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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Oct 3, 2010:

activity # timemileskm+m
  Orienteering9 7:51:15 27.16(17:21) 43.71(10:47) 1148
  Running9 2:13:35 10.92(12:14) 17.57(7:36) 518
  Total12 10:04:50 38.08(15:53) 61.28(9:52) 1666
averages - sleep:40.5

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Sunday Oct 3, 2010 #

11 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
slept:9.0 shoes: Jalas Jukola 2

On the warm up map plus drills and strides
12 PM

Orienteering 1:27:51 [4] 10.0 km (8:47 / km)
slept:9.0 shoes: Jalas Jukola 2

World Cup long race.
Not a good start - didn't have a detailed enough plan in my mind, got confused by the small paths, ended up on the wrong hill and lost 5 mins. Capucine caught me and we took the same route to 2 (except where she missed the path then saw me above her!). Don't think it was the best route in the end, but it gave my mind a rest and let me settle back down. The rest of the coruse went generally well but a few <1 min misses. Ran with quite a lot of different people throughout the course and there were 6 of us going through the spectator. Started getting really tired but out orienteerd the group on 2 of the controls in the last loop. Died on the track run to the last control and lost over 30s.
Ended up 19th which is a good result and happy with the top 20 but really frustrated by the mistake on number 1.
Good race experience though and good to know that i can do it - without the mistake to the first control I would have been 10th even if i keep the rest of the misses.
Lots of learning to take home and work on over the winter :)
C • good stuff Rach 2
2 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
slept:9.0 shoes: Jalas Jukola 2

warm down with helen p and tessa.

Saturday Oct 2, 2010 #

8 AM

Orienteering 30:23 [1] 2.9 km (10:29 / km) +62m 9:28 / km
ahr:128 max:144 slept:9.0 shoes: Jalas Jukola 2

model event
11 AM

Running warm up/down 4:24 [1] 0.76 km (5:47 / km)
ahr:131 max:142 slept:9.0 shoes: NB800

Orienteering 4:19 intensity: (33 @1) + (25 @2) + (3:00 @3) + (21 @4) 0.79 km (5:28 / km)
ahr:156 max:165 slept:9.0 shoes: NB800

Orient show qualifier D.
Sooooo much fun! felt like a kid at a fairground :)
GPS is too slow to pick up going through the maze ;)

Orienteering 4:13 intensity: (36 @1) + (34 @2) + (2:23 @3) + (40 @4) 0.73 km (5:47 / km)
ahr:154 max:166 slept:9.0 shoes: NB800

Orient show qualifier E

Orienteering 3:39 intensity: (26 @1) + (31 @2) + (1:55 @3) + (47 @4) 0.71 km (5:08 / km)
ahr:156 max:166 slept:9.0 shoes: NB800

Orient show qualifier F.

After waiting around for almost 2 hours in the sunshine qualified from our pool in second behind Sarah :)
4 PM

Orienteering 5:16 intensity: (1:07 @1) + (30 @2) + (1:08 @3) + (2:23 @4) + (8 @5) 0.88 km (5:59 / km)
ahr:153 max:170 slept:9.0 shoes: NB800

Semi Final B, qualified first :) Unfortunately sarah got confused at the first control and just missed out to a portugese and a spanish girl who had the same time.

Orienteering 5:24 intensity: (12 @1) + (5 @2) + (1:18 @3) + (42 @4) + (3:07 @5) 0.96 km (5:38 / km)
ahr:167 max:179 slept:9.0 shoes: NB800

Orient show final - 1st!
Won a nice bunch of flowers and a terrible trophy :)
It was me, pip, mikiko, una and raquel. Entered the maze for the last time after the butterflies about 20m behind pip and managed to claw in the distance so she only beat me by half a meter over the line but one of her punches didn't register so she got a 30s penalty.
Really awesome set of races. we should definitely do more of this in Britain.
C • Brilliant!! 2

Friday Oct 1, 2010 #

8 AM

Running warm up/down 7:14 intensity: (1:18 @1) + (2:24 @2) + (3:20 @3) + (12 @4) 1.15 km (6:17 / km) +18m 5:49 / km
ahr:153 max:166 slept:9.0 shoes: Jalas Jukola 2

warm up with the girls

Orienteering 1:04:47 intensity: (4:03 @1) + (30:00 @2) + (29:45 @3) + (59 @4) 5.0 km (12:57 / km) +148m 11:17 / km
ahr:154 max:165 slept:9.0 shoes: Jalas Jukola 2

practice "middle" race but the plan changed when we saw the map so longer. Legs tired today which made getting through the terrain hardwork as there were a lot of brashings. Needed to take the paths more. fun though and looking forward to an afternoon off!
GPS patchy and it gave up part way round.
C • nice one! 5

Thursday Sep 30, 2010 #

10 AM

Running warm up/down 5:17 [1] 0.73 km (7:14 / km) +44m 5:33 / km
ahr:135 max:145 slept:9.0 shoes: Jalas Jukola 2

45 mins walking to the start + 5 mins of running

Orienteering 1:23:34 intensity: (1:01:34 @1) + (22:00 @2) 6.04 km (13:50 / km) +180m 12:02 / km
ahr:139 max:154 slept:9.0 shoes: Jalas Jukola 2

WOW. incredible map and course. very very difficult. got very confused several times. really need to have a lot of contact in areas like this.

Running warm up/down 13:49 [1] 1.22 km (11:20 / km) +17m 10:35 / km
ahr:125 max:144 slept:9.0 shoes: Jalas Jukola 2

back to the van with hollie
2 PM

Running warm up/down 14:42 intensity: (8:52 @1) + (5:50 @2) 1.62 km (9:04 / km) +133m 6:26 / km
ahr:139 max:153 slept:9.0 shoes: Jalas Jukola 2

to the start with hollie

Orienteering 37:18 intensity: (4:22 @1) + (7:47 @2) + (24:27 @3) + (42 @4) 3.66 km (10:11 / km) +143m 8:32 / km
ahr:155 max:169 slept:9.0 shoes: Jalas Jukola 2

same area but much less rocky and could run quite fast in places. one big mistake and a few poor lines but otherwise good. met hollie at the end of the gaffle and we raced the last few which made me focus. tired by the end but a great day of training.

Running warm up/down 5:26 [1] 0.92 km (5:54 / km) +6m 5:43 / km
ahr:132 max:144 slept:9.0 shoes: Jalas Jukola 2

warm down with hollie

Wednesday Sep 29, 2010 #

9 AM

Running warm up/down 10:12 [1] 1.5 km (6:48 / km) +33m 6:07 / km
ahr:136 max:154 shoes: Jalas Jukola 2

warm up with hollie and anne

Orienteering 1:08:05 intensity: (48:05 @1) + (20:00 @2) 5.48 km (12:25 / km) +313m 9:40 / km
ahr:145 max:162 shoes: Jalas Jukola 2

morning training on Le Cret de la Grande Danne.
Really cool place to park near the top of a ski centre. very rocky terrain but really technical and a lot of fun.
3 PM

Running warm up/down 7:31 [1] 1.17 km (6:25 / km) +33m 5:38 / km
ahr:133 max:158

warm up with hollie and tess

Orienteering 1:16:26 intensity: (46:26 @1) + (20:00 @2) + (10:00 @3) 6.56 km (11:39 / km) +302m 9:28 / km
ahr:139 max:160

afternoon training on the same area. I managed to get toni's master map which was covered in circles and lines and i didnt really have a clue which order to do the controls. Didn't go quite as well as this morning. Did one leg in the tricky section twice and then cut off near the end.

Tuesday Sep 28, 2010 #

4 PM

Running 40:00 [1] 5.0 km (8:00 / km) +232m 6:30 / km

Jog from Annecy youth hostel. To the near bit of wood then round the trim trail (plus 1 pull up!) then round the mountain bike trail. Lots of fun :) running drills then up a hill and back down again to the youth hostel. watch battery died en route so guess at total time. Good to stretch the legs and back out.

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