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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending May 16, 2010:

activity # timemileskm+m
  Running12 5:05:51 26.82(11:24) 43.16(7:05) 328
  Orienteering3 1:59:56 10.55(11:22) 16.98(7:04) 378
  Strength & Conditioning1 54:41
  Total12 8:00:28 37.37 60.14 706
averages - sleep:25.3 weight:58.1kg

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MoTuWeThFrSaSu

Sunday May 16, 2010 #

10 AM

Running 25:00 [1] 2.5 km (10:00 / km)
slept:8.5 shoes: Jalas Jukola 2

warm up plus drills and warm down

Orienteering 1:08:51 intensity: (2:17 @1) + (45 @2) + (25:47 @3) + (36:04 @4) + (3:58 @5) 8.76 km (7:52 / km) +247m 6:53 / km
ahr:162 max:176 slept:8.5 shoes: Jalas Jukola 2

WOC selection long race on Creag Mhic Chailein. really fun race and almost totally pleased with myself. lost 30s on number 11 and several second by not realising where the finish punch was. frustratingly that cost me the win as pip got me by 1 second!

Saturday May 15, 2010 #

8 AM

Running 12:11 [1] 2.12 km (5:45 / km) +26m 5:25 / km
slept:8.5 shoes: New Balance 1060

morning jog. beautiful
1 PM

Running 34:00 [1] 4.0 km (8:30 / km)
slept:8.5

20 w/u inc drills
14 w/d with hb

Orienteering 33:22 intensity: (45 @1) + (47 @2) + (8:30 @3) + (20:42 @4) + (2:38 @5) 4.81 km (6:56 / km) +99m 6:17 / km
ahr:164 max:174 slept:8.5 shoes: Jalas Jukola 2

WOC middle distance selection race. made two mistakes (15s and 1 min) plus 3 small ones (20s total). pleased with 95% of my orienteering and felt strong at the end (although not on the tussocks in the middle!) but annoyed to lose concentration and make the mistakes.
5th (gc, hp, sr, pa, me, hb)

Friday May 14, 2010 #

Event: GBR WOC Selection Races
 
9 AM

Running 10:55 [1] 1.89 km (5:47 / km) +49m 5:07 / km
slept:9.5 shoes: New Balance 758

morning jog from the days inn round a big field.
6 PM

Running 30:00 [1] 4.0 km (7:30 / km)
slept:9.5 shoes: New Balance 1060

w/u inc drills
w/d

Orienteering 17:43 intensity: (49 @1) + (7 @2) + (33 @3) + (4:44 @4) + (11:30 @5) 3.41 km (5:12 / km) +33m 4:58 / km
ahr:168 max:174 slept:9.5 shoes: New Balance 1060

WOC sprint selection race. really fun sprint course but made a couple of made a few small mistakes a a few bad route choices. added up to 1:15 in toal :s
2nd (hb, me, pa, sr, gc, th)

Thursday May 13, 2010 #

4 PM

Running 18:00 [1] 2.5 km (7:12 / km)
slept:7.5 shoes: New Balance 758

short run from home to relieve my stress. its been a rubbish week.
plus strides in the park.

Wednesday May 12, 2010 #

12 PM

Running 24:23 intensity: (20:51 @1) + (2:00 @2) + (1:19 @3) + (13 @4) 4.76 km (5:07 / km) +2m 5:07 / km
ahr:141 max:165 slept:9.5 shoes: New Balance 1060

round the 5k loop from the parents. bit too much oil seed rape for my liking.

Tuesday May 11, 2010 #

8 AM

Running 13:19 [1] 2.17 km (6:08 / km) +44m 5:34 / km
slept:8.75 weight:58.1kg shoes: New Balance 1060

morning jog to loosen me up. yesterday was a shock to the system!
3 PM

Running 18:23 intensity: (17:45 @1) + (38 @2) 2.39 km (7:42 / km) +2m 7:40 / km
ahr:122 max:151 slept:8.75 weight:58.1kg shoes: New Balance 758

Running 26:18 intensity: (15:52 @1) + (3:02 @2) + (5:01 @3) + (2:23 @4) 3.98 km (6:36 / km) +7m 6:33 / km
ahr:134 max:168 slept:8.75 weight:58.1kg shoes: New Balance 758

2 x 1km (3.44, 3.44) with 4 mins recover
4 x 200m (36, 37, 38, 36) with 100 walk 100 jog

good to get the body moving

Running 6:13 [1] 0.97 km (6:25 / km)
ahr:125 max:136 slept:8.75 weight:58.1kg shoes: New Balance 758

Monday May 10, 2010 #

8 AM

Running 14:13 [1] 2.47 km (5:45 / km) +40m 5:20 / km
slept:9.0 shoes: New Balance 1060

down to hallam
its a minute and a half quicker without a heavy rucksack.

Strength & Conditioning 54:41 [1]
slept:9.0 shoes: New Balance 1060

2 sets warm up
2 x 8 cossack squat
4 x {5 x HHS (40,50,60,70) + 5 x BB drive}
4 x {5 x squat (20,20,30,40) + 5 x box jump}
2 x 8 x 30kg step up
2 x 6 box drop and jump
2 x 8 x single leg drive
2 x {6 hypers +30s SB bridge}
9 AM

Running 15:17 [1] 2.56 km (5:58 / km) +39m 5:33 / km
slept:9.0 shoes: New Balance 1060

home again
6 PM

Running 17:46 [1] 3.26 km (5:27 / km) +45m 5:06 / km
slept:9.0 shoes: New Balance 1060

down to rob and clare's plus warm up

Running 26:29 [1] 1.37 km (19:20 / km) +9m 18:43 / km
slept:9.0 shoes: New Balance 1060

fun drills session with a new mix. finally starting to feel like i have energy again.
C • thats good to hear Rach! I ... 1

Running 13:24 [1] 2.22 km (6:02 / km) +65m 5:16 / km
slept:9.0 shoes: New Balance 1060

nice run home with the boys

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