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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Mar 25, 2012:

activity # timemileskm+m
  Running10 5:18:41 29.65(10:45) 47.71(6:41) 531
  Strength & Conditioning2 1:40:00
  Orienteering3 1:08:25 7.54(9:04) 12.14(5:38) 5
  Total10 8:07:06 37.19 59.85 536
averages - sleep:26.2 rhr:59 weight:58.6kg

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MoTuWeThFrSaSu

Sunday Mar 25, 2012 #

Event: British Middle Distance Championships
 
12 PM

Running 20:59 [1] 2.4 km (8:45 / km) +11m 8:33 / km
ahr:122 max:145 slept:8.0 shoes: Jalas Black (red) 2

warm up. not feeling very good today. think the week has finally taken its toll.

Orienteering 33:47 intensity: (1:23 @1) + (42 @2) + (6:11 @3) + (22:08 @4) + (3:23 @5) 5.87 km (5:45 / km)
ahr:163 max:175 slept:8.0 shoes: Jalas Black (red) 2

5th (4th brit). The orienteering didn't feel good today. Think I was trying too hard but in the end I wasn't planning well enough. Not a good performance and pretty fed up on the way home.

Running 5:31 [1] 0.69 km (8:00 / km) +1m 7:56 / km
ahr:116 max:125 slept:8.0 shoes: Jalas Black (red) 2

warm down

Course 2 - Splits

Saturday Mar 24, 2012 #

Event: British Sprint Championships
 
10 AM

Running 7:56 [1] 2.0 km (3:58 / km) +9m 3:53 / km
ahr:126 max:136 slept:8.0 shoes: NB800

warm up for the heats

Orienteering 19:23 intensity: (3:22 @1) + (27 @2) + (5:18 @3) + (7:14 @4) + (3:02 @5) 3.24 km (5:59 / km) +3m 5:58 / km
ahr:159 max:194 slept:8.0 shoes: NB800

Heat B, 5th. Didn't push 100% but didn't miss much either. Was in the heat of death so only just qualified. must remember to try harder...

Running 18:14 [1] 2.19 km (8:20 / km) +15m 8:03 / km
ahr:121 max:142 slept:8.0 shoes: NB800

warming down
1 PM

Running 17:16 intensity: (16:49 @1) + (27 @2) 2.44 km (7:05 / km) +3m 7:02 / km
ahr:129 max:153 slept:8.0 shoes: NB800

warming up again. Didn't get my food right at all today. Problem with being too busy and not having time to shop.

Orienteering 15:15 intensity: (1:25 @1) + (10 @2) + (3:17 @3) + (5:26 @4) + (4:57 @5) 3.03 km (5:02 / km) +3m 5:01 / km
ahr:163 max:175 slept:8.0 shoes: NB800

Sprint final 4th. Funny to be higher in final than in qual. All went quite well except didn't take long enough to check out the routes to 7. Thought right and left looked even and went right but in retrospect left is a lot straighter and would have been better. Lost 25s on that leg, otherwise would have been fighting for the top. bummer.

Running 16:39 [1] 2.75 km (6:03 / km)
ahr:134 max:143 slept:8.0 shoes: NB800

warming down

Quali - Course H2B - Splits

Final - Course FA2 - Splits

Friday Mar 23, 2012 #

7 AM

Running 29:53 [1] 4.74 km (6:18 / km) +130m 5:33 / km
rhr:55 slept:8.0 shoes: New Balance 759

loop through bole hill and on to jessop west
7 PM

Running 17:46 [1] 2.67 km (6:39 / km) +56m 6:01 / km
rhr:55 slept:8.0 shoes: New Balance 759

home from work + strides and a few snappy drills in the park. glad this week is over!

Thursday Mar 22, 2012 #

Note
rhr:57 slept:9.0 weight:58.6kg (rest day)

not especially restful as in work 8:30 - 7:30. almost over...
C • argh 1

Wednesday Mar 21, 2012 #

7 AM

Running 16:05 [1] 2.48 km (6:29 / km) +43m 5:58 / km
rhr:57 slept:8.25 shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
rhr:57 slept:8.25 shoes: New Balance 759

basic warm up + warm up squats
4 x {2 box squat (45, 40 + chains failed on second, 35 + chains, 35 + chains), 4 x -19 pull up}
3 x {6 x 22kg jump squat, single hop lengths - one on each foot}
3 x 2 x 6 x 12kg SL squat
2 x {2 x 10 x 6kg SA DB press, 9 x GHR}

Running 8:01 [1] 1.31 km (6:07 / km) +17m 5:45 / km
rhr:57 slept:8.25 shoes: New Balance 759

gym to jessop west
5 PM

Running 20:32 [1] 3.49 km (5:53 / km) +89m 5:13 / km
rhr:57 slept:8.25 shoes: New Balance 759

home from work but not much time before physio so only a short extra loop past a house we're thinking about.

Tuesday Mar 20, 2012 #

5 PM

Running 19:35 [1] 3.84 km (5:06 / km) +10m 5:02 / km
rhr:61 slept:7.75 shoes: New Balance 759

to the track

Running intervals 31:53 intensity: (16:53 @1) + (15:00 @4) 6.67 km (4:47 / km)
rhr:61 slept:7.75 shoes: New Balance 759

4 x {600, (100), 400, (100), 200, (200)}

Great session, tough on the lungs. felt really strong :)

2:10 (56) 1:26 (56) 40 (1:36)
2:10 (54) 1:28 (52) 40 (1:43)
2:11 (59) 1:26 (64) 40 (1:45)
2:10 (62) 1:25 (62) 38

Running 9:14 [1] 1.63 km (5:40 / km)
rhr:61 slept:7.75 shoes: New Balance 759

4 laps warm down flew by chatting to Hannah :)

Monday Mar 19, 2012 #

7 AM

Running 16:30 [1] 2.55 km (6:28 / km) +52m 5:52 / km
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

to the gym

Strength & Conditioning 50:00 [1]
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

went through programme 1 with Andy today. Good session.
4 x {trab bar deadlift + chains 2 x (66+, 71+, 73+, 76+), 4 x 1" band pressups}
3 x {hang clean pull 3 x (35, 35, 37), 5 x depth jump with single leg stick on L box}
3 x 2 x 6 x (10, 10, 12.5) SL DB RDL
2 x 2 x 10 x (8.75, 11.25) SA cable row
3 x 2 x 30s cable crab walk

Running 7:33 [1] 1.3 km (5:48 / km) +17m 5:27 / km
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

to Jessop West. Shower queue again
6 PM

Running 55:04 [1] 4.56 km (12:05 / km) +77m 11:08 / km
rhr:61 slept:7.5 shoes: New Balance 759

work to western park, drills, then up the hill and back home

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