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Training Log Archive: rachael

In the 7 days ending May 29, 2011:

	activity	#	time	miles		km		+m
	Running	6	2:51:20	18.23	(9:24)	29.34	(5:50)	519
	Orienteering	2	2:09:35	9.8	(13:13)	15.77	(8:13)	396
	Strength & Conditioning	1	21:16	0.62	(34:14)	1.0	(21:16)	14
	X Training	1	10:00
	Total	6	5:32:11	28.65		46.11		928
averages - sleep:17.1 weight:58.5kg

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Sunday May 29, 2011 #

7 AM

Running 25:23 4.74 km (5:21 / km)
ahr:131 max:156 slept:8.5 shoes: inov-8 RoadX 238

morning jog with sarah along the lake front. loverly.

12 PM

Running 14:16 1.81 km (7:53 / km) +88m 6:20 / km
ahr:135 max:148 slept:8.5 shoes: Jalas Black (red)

jogging and walking to the start. incredible view from the top.

Orienteering 1:34:02 11.69 km (8:03 / km) +266m 7:13 / km
ahr:162 max:173 slept:8.5 shoes: Jalas Black (red)

long race. Awesome. Made a 2 minute mistake at 5 and a 2 min mistake at 7. Took a really good route to 8 and ran well through 9 and 10 but then blew 6 mins at 11. Took a bad route to 12 (lost 2:30) but finished strong. Absolutely loved it but lots of improvements still to make. First brit which was good but far too far behind the leaders (Annika 69, Helena 74, Lena 76)

Saturday May 28, 2011 #

11 AM

Running 12:45 2.0 km (6:23 / km) +48m 5:41 / km
ahr:142 max:156 slept:7.0 shoes: Jalas Black (red)

warming up with sarah

Orienteering 35:33 4.08 km (8:43 / km) +129m 7:31 / km
ahr:163 max:175 slept:7.0 shoes: Jalas Black (red)

Middle distance race on Cret de Benevent. Totally loved it. This terrain is so special and so much fun to run in :) Ran at about 90% pace and really pleased with most of it, stayed in control and flowed well. Then caught up sarah and lena eliasson and a few others and blew 2 minutes on the second last control. dammit. must concentrate to the end...

C • overtaking... 1

Running 15:06 2.24 km (6:44 / km) +127m 5:15 / km
ahr:157 max:169 slept:7.0 shoes: Jalas Black (red)

back from the finish with Sarah. big hill!

Friday May 27, 2011 #

7 AM

Running 31:05 5.7 km (5:27 / km) +75m 5:07 / km
slept:8.0 weight:58.5kg shoes: New Balance 758

morning jog with alex. faster section in the middle when I tried to keep up with him. Bumped into Rob near his house. popular this morning running :)

Wednesday May 25, 2011 #

6 PM

Running 22:59 [1] 4.19 km (5:29 / km) +76m 5:02 / km
slept:7.75 shoes: New Balance 758

home to Nether Green school

X Training 10:00 [1]
slept:7.75 shoes: New Balance 758

netball to warm up. my lack of netball for the last 10 years was highlighted by my complete inability to shoot. ah well, it was fun :)

Strength & Conditioning 21:16 [1] 1.0 km (21:16 / km) +14m 19:52 / km
slept:7.75 shoes: New Balance 758

fun orienteering circuits organised by Nic. Looking at different legs in each break. Shame there weren't many people there!

I went to club night to 1. collect tape for Hollie and GG and 2. get my jacket off Kris. Failed on both accounts but it was good anyway! (and did get my jacket in the end)

Running 24:52 [1] 4.39 km (5:40 / km) +22m 5:32 / km
ahr:167 max:191 slept:7.75 shoes: New Balance 758

back home via Kris's to pick up my jacket.
Nic were you wearing a garmin heart rate monitor? You must have higher HR zones than me as sporttracks just thought I ran at interval pace half the way home!!

Tuesday May 24, 2011 #

6 PM

Running 24:54 4.27 km (5:50 / km) +83m 5:19 / km
ahr:141 max:160 slept:8.5 weight:58.5kg shoes: New Balance 758

3 square meals and a jog, what more could you ask for?

Monday May 23, 2011 #

Note
slept:8.5 (rest day)

Another rest day to make sure I'm actually ready for training. Ate 90% proper meals today :)

WOC selections came out this morning - got the middle distance. Obviously pleased to be selected but gutted to only have one race.

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