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Training Log Archive: rachael

In the 7 days ending Aug 8, 2010:

activity # timemileskm+m
  Running8 3:47:46 21.29(10:42) 34.26(6:39) 502
  Orienteering3 2:19:41 8.84(15:48) 14.23(9:49) 422
  Total9 6:07:27 30.13(12:12) 48.49(7:35) 923
averages - sleep:15.4 weight:58kg

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MoTuWeThFrSaSu

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship
 
9 AM

Orienteering 28:19 intensity: (18:27 @1) + (8:07 @2) + (1:45 @3) 3.14 km (9:01 / km) +79m 8:01 / km
ahr:138 max:162 slept:7.0 shoes: Jalas Jukola 2

final qualifier area - Solemsåsen. not really with it today. not enough sleep and in a bad mood when i started. Some good bit of orienteering but some rubbish bits. Tomorrow I will be better!
C • You can say that again! 1

Saturday Aug 7, 2010 #

7 AM

Running 26:20 intensity: (15:43 @1) + (7:05 @2) + (3:32 @3) 4.68 km (5:38 / km) +9m 5:34 / km
ahr:144 max:162 slept:8.5 shoes: inov-8 RoadX 238

morning jog. first lap on my own and second with hollie
2 PM

Running 4:34 intensity: (4:10 @1) + (8 @2) + (16 @3) 0.61 km (7:29 / km) +51m 5:17 / km
ahr:127 max:157 slept:8.5 shoes: Jalas Jukola 2

Orienteering 45:22 intensity: (17:10 @1) + (21:52 @2) + (6:20 @3) 4.59 km (9:53 / km) +143m 8:33 / km
ahr:147 max:163 slept:8.5 shoes: Jalas Jukola 2

Model qualifier area. Really nice and mostly good orienteering but missed one control by being too low... still learning lessons :)

Friday Aug 6, 2010 #

7 AM

Running 23:15 [1] 3.57 km (6:31 / km) +90m 5:47 / km
slept:8.5 shoes: inov-8 RoadX 238

jog before breakfast
2 PM

Running 4:47 intensity: (2:37 @1) + (1:31 @2) + (39 @3) 0.66 km (7:15 / km) +8m 6:49 / km
ahr:138 max:156 slept:8.5 shoes: Jalas Jukola 2

to the start

Orienteering 1:06:00 intensity: (25:06 @1) + (31:59 @2) + (8:41 @3) + (9 @4) + (5 @5) 6.5 km (10:09 / km) +200m 8:48 / km
ahr:148 max:182 slept:8.5 shoes: Jalas Jukola 2

Control pick on Bratsberg. Great to be back out in the forest again. mostly orienteered well but lost concentration towards the end and made a couple of mistakes. Totally wiped out in the middle and it seems to have sent my watch a bit nuts - it recorded 29750 mins training and no gps for the second part. hopefully it will recover before tomorrow...

Thursday Aug 5, 2010 #

5 PM

Running 20:00 [1] 2.66 km (7:31 / km) +92m 6:25 / km
ahr:126 max:140 slept:6.0 weight:58kg shoes: inov-8 RoadX 238

long day of travelling.
easy jog with helen to loosen our legs followed by stretching

Wednesday Aug 4, 2010 #

9 AM

Running 44:51 intensity: (42:58 @1) + (1:53 @2) 7.06 km (6:21 / km) +153m 5:44 / km
ahr:123 max:149 slept:9.0 weight:58kg shoes: New Balance 1060

run before breakfast

Tuesday Aug 3, 2010 #

5 PM

Running 16:29 intensity: (8:36 @1) + (5:06 @2) + (2:47 @3) 2.49 km (6:37 / km) +1m 6:36 / km
ahr:140 max:164 slept:9.0 shoes: inov-8 RoadX 238

inc drills and strides. feeling speedy tonight :)

Running 23:18 intensity: (7:15 @1) + (2:23 @2) + (2:49 @3) + (7:11 @4) + (3:40 @5) 4.89 km (4:46 / km) +2m 4:45 / km
ahr:155 max:174 slept:9.0 shoes: inov-8 RoadX 238

4 x 1k with 200m jog recovery (although a longer recovery before the last as Jo popped to the loo) with Jo, Hannah, Fiona and Michelle.
3.41 (1.44)
3.45 (1.45)
3.45 (2.43)
3.47
the last one could have been faster but I had to run it all with one arm as the other was trying to stem the flow of blood coming out my nose :s annoying as was feeling quite good and could have done another 3.41 I think. made pretty patterns on my white vest.

Running 8:52 intensity: (4:13 @1) + (4:34 @2) + (5 @3) 1.69 km (5:15 / km)
ahr:143 max:155 slept:9.0 shoes: inov-8 RoadX 238

Monday Aug 2, 2010 #

6 PM

Running 55:20 intensity: (46:53 @1) + (6:24 @2) + (1:59 @3) + (4 @4) 5.95 km (9:18 / km) +96m 8:36 / km
ahr:126 max:167 slept:7.5 shoes: New Balance 1060

Drills with team Baker

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