the orienteering :)

Friday Jan 8, 2010 #

Running 1:19:04 intensity: (2:23 @0) + (32:33 @1) + (30:03 @2) + (13:26 @3) + (39 @4) 12.26 km (6:27 / km) +259m 5:50 / km
ahr:145 max:167 slept:8.0 weight:58.4kg shoes: Jalas Jukola

lovely run down rivelin with laura

Thursday Jan 7, 2010 #

Note
slept:8.25 (rest day)

i hadn't meant to have a rest day today but a combination of parents, over-running CiLT course, physio and 40 mins of getting the car the 15m up our street contrived against me.

Wednesday Jan 6, 2010 #

Running warm up/down 19:13 intensity: (11 @0) + (15:32 @1) + (3:30 @2) 2.55 km (7:32 / km) +44m 6:56 / km
ahr:139 max:152 slept:8.0 shoes: NB750

Strength & Conditioning 1:12:13 intensity: (1:04:27 @0) + (7:46 @1)
ahr:104 max:142 slept:8.0 shoes: NB750

2 sets warm up
3 x 6 x box drop jump
4 x 4 x 80kg HHS
3 x 2 x 5 x (20, 40, 40) split squat
3 x 6 x 20 x good morning
3 x 10 x EccHS lowers
3 x 2 x 6 x 13.25 x cable rows
3 x 8 x quick switch SB knee drive
3 x 6 x SB shoulder bridge

Running 40:13 intensity: (1:46 @0) + (34:48 @1) + (3:39 @2) 6.55 km (6:08 / km) +97m 5:43 / km
ahr:135 max:152 slept:8.0 shoes: Jalas Jukola

streets mainly with a tiny bit of rivelin but a bit dark for anymore

Tuesday Jan 5, 2010 #

Running 32:12 intensity: (3:33 @0) + (18:18 @1) + (7:51 @2) + (2:30 @3) 5.51 km (5:51 / km) +50m 5:35 / km
ahr:138 max:157 slept:8.75 weight:57.4kg shoes: Jalas Jukola

morning run in the snow. very peaceful until i got to the tram lines!

Running intervals (EIS) 1:04:40 intensity: (5:50 @0) + (27:03 @1) + (4:08 @2) + (8:33 @3) + (19:06 @4) 11.0 km (5:53 / km) +4m 5:52 / km
ahr:148 max:170 slept:8.75 weight:57.4kg shoes: NB750

mile warm up then 6 x 1.2 km with 2 mins recovery. aimed for 50s laps and managed to get each rep exactly 5 mins :) had intended to have less recovery but 2 mins was a compromise with alex's session and it worked well. last 2 were hard work! mile warm down
when we got there alex and i constituted 50% of the people on the track and by the second half of the session we were 100% of the people. Sooo nice to train in the quiet (especially as i thought it would be crowded) and a really good session :) will definitely be there again if the snow continues.
C • :)) i reckon!! thats what i... 3

Monday Jan 4, 2010 #

Running warm up/down 16:55 intensity: (35 @0) + (11:37 @1) + (4:15 @2) + (3 @3) + (25 @4) 2.51 km (6:44 / km) +43m 6:12 / km
ahr:140 max:170 slept:7.25 shoes: NB750

early morning to hallam

Strength & Conditioning 1:13:10 intensity: (56:10 @0) + (16:06 @1) + (54 @2)
ahr:106 max:152 slept:7.25 shoes: NB750

almost all of (slightly altered) new set. had to miss the glute hammies as had to get to CiLT.
2 sets warm up then
4 x 6 x 40kg back squat
3 x 2 x 6 x 40kg step up
3 x 8 x BB dynamic calf raise (20, 30, 40)
3 x 6 x {10kg DB press, 12.5 kg DB BOR, 33kg dips}
3 x 6 x BB rollouts these are really really tough!

Running (Kelly's drills session) 1:00:00 intensity: (59:00 @1) + (1:00 @4) 3.0 km (20:00 / km)
slept:7.25 shoes: NB750

warm up inc jogging then laps with strides on the straights and exercises
drills
mini time trial of 6 x 50m (62.5 s) with touching a small hurdle at each end to practice our technique and accelerating and decelerating. the first 3 lengths were fine then it got tough and back the last one my hamstrings were wrecking! lots to improve :)
warm down after

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