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Training Log Archive: rachael

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Running11 4:30:59 20.95(12:56) 33.72(8:02) 196
  Orienteering4 2:48:06 14.5(11:35) 23.34(7:12) 119
  Total11 7:19:05 35.46(12:23) 57.06(7:42) 315
averages - sleep:21.6 weight:59kg

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MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

1 PM

Running 35:00 [1] 3.5 km (10:00 / km)
shoes: Jalas Black (red)

warm up and drills/strides on the way to the start then warm down after with Mhairi and Tessa.

Orienteering 1:01:01 [4] 9.0 km (6:47 / km)
shoes: Jalas Black (red)

JK "long" distance: three-way tie for third with Mhairi and Riina! that can't happen very often...
Basically a medium distance course on a big open hill, but it was a lot more fun than I thought it would be! Orienteered really well in the first half and caught Laura at 7. We were together for the middle chunk of the course before I got away at the end. Lost time on 13 where I contoured round the hill and ended up slightly too high and also on 17 where I started navigating to 14 which meant I ended up doing two extra hills (doh!). Total mistakes/hesitations of about 1min 20. Really I'm just not fast enough up the hills at the moment - lost 2:35 on legs 4,8 and 16 alone (the 3 uphill legs). Legs feeling tired but lungs going ok for a change. Downhill leg at the end was cool. Pretty pleased in general - only just started the VO2 block so looking forward to seeing how fast I am in a couple of months time...

Saturday Apr 23, 2011 #

9 AM

Running 10:39 [1] 1.86 km (5:44 / km)
slept:8.5 shoes: inov-8 Roclite 268

morning jog, alex joined me today.
1 PM

Running 30:00 [1] 3.0 km (10:00 / km)
slept:8.5 shoes: Jalas Black (red)

warm up and warm down

Orienteering 38:23 [4] 5.65 km (6:48 / km) +36m 6:35 / km
slept:8.5 shoes: Jalas Black (red)

JK Middle race - 9th
Not a good day today. The biggest miss was number 2 (1 min 30s) but I also lost time on route choice at 1, 4, 8 (45s), 9 and on 15 (20s) as it wasn't what I expected. Struggled with the map today, quite often the plan/picture I made weren't quite right. Apart from number 2 the biggest problem was that I felt really light headed the whole race and totally lacking energy. Guess I got the food wrong after yesterday's race. Another lesson learnt, just a shame it was for today as I had been really looking forward to this.
Quickroute map

Friday Apr 22, 2011 #

Event: JK 2011
 
9 AM

Running 10:13 [1] 1.91 km (5:21 / km)
slept:8.75 shoes: inov-8 Roclite 268

morning jog out to the causeway and back
3 PM

Running 20:00 [1] 1.5 km (13:20 / km)
slept:8.75 shoes: NB800

warm up round the warm up controls plus drills, strides and general jogging.

Orienteering 14:01 [4] 2.5 km (5:36 / km)
slept:8.75 shoes: NB800

JK sprint race - bronze.
Fun race - happy with the result and generally happy with the run too. Lost about 23s in mistakes/hesitations in total, the biggest being 8 s at 5 and 5 s at 9. Both were due to not working out where I could get through the olive green fast enough - needed a better plan. Looking at the map after all the olive green (and blue) is slightly off set which means you can't even see some of the gaps as they're so small they appear olive green. Really great course but poor map printing, especially for a WRE.
It really frustrated me the number of people that still insist on crossing solid black/olive green. it's not that difficult to work out!
4 PM

Running 15:00 [1] 2.0 km (7:30 / km)
slept:8.75 shoes: NB800

warm down laps of the streets with the girls catching up on the gossip

Thursday Apr 21, 2011 #

7 PM

Running 29:40 intensity: (27:00 @1) + (2:40 @4) 5.29 km (5:36 / km) +11m 5:33 / km
slept:9.0 shoes: inov-8 Roclite 268

Run with Alex across the causeway onto the nature reserve. Really beautiful place. Had a look at the middle area across the water and ran back for dinner with a few strides thrown in for fun :)

Wednesday Apr 20, 2011 #

Note
slept:8.0 weight:58.3kg (rest day)

:)
physio at lunch

Tuesday Apr 19, 2011 #

7 PM

Running 10:41 [1] 1.27 km (8:25 / km) +34m 7:25 / km
slept:8.0 weight:59.3kg shoes: Jalas Jukola

warm up round the hill.

Orienteering 54:41 intensity: (24:41 @1) + (30:00 @4) 6.19 km (8:50 / km) +83m 8:17 / km
slept:8.0 weight:59.3kg shoes: Jalas Jukola

Marcus' orienteering extravaganza. Four cool little courses going at 30s intervals with Marcus, Alex and Dave. Fun to run at Redmires in the light. Particularly enjoyed the last one in the technical bit on top of the moor (and not just because I was better than the boys!). Tougher than you expect and legs were feeling yesterday's drills but good to get out oing. thanks marcus :)

Monday Apr 18, 2011 #

8 AM

Running 43:52 intensity: (33:52 @1) + (10:00 @2) 7.65 km (5:44 / km) +151m 5:13 / km
slept:9.0 shoes: New Balance 758

morning run with Helen W who was in town for the day. Good to get out early and nice down Rivelin. It's hard work up the hill before breakfast!
6 PM

Running 8:55 [1] 1.4 km (6:22 / km)
slept:9.0 shoes: New Balance 758

home to bole hill

Running 50:00 [1] 3.0 km (16:40 / km)
slept:9.0 shoes: New Balance 758

Drills with Coach Kelly. Fun as always. legs quite tired!
7 PM

Running 6:59 [1] 1.34 km (5:13 / km)
slept:9.0 shoes: New Balance 758

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