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Training Log Archive: rachael

In the 7 days ending Jul 18, 2011:

activity # timemileskm+m
  Running5 4:02:56 23.16(10:29) 37.27(6:31) 652
  Orienteering1 42:07 4.14(10:10) 6.67(6:19) 76
  Total5 4:45:03 27.3(10:26) 43.94(6:29) 727
averages - sleep:18

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TuWeThFrSaSuMo

Monday Jul 18, 2011 #

Note
(rest day)

super tired

Sunday Jul 17, 2011 #

4 AM

Running 16:54 [1] 1.58 km (10:42 / km) +30m 9:47 / km
slept:4.0 shoes: Jalas Black (red) 2

warming up

Running 59:10 [4] 9.79 km (6:03 / km) +185m 5:31 / km
slept:4.0 shoes: Jalas Black (red) 2

Last leg on the Harvester running for the SYO women's team. Kim, Jenny, Lucy and Clare all had brilliant runs to send me off lead women's team and only 1 second down on the SYO juniors who were leading the B relay...
Great to have a race on my hands and run under pressure. Adam absolutely pegged it from the start and I was already 50m behind by the start kite. Concentrated on my own race and got to number 1 first and Adam never got back past :) Lost about 30s on the control before the second road crossing but other than that it was clean. Great to get the overall victory for the team :D

Really enjoyed the harvester experience. Great courses and one of the best atmospheres we've had in british orienteering - well done shuoc!
10 AM

Running 10:45 [1] 1.66 km (6:29 / km) +24m 6:02 / km
slept:4.0 shoes: NB800

to the start of the urban race with alex and sarah

Running 38:41 [3] 7.29 km (5:18 / km) +106m 4:57 / km
slept:4.0 shoes: NB800

Dore urban race. I'm afraid to say it was disappointing. Good to have a new map but it wasn't really ready for racing on yet - variable levels of detail and control 3 on the brown course was just dodgy. Good to get the legs moving (they felt very tired) but wish I'd stayed in bed and got some more sleep.

Running 10:41 [1] 1.65 km (6:28 / km) +11m 6:16 / km
slept:4.0 shoes: NB800

back to the assembly field with alex and sarah

Saturday Jul 16, 2011 #

Event: Harvester Relay Weekend
 
2 PM

Running 7:59 intensity: (7:45 @1) + (14 @2) 0.93 km (8:35 / km) +3m 8:28 / km
ahr:125 max:153 slept:9.0 shoes: Jalas Black (red)

warm up

Orienteering 42:07 intensity: (49 @1) + (1:48 @2) + (18:09 @3) + (21:15 @4) + (6 @5) 6.67 km (6:19 / km) +76m 5:59 / km
ahr:162 max:170 slept:9.0 shoes: Jalas Black (red)

Black course middle distance at Bowden Housteads. really tired still but went ok. alex caught me early on. and then caught me twice more ;)

Running 3:12 [1] 0.33 km (9:42 / km) +1m 9:30 / km
ahr:125 max:128 slept:9.0 shoes: Jalas Black (red)

warm down

Running 15:55 [1] 1.22 km (13:03 / km) +20m 12:03 / km
slept:9.0 shoes: Jalas Black (red)

then some control collecting

Wednesday Jul 13, 2011 #

6 PM

Running 26:26 [1] 3.89 km (6:48 / km) +80m 6:10 / km
slept:8.0 shoes: New Balance 758

nice easy run with Jen catching up before yummy dinner :)
despite the fact it was easy my lungs were still struggling :(

Tuesday Jul 12, 2011 #

6 PM

Running 53:13 intensity: (36:02 @1) + (10:00 @2) + (7:11 @4) 8.93 km (5:58 / km) +192m 5:23 / km
slept:8.0 shoes: New Balance 758

evening rivelin loop with alex, including an effort up the hill (7:11). Lungs really not happy today. I guess the pollen is worse here than in france...

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