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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Mar 20, 2011:

activity # timemileskm+m
  Running6 3:24:50 17.29(11:51) 27.82(7:22) 159
  Orienteering3 2:14:07 12.61(10:38) 20.3(6:36) 432
  Strength & Conditioning1 1:00:00
  Total7 6:38:57 29.9 48.12 590
averages - sleep:25 weight:59.4kg

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MoTuWeThFrSaSu

Sunday Mar 20, 2011 #

11 AM

Running 9:01 [1] 0.84 km (10:44 / km) +5m 10:26 / km
ahr:102 max:142 slept:8.5 weight:59.6kg shoes: Jalas Black (red)

warm up

Orienteering 49:35 intensity: (5:39 @1) + (9:54 @2) + (26:32 @3) + (7:30 @4) 7.01 km (7:04 / km) +124m 6:30 / km
ahr:156 max:168 slept:8.5 weight:59.6kg shoes: Jalas Black (red)

brilliant new area with detailed mining depressions and bell pits. Sadly my orienteering was just not up to it today. Too exhausted mentally and physically to orienteer properly. Lost 3 mins at 5, 30s at 6 and 1:30 at 13. The rest went ok...
went home and fell asleep for an hour and a half...

Running 29:46 [1] 2.65 km (11:14 / km) +55m 10:10 / km
ahr:123 max:140 slept:8.5 weight:59.6kg shoes: Jalas Black (red)

Jogging after searching for a boy called George and re-running the legs we made the biggest mistakes on.

Saturday Mar 19, 2011 #

11 AM

Running 8:27 intensity: (8:17 @1) + (10 @2) 1.25 km (6:46 / km) +23m 6:12 / km
ahr:127 max:148 slept:8.0 weight:59.3kg shoes: NB800

warm up

Orienteering 46:23 intensity: (1:04 @1) + (2:16 @2) + (16:53 @3) + (25:09 @4) + (1:01 @5) 8.45 km (5:29 / km) +204m 4:54 / km
ahr:162 max:171 slept:8.0 weight:59.3kg shoes: NB800

Hathersage street race black course. Fun to run round here with a map, never been to lots of the little streets before. Fast and furious the whole way and really tired by the end. Lots of running through fields and big hills made it hard work! Pleased I managed to run it though, yesterday I was worried I might not be able to. Pretty sure I got all the route choices right (and even beat alex on 3 splits :) )
Got shouted at by a dog walker in a field for not shutting a gate I didn't open...

Running 4:04 [1] 0.28 km (14:31 / km)
ahr:103 max:108 slept:8.0 weight:59.3kg shoes: inov-8 Roclite 268

warm down

Friday Mar 18, 2011 #

Note
(rest day)

Absolutely exhausted by the end of today. 12 hours in work.
Started taking hay fever tablets so will see if they improve things...

Thursday Mar 17, 2011 #

Note
(rest day)

long day dealing with mother and future mother in law
C • sounds like fun! 2

Wednesday Mar 16, 2011 #

7 AM

Running 16:17 [1] 2.55 km (6:23 / km) +42m 5:54 / km
ahr:127 max:141 slept:8.0 shoes: New Balance 758

home to hallam

Strength & Conditioning 1:00:00 [1]
slept:8.0 shoes: New Balance 758

S&C programme 2
9 AM

Running 8:19 intensity: (8:05 @1) + (14 @2) 1.34 km (6:12 / km) +19m 5:48 / km
ahr:133 max:146 slept:8.0 shoes: New Balance 758

hallam to Jessop West
7 PM

Orienteering 38:09 intensity: (16:33 @1) + (16:25 @2) + (5:05 @3) + (6 @4) 4.84 km (7:53 / km) +103m 7:07 / km
ahr:146 max:164 slept:8.0 shoes: Jalas Black (red)

Night O on the new map of the woods at Redmires. Ridiculously foggy which made driving there interesting and made night orienteering feel like you were blind! Ran well until the last control which I overshot by a long way. Great little area and will be really fun to run round there when you can see more than 2m ahead!

Tuesday Mar 15, 2011 #

6 PM

Running 6:50 intensity: (6:15 @1) + (35 @2) 1.38 km (4:57 / km)
ahr:138 max:154 slept:8.5 weight:59.2kg shoes: New Balance 758

late due to traffic so 3 laps warm up then 2 strides

Running intervals 47:02 intensity: (24:55 @1) + (5:16 @2) + (9:39 @3) + (6:32 @4) + (40 @5) 7.44 km (6:19 / km) +1m 6:19 / km
ahr:140 max:171 slept:8.5 weight:59.2kg shoes: New Balance 758

8 x 600m with 90s jog 200m recovery then 4 x 100m

Really please with this session and times got faster at the end :) worked out that if I make my legs go round as fast as michelle's then I run 2s faster per lap!!
good strides at the end too, feeling fast :)

2.17 (84) 2.21 (100) 2.20 (92) 2.19 (91) 2.21 (91) 2.17 (98) 2.16 (92) 2.14

Running 9:13 [1] 1.49 km (6:11 / km)
ahr:129 max:138 slept:8.5 weight:59.2kg shoes: New Balance 758

warming down

Monday Mar 14, 2011 #

6 PM

Running 25:19 intensity: (24:17 @1) + (24 @2) + (38 @3) 4.58 km (5:32 / km) +6m 5:30 / km
ahr:131 max:162 slept:9.0 shoes: New Balance 758

work to EIS

Running 40:32 intensity: (39:53 @1) + (22 @2) + (17 @3) 4.02 km (10:05 / km) +8m 9:59 / km
ahr:110 max:159 slept:9.0 shoes: New Balance 758

drills with coach kelly. late there as work went on too long but didn't miss too much. good fun and really starting to notice the difference.

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