Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Dec 5, 2010:

activity # timemileskm+m
  Running8 6:17:05 32.01(11:47) 51.52(7:19) 706
  Orienteering1 1:24:20 5.23(16:08) 8.41(10:02) 89
  Strength & Conditioning3 1:20:00
  Cycling2 46:48
  Total9 9:48:13 37.24 59.93 794
averages - sleep:21.7

«»
2:24
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 5, 2010 #

9 AM

Running 1:46:37 intensity: (1:22:36 @1) + (24:01 @2) 16.27 km (6:33 / km) +168m 6:14 / km
ahr:140 max:155 slept:6.5 shoes: Jalas Jukola

Long run from Sacka round to Elfvik and back with Ines, Annika, Andrew, Nick, Anders and Filip. Beautiful and really lovely run.

Saturday Dec 4, 2010 #

10 AM

Orienteering 1:24:20 intensity: (26:21 @1) + (35:36 @2) + (21:56 @3) + (27 @4) 8.41 km (10:02 / km) +89m 9:32 / km
ahr:149 max:165 slept:9.0 shoes: Jalas Jukola

Mass start gaffled course in -9oC. Annika shot off into the distance but me and Ines were running at similar speed and saw each other quite a few times during the course. Really hard orienteering in the knee-thigh deep snow both physically and technically. Difficult to make a picture of the leg as the ground looked totally different to the map. Started off ok but got cold trying to find number 6 and then my brain stopped working - went totally the wrong way to 8 and Ines followed. Worked out what I'd done and went straight to 10. Hard work but good fun!

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
slept:9.0 shoes: Jalas Jukola

back to the car

then kick off meeting in the afternoon discussing plans for next year :)
5 PM

Cycling 44:48 [1]
ahr:104 max:141 slept:9.0 shoes: inov-8 RoadX 238

spinning indoors at Boson with a few hills thrown in for fun.

Strength & Conditioning 10:00 [1]
slept:9.0

Friday Dec 3, 2010 #

5 PM

Running warm up/down 12:35 [1] 0.84 km (14:59 / km) +1m 14:55 / km
ahr:130 max:145 slept:9.5 shoes: inov-8 RoadX 238

Made it over to Lidingo :)
Indoor session at Boson.
warm up with elisa

Running intervals 43:26 intensity: (16:01 @1) + (8:51 @2) + (4:48 @3) + (7:04 @4) + (6:42 @5) 2.98 km (14:34 / km) +16m 14:12 / km
ahr:151 max:174 slept:9.5 shoes: inov-8 RoadX 238

4 x 1km (90s) with Ines and Sara (they did 5) then 4 x 200m (1 min)
3:50, 3:55, 3:58, 4:05, 39, 37, 37, 37
started off a bit fast but then settled into it. Tough work but felt better than I expected and good to get the first interval session done.

Running intervals 7:51 intensity: (2:36 @1) + (5:15 @2) 0.97 km (8:06 / km)
ahr:146 max:153 slept:9.5 shoes: inov-8 RoadX 238

Warm down with Ines and Sara

Thursday Dec 2, 2010 #

Note
(rest day)

planned rest day before (hopefully) sweden but feeling a bit sniffly. hoping it won't come to anything...
C • sniffly 3

Wednesday Dec 1, 2010 #

7 AM

Running 19:00 intensity: (12:27 @1) + (5:38 @2) + (55 @3) 2.83 km (6:43 / km) +45m 6:13 / km
ahr:131 max:155 slept:7.0 shoes: Jalas Jukola

to the gym

Strength & Conditioning 40:00 [1]
slept:7.0 shoes: NB750

Circuit 2 (adapted)

3 x {10 x 40kg squat, 10 x press ups, 10 x 40kg single leg step up}
3 x {10 x squat jumps, 10 x lizards, 10 x 40kg calf raise}
3 x {10 x dips -31.5, 10 x hanging leg raise, 10 x shoulder bridge leg raise}
3 x {10 x crunches, 10 x V crunch (not very good at these!), 10 x burpees}
4 PM

Running 1:00:22 intensity: (46:27 @1) + (7:30 @2) + (6:25 @3) 8.47 km (7:08 / km) +150m 6:33 / km
ahr:137 max:163 slept:7.0 shoes: Jalas Jukola

winter wonderland run with oli and jenny up rivelin. just brilliant :)

Tuesday Nov 30, 2010 #

11 AM

Running 1:20:54 intensity: (49:24 @1) + (13:20 @2) + (18:10 @3) 11.23 km (7:12 / km) +278m 6:25 / km
ahr:140 max:163 slept:8.0 shoes: Jalas Jukola

Rivelin hills run with alex but starting and finishing at malin bridge (dropped the morris off for an MOT!). amazing :)
5 PM

Note

Physio. I have quite possibly never been in so much pain in my life. He managed to find attachment pain where I didn't even know attachments existed. There were almost tears in my eyes. On the postive side all my back issues are probably due to sitting so by sorting out all my muscle attachments I should be better fast :)

Monday Nov 29, 2010 #

7 AM

Running 16:32 intensity: (9:04 @1) + (6:34 @2) + (54 @3) 2.52 km (6:34 / km) +43m 6:03 / km
ahr:139 max:161 slept:7.5 shoes: Jalas Jukola

to the gym

Strength & Conditioning 30:00 [1]
slept:7.5 shoes: NB750

Circuit programme 1 (adapted).

3 x {10 x 30kg squat, 10 x press ups, 10 x 30kg single leg raise}
3 x {10 x squat jump, 10 x hanging row, 10 x BB press}
3 x {10 x BB BOR, 10 x dips -33kg, 10 x 10kg floor to ceiling}
3 x {10 x crunch 2.5kg, 10 x hypers, 10 x reverse crunch}

Cycling 2:00 [1]
slept:7.5 shoes: NB750

6 PM

Running 24:48 intensity: (17:35 @1) + (7:13 @2) 4.61 km (5:23 / km) +4m 5:21 / km
ahr:133 max:152 slept:7.5 shoes: Jalas Jukola

to the EIS

« Earlier | Later »