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Training Log Archive: rachael

In the 7 days ending Feb 21, 2010:

activity # timemileskm+m
  X-C Skiing3 4:45:11 21.15(13:29) 34.03(8:23) 261
  Orienteering3 2:31:03 14.38(10:30) 23.14(6:32) 79
  Running4 2:10:38 13.14(9:56) 21.15(6:11) 232
  Total8 9:26:52 48.67(11:39) 78.32(7:14) 572
  [1-5]8 8:07:13
averages - sleep:13 weight:57.6kg

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MoTuWeThFrSaSu

Sunday Feb 21, 2010 #

10 AM

X-C Skiing 1:42:58 intensity: (1:40:19 @1) + (2:39 @2) 13.13 km (7:51 / km) +15m 7:48 / km
ahr:127 max:152 slept:9.5

Along the lake and back with alex. really beautiful views :)
1 PM

X-C Skiing 1:33:39 intensity: (1:06:25 @1) + (23:41 @2) + (3:33 @3) 11.92 km (7:51 / km) +166m 7:21 / km
ahr:134 max:160 slept:9.5

Afternoon skiing with alex, mark and hanne. we weren't as bad as she thought we'd be :) really nice trails through the woods and a cool long downhill (after already going up it!)

Saturday Feb 20, 2010 #

2 PM

X-C Skiing 1:28:34 intensity: (1:11:18 @0) + (17:16 @1) 8.98 km (9:52 / km) +80m 9:27 / km
ahr:108 max:144 slept:5.5

testing out the pistes de fond from le sentier. took a while to find the ski legs but we were both way better by the end. so much fun!

Friday Feb 19, 2010 #

8 AM

Running 46:23 intensity: (5:10 @0) + (33:33 @1) + (7:40 @2) 7.15 km (6:29 / km) +153m 5:52 / km
ahr:133 max:152 slept:8.5 weight:57.8kg shoes: NB 1062

morning cruise down rivelin

Thursday Feb 18, 2010 #

5 PM

Running 44:15 intensity: (1:11 @0) + (32:48 @1) + (3:04 @2) + (1:57 @3) + (1:09 @4) + (4:06 @5) 8.0 km (5:32 / km) +78m 5:16 / km
ahr:141 max:182 slept:9.5 weight:57.6kg shoes: NB750

easy evening run around the streets. Down to hallamshire, warm up loop with jules and back a longer way. very tired still!

Wednesday Feb 17, 2010 #

Note
slept:6.5 weight:57.5kg (rest day)

recovering from the trip!

Tuesday Feb 16, 2010 #

11 AM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
slept:9.0 shoes: Jalas Jukola

Orienteering race 42:50 intensity: (26 @0) + (13 @1) + (2:37 @2) + (23:51 @3) + (15:43 @4) 7.34 km (5:50 / km) +3m 5:50 / km
ahr:161 max:169 slept:9.0 shoes: Jalas Jukola

Day 4. Ran really well up til number 16 where i made the mistake of thinking i was having a really good run. Then lost 30s on 17 by changing my route and missing at the end then totally blew number 18 and lost 2 mins. Racing hard today but obviously couldn't concentrate long enough for the whole race.

It's been a really good few days of training and racing and lots of good race practice which is just what i wanted. Lessons to learn: look at the big picture, hold concentration until the end.

Monday Feb 15, 2010 #

12 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
slept:8.0 shoes: Jalas Jukola

Orienteering race 1:15:30 intensity: (16 @0) + (34 @1) + (30:54 @2) + (43:46 @3) 11.87 km (6:22 / km) +26m 6:17 / km
ahr:155 max:163 slept:8.0 shoes: Jalas Jukola

Day 3. Much better run today. Best day run of the week i think. Long first leg straight to the centre of the butterflies was interesting. Really good concentration today and orienteered really well until the second last where i lost about 30s (?). Happy.
5 PM

Orienteering 32:43 intensity: (1:18 @0) + (27:21 @1) + (4:04 @2) 3.93 km (8:19 / km) +50m 7:50 / km
ahr:137 max:150 slept:8.0 shoes: Jalas Jukola

fun afternoon training round a really technical loop. Taking it easy and going well.

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