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Training Log Archive: rachael

In the 7 days ending Apr 4, 2010:

activity # timemileskm+m
  Running9 3:09:45 16.88(11:14) 27.17(6:59) 339
  Orienteering4 2:35:40 13.48(11:33) 21.69(7:11) 270
  Strength & Conditioning1 54:50
  Total9 6:40:15 30.36 48.86 609
  [1-5]9 5:09:46
averages - sleep:28 weight:58.8kg

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MoTuWeThFrSaSu

Sunday Apr 4, 2010 #

8 AM

Running 10:00 intensity: (3:47 @0) + (3:37 @1) + (2:01 @2) + (28 @3) + (7 @4) 1.43 km (7:00 / km) +45m 6:03 / km
ahr:120 max:165 slept:9.0 shoes: New Balance 1060

short morning jog on my own today
12 PM

Running 20:00 [1] 3.0 km (6:40 / km)
slept:9.0 shoes: Jalas Jukola 2

warm up jog and drills including a loop on the warm up map which was totally rubbish and pointless - completely different colours to the real map and controls in the wrong place!

Orienteering 1:19:07 [4] 11.0 km (7:12 / km)
slept:9.0 shoes: Jalas Jukola 2

JK long. Totally disasterous run, lost all discipline in the middle.very annoyed with myself, the least said the better.

Running 8:00 [1] 1.0 km (8:00 / km)
slept:9.0 shoes: Jalas Jukola 2

Saturday Apr 3, 2010 #

8 AM

Running 12:56 intensity: (5:10 @0) + (5:21 @1) + (42 @2) + (35 @3) + (13 @4) + (55 @5) 1.9 km (6:48 / km) +69m 5:46 / km
ahr:116 max:185 slept:9.0 shoes: New Balance 1060

morning jog with alex
1 PM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:9.0 shoes: Jalas Jukola 2

including drills

Orienteering 34:10 intensity: (1:12 @0) + (41 @1) + (2:51 @2) + (8:16 @3) + (17:02 @4) + (4:08 @5) 4.88 km (7:00 / km) +211m 5:45 / km
ahr:162 max:175 slept:9.0 shoes: Jalas Jukola 2

JK middle distance. Not a great race for me. Poor direction on 6 (-10s) and 9 (-20s), hit the path very low on 10 (although the gps trail shows that it was 20m too high) then missed 11 as was too high and confused by the huge fallen tree, should have realised it was lower (-50s). the rest of the course went well but the damage was already done. a muddy quagmire the whole way round and definitely would have been better to start earlier. i kind of enjoyed it - the racing part was good - but the course was a bit disappointing and the mud/bus queues weren't fun.
C • Ealier start 1

Running 10:00 [1] 1.0 km (10:00 / km)
slept:9.0 shoes: Jalas Jukola 2

round the field in the mud

Friday Apr 2, 2010 #

Event: JK 2010
 
8 AM

Running 15:46 intensity: (1:05 @0) + (14:41 @1) 2.66 km (5:56 / km) +64m 5:18 / km
ahr:131 max:143 slept:7.5

morning loop from marks round the parks and the royal crescent
2 PM

Running 20:00 [1] 2.5 km (8:00 / km)
slept:7.5 shoes: Jalas Jukola 2

warm up dodging the rain. didn't get it quite right as got to the start with only 30s to spare and didn't have time to do exercises!

Orienteering 16:38 intensity: (46 @0) + (16 @1) + (9 @2) + (29 @3) + (3:19 @4) + (11:39 @5) 3.19 km (5:13 / km) +30m 4:59 / km
ahr:168 max:180 slept:7.5 shoes: Jalas Jukola 2

JK sprint. new compass and o shoes so no wiping out this time :) enjoyed this much more than i expected to! made a mistake on the route to 4 and 6 and a small hesitation to 13 where alex ran straight into the back of me but otherwise pretty good and pleased with the results - 3rd just behind hp and just ahead of pip and grace.

Running 14:00 [1] 1.5 km (9:20 / km)
slept:7.5 shoes: Jalas Jukola 2

warming down with hb

Thursday Apr 1, 2010 #

Note
(rest day)

we planned to head down to Bath early afternoon and go for a jog when we got there but the exceedingly frustrating and totally useless man in the renault garage foiled our plans. Never ever go to evans halshaw.

Wednesday Mar 31, 2010 #

6 PM

Running 6:42 intensity: (24 @0) + (26 @1) + (3:12 @2) + (2:11 @3) + (29 @4) 1.33 km (5:02 / km) +21m 4:41 / km
ahr:151 max:169 slept:8.0

Orienteering 25:45 intensity: (15:12 @0) + (2:50 @1) + (5:07 @2) + (2:36 @3) 2.62 km (9:50 / km) +28m 9:20 / km
ahr:120 max:160 slept:8.0 shoes: New Balance 1060

sprint o intervals in the botanic gardens. really fun little map and good practice for the weekend. managed to wipe out on the last one and smashed my compass and my knee - doh.

Running 6:20 intensity: (5:20 @0) + (1:00 @1) 0.74 km (8:34 / km) +12m 7:54 / km
ahr:111 max:132 slept:8.0

Tuesday Mar 30, 2010 #

8 AM

Running warm up/down 5:14 intensity: (1:45 @0) + (3:29 @1) 0.82 km (6:23 / km) +20m 5:41 / km
ahr:123 max:137 slept:8.5 weight:58.8kg shoes: NB750

Strength & Conditioning 54:50 intensity: (52:37 @0) + (2:13 @1)
ahr:99 max:140 slept:8.5 weight:58.8kg shoes: NB750

got there and found out the the gym isn't open at 9 on the new timetable, doh. fortunately dave was still there so did 2 sets of proper warm up and got the new programme then had to do it upstairs which is rubbish.
4 x 4 x cossack squat (no bar)
4 x {5 x heavy half squat (40, 50, 60, 80) with 5 x BB drive}
4 x {5 x squat (20, 20, 30, 40) with 5 x box jump}
2 x 8 x 30kg BB step up (alternating leg)
2 x 6 x box drop and jump
2 x 8 x single leg box drive

Running warm up/down 10:24 intensity: (32 @0) + (9:52 @1) 2.01 km (5:10 / km) +24m 4:53 / km
ahr:135 max:143 slept:8.5 weight:58.8kg shoes: NB750

6 PM

Running 30:23 intensity: (2:39 @0) + (22:51 @1) + (2:58 @2) + (1:26 @3) + (29 @4) 5.28 km (5:45 / km) +85m 5:20 / km
ahr:133 max:168 slept:8.5 weight:58.8kg shoes: NB750

easy evening run

Monday Mar 29, 2010 #

Note
slept:8.0 weight:58.8kg (rest day)

decided recovering would be more beneficial than training :)

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