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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Mar 6, 2011:

activity # timemileskm+m
  Orienteering8 7:23:36 38.33(11:34) 61.68(7:12) 246
  Running8 1:50:12 8.33(13:14) 13.41(8:13) 45
  Total10 9:13:48 46.66(11:52) 75.09(7:23) 290
averages - sleep:26.8 weight:60.2kg

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MoTuWeThFrSaSu

Sunday Mar 6, 2011 #

11 AM

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

warm up jogging plus drills

Orienteering 33:06 intensity: (1:17 @1) + (4:46 @2) + (19:28 @3) + (5:39 @4) + (1:56 @5) 5.48 km (6:02 / km) +54m 5:45 / km
ahr:159 max:172 slept:9.0 shoes: Jalas Black (red)

POM day 2 - middle distance on Couto da Arnela.
Great little rocky area, really tricky in places and so much fun to race on. Ran really well until making a stupid parallel error (30s) on the 3rd last. Probably one of the easiest controls on the course. Should have listened to my alarm bells earlier.
Frustrated by the mistake but lots of postivies to take from it and in general very happy with my racing. Ended up 5th, 21s down on 4th but a minute behind Amelie in 3rd.

Map with GPS trail

Running 9:30 [1] 0.93 km (10:13 / km) +18m 9:20 / km
ahr:114 max:128 slept:9.0 shoes: Jalas Black (red)

warm down round the carpark before heading back to Lisboa.

This has been a really great training camp - good maps and areas, fun races, nice accommodation, lots of sunshine, yummy food and good company. It's inspiring to train in places like this and perfect for keeping the orienteering fun :D

Saturday Mar 5, 2011 #

8 AM

Running 10:19 [1] 1.62 km (6:22 / km) +4m 6:18 / km
slept:8.0 shoes: inov-8 Roclite 268

morning jog round our hotel grounds
12 PM

Running 20:00 [1] 2.5 km (8:00 / km)
slept:8.0 shoes: Jalas Black (red)

warm up jogging plus drills and strides.

Orienteering 1:14:22 [1] 13.0 km (5:43 / km)
slept:8.0 shoes: Jalas Black (red)

POM Day 1 Long distance on Coudelaria de Alter. Frustratingly my watch battery died as I went into the -3 box so no GPS trail.
Super fast and quite cross country like but really good fun none the less. Started in the horse stables which was quite cool. Pleased with the result as I wouldn't expect to do well on an area like this but happy with 9th, 7 mins down on Minna in 2nd ( and 11 down on Simone in first!). Lost 25s on two controls in the last loop and a few 5s mistakes elsewhere but only 1:13 lost in total. A good early season confidence boost :)
C • 1.13 lost? 2
1 PM

Running 10:00 [1] 1.0 km (10:00 / km)
slept:8.0 shoes: Jalas Black (red)

warm down after

Friday Mar 4, 2011 #

10 AM

Running 1:40 [1] 0.28 km (5:57 / km) +16m 4:37 / km
ahr:42 max:52 slept:8.0 shoes: Jalas Black (red)

car to start
C • 1min 2

Orienteering 1:01:39 [1] 6.82 km (9:02 / km) +69m 8:36 / km
ahr:123 max:143 slept:8.0 shoes: Jalas Black (red)

Testing out some longer legs and some control pick on Model map2, Aldeia da Mata. Medium legs are definitely a lot, lot harder than short legs! (mainly due to fact I tried to go faster mid leg and there's so much detail on the map that its hard to simplify. My plans weren't always good enough) Didn't give the terrain enough respect at the start and totally messed up my 2nd and 3rd controls. Then sorted mysefl out and the rest went really well. Need to have a lot more map contact in this type of terrain than in the sand dunes.
Really looking forward to a long race in the rocks tomorrow, it will be fun!

Thursday Mar 3, 2011 #

10 AM

Running 17:35 [1] 2.16 km (8:08 / km) +4m 8:04 / km
slept:9.0 shoes: Jalas Black (red)

long gentle warm up to loosen the muscles

Running 11:46 [1] 1.46 km (8:04 / km) +3m 7:59 / km
slept:9.0 shoes: Jalas Black (red)

warming down after

Orienteering 1:01:34 intensity: (30:00 @1) + (30:00 @4) + (1:34 @5) 7.7 km (8:00 / km) +5m 7:58 / km
slept:9.0 shoes: Jalas Black (red)

trains with Helen and Alex on Bom Successo. Started 15s apart in every permutation possible with the last starter running with the head cam. Really good training session and interesting to watch the footage! Managed to win 2/6 (both times i'd started second). 2 mistakes both in the second last train but other than that really pleased :D
Map and GPS trail
6 PM

Running 3:30 [1] 0.51 km (6:52 / km)
slept:9.0 shoes: Jalas Black (red)

car to start

Orienteering 27:53 [1] 2.86 km (9:45 / km) +69m 8:42 / km
ahr:126 max:146 slept:9.0 shoes: Jalas Black (red)

Drove inland after lunch and just made it in time to test out one of the model areas. Short control pick on Lameira de Cime which handily turned out to be only 1km from where we're staying - just as well as it was dark as I finished! Fences were very difficult to climb and faffed leaving the last control trying to find a good way over the fences and river. Eventually bailed to the road.
Fun to test out the rocky terrain and looking forward to more of it tomorrow...

Running 3:16 [1] 0.51 km (6:24 / km)
ahr:133 max:137 slept:9.0 shoes: Jalas Black (red)

finish to the car

Wednesday Mar 2, 2011 #

10 AM

Running 2:36 intensity: (13 @1) + (9 @2) + (42 @3) + (1:32 @4) 0.44 km (5:55 / km)
ahr:157 max:167 slept:9.0 shoes: Jalas Black (red)

short warm up

Orienteering 1:08:55 intensity: (2:50 @1) + (34:48 @2) + (31:12 @3) + (5 @4) 9.68 km (7:07 / km) +25m 7:02 / km
ahr:154 max:166 slept:9.0 shoes: Jalas Black (red)

1:15000 on Quiaios. Working on having a good plan and simplifying. Really cool and orienteering went really well. Didn't go to the right number 3 which made 4 difficult but other than that it was all good :) Ran at a decent L2 pace to make the orienteering challenging without totally destroying myself.
Map and GPS trail
4 PM

Orienteering 54:27 intensity: (3:08 @1) + (27:00 @2) + (24:19 @3) 8.5 km (6:24 / km) +14m 6:21 / km
ahr:153 max:161 slept:9.0 shoes: Jalas Black (red)

contour only on Bom successo. Cool name for an orienteering area.
Missed 2 as went off line in the flat vague section but spiked pretty much everything else (although I didn't go through the ditch 6 to 7 as no idea how deep it was! turned out to be thigh deep when I did go through it on the was to 27...). Higher L2 this afternoon as more people around. Simone came past me at 9 and didn;t get away til 14 then I saw her again later on :)
maps to follow...
Map and GPS trail

Tuesday Mar 1, 2011 #

5 PM

Orienteering 1:01:40 intensity: (55:42 @1) + (5:58 @2) 7.64 km (8:04 / km) +10m 8:01 / km
ahr:137 max:154 slept:4.5 shoes: Jalas Black (red)

Lovely day (despite 4:45 start) and great first training in portugal - control pick on Dunas da Tocha. Managed most of it before it got dark...!
Some moments of orienteering genius and some moments of orienteering garbage.
Analysis and map to follow tomorrow...
C • Happy Birthday 2

Monday Feb 28, 2011 #

Note
weight:60.2kg (rest day)

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