Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending May 1, 2011:

activity

time

miles

Orienteering

4:16:27

22.11

(11:36)

35.59

(7:12)

361

Running

2:04:58

10.38

(12:02)

16.71

(7:29)

Total

6:21:25

32.5

(11:44)

52.3

(7:18)

442

averages - sleep:19.2

1:27

0:00

» now

Sunday May 1, 2011 #

4 AM

Running 15:00 [1] 1.5 km (10:00 / km)
slept:6.0 shoes: Jalas Black (red)

jogging around trying to keep warm before the race

Orienteering 1:02:58 9.23 km (6:49 / km) +111m 6:26 / km
slept:6.0 shoes: Jalas Black (red)

oh yes, a 5am start to run leg 5 in the mens relay. The Sugarloaf men didnt bring enough men with them so recruited me, laura and anwen to the cause. Despite getting up at 3:48 I actually really enjoyed it. The run went much much better than the day before and I only made one small (15s?) error. I took it much easier as I wasn't sure how my body would react. Legs felt tired from the women's relay but not too bad. Managed to get out just late enough to not need a head torch which was nice. Fun to run in the clear sky with the birds singing around you. Absolutely freezing and really appreciated the heater in the ladies shower tent when I finished :)

Saturday Apr 30, 2011 #

8 AM

Running 10:10 [1] 1.51 km (6:44 / km) +7m 6:35 / km
slept:9.0 shoes: inov-8 Roclite 268

morning jog round Hjorthagen from Mjolkbutiken.

3 PM

Running 25:00 [1] 3.0 km (8:20 / km)
slept:9.0 shoes: Jalas Black (red)

warming up and down

Orienteering 52:22 [4] 8.57 km (6:07 / km) +86m 5:49 / km
slept:9.0 shoes: Jalas Black (red)

Tiomila. 4th leg in the Lidingö second team.
The team selections caused trouble as usual but when I went out I was up for the challenge of best second team (we didn't make it by a long way - team changed late on and wasn't good enough). I probably didn't take the best route to the first control, opting for the straight line forest option rather than the path and then missed the control at the end so lost maybe a minute? 2 and 3 went well but then I missed a bit on 4 (a boulder in the green). 5 I stood about 10m from before realising it was there, 7 I bananed a bit and 9 I went to the wrong boulder first. Overall not a very good run. I felt scrappy the whole way and didn't get a good feeling with the map. I think I was probably trying to run too hard. bugger. picked up 11 places but disappointed with the performance.

Friday Apr 29, 2011 #

1 PM

Orienteering 40:44 4.75 km (8:35 / km) +56m 8:06 / km
slept:10.0 shoes: Jalas Black (red)

Training on an area adjacent to tiomila. No flags out but that almost made it better as had to orienteer spot on. Got really confused on the way to 4 when I lost contact with the map and alex took great delight in passing me and getting the control first. Other than that it went really well and psyched for the weekend now. Soo much fun to orienteer in great terrain like this.

Running 3:23 [1] 0.33 km (10:15 / km)
slept:10.0 shoes: Jalas Black (red)

warm down

Thursday Apr 28, 2011 #

11 AM

Running 10:35 [1] 1.56 km (6:47 / km) +35m 6:06 / km
slept:9.5 shoes: Jalas Black (red)

Hjorthagen to Lilljanskogen with Alex

Orienteering 28:42 2.89 km (9:56 / km) +30m 9:26 / km
slept:9.5

2 x orienteering loops on maps we borrowed from Emma. Had planned to do more but got a nosebleed part way through the first one, managed to stop it, but then it started again during the second one so in the end I just sat on a rock waiting for Alex to finish. Fun but feeling tired today.

Running 8:53 [1] 1.5 km (5:55 / km) +21m 5:32 / km
slept:9.5 shoes: Jalas Black (red)

Lilljanskogen back to Emma's for a shower and yummy lunch :)

Wednesday Apr 27, 2011 #

5 PM

Running 2:00 [1] 0.28 km (7:09 / km)
slept:7.0 shoes: Jalas Black (red)

Made it Säckatorp just in time for training. Squeezed in a very short warm up before the intervals started...

Orienteering 44:42 5.34 km (8:22 / km) +41m 8:04 / km
slept:7.0 shoes: Jalas Black (red)

5 x gaffled orienteering intervals with the Lindingö girls + guests. Each interval started where the previous finished. Really great training running at speed in Swedish terrain. Was just behind Annika on all of them except the first where I was a bit further back...

Running 8:18 [1] 1.24 km (6:42 / km) +13m 6:22 / km
slept:7.0 shoes: Jalas Black (red)

a better warm down with Oystein and Annika

Tuesday Apr 26, 2011 #

11 AM

Running 16:39 [1] 2.79 km (5:58 / km) +6m 5:55 / km
slept:9.0 shoes: inov-8 Roclite 268

planned to have a rest day today and go for a walk around the nature reserve with my family. Got about 20 mins in and my mum realised her SD card was still in my computer and not in her camera (my fault) so I had to run back to get it. Probably good to loosen the legs but could have done with not wearing jeans... Walk lasted about 4 hours in total but was very nice!

Monday Apr 25, 2011 #

10 AM

Running 25:00 [1] 3.0 km (8:20 / km)
slept:8.5 shoes: Jalas Black (red)

Warm up with drills and strides in the field then warm down jog with Mhairi.

11 AM

Orienteering 26:59 [4] 4.81 km (5:37 / km) +37m 5:24 / km
slept:8.5 shoes: Jalas Black (red)

JK relay, back on the Tyrella Dunes. SYO silver :)
Much better run than the other day here. Map so much easier to read at 1:7500. Went out hard and almost caught up Sarah 20s on the way to number 1. Got ahead at 3 then sarah got back ahead climbing the hill to 5. Didn't take a good route to 6 and ended up having to change it - left was much much faster and couldn't even see sarah coming into the spectator. Ran the last part well (except for a 5s loss missing the gap in the buildings to 13). Pleased with the run but gutted to lose so much time on the route choice - otherwise it would have been a really close finish! Second fastest time of the day. Great to see so many SYO tops up on the podium :)

C • Nice one! 2

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