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Training Log Archive: rachael

In the 7 days ending Apr 15, 2012:

activity

time

miles

Running

3:40:29

19.77

(11:09)

31.82

(6:56)

674

Cycling

3:00:00

18.64

(9:39)

30.0

(6:00)

Orienteering

2:24:16

12.22

(11:49)

19.66

(7:20)

378

Total

9:04:45

50.63

(10:46)

81.48

(6:41)

1052

averages - sleep:17.8

3:00

0:00

» now

Sunday Apr 15, 2012 #

Event: Hugset Middle Distance

11 AM

Running 12:40 [1] 1.86 km (6:49 / km) +32m 6:16 / km
slept:9.0 shoes: Jalas Black (red) 3

Warm up with Alex, the highlight being told we weren't allowed to run along the track as we'd be in the competition area.

Orienteering race 41:54 [3] 5.76 km (7:16 / km) +90m 6:45 / km
slept:9.0 shoes: Jalas Black (red) 3

Black middle distance at Hugset. Love this area every time I run here. Dropped 25s on 1 as I wasn't sharp enough reading the map. Lost about 40s on 8, got distrated by other people and was a bit too far left but then just really hesitant. Annoyed with this one. Fortunately I saw the holly bush. Not a great line to 11 (10s). 17 I didn't pause enough crossing the path (20s) and 18 I was a little hesitant (5s). Pushed quite hard and generally pleased although legs still quite tired. Result good and broke the 6th spell by one place :)

Running 20:48 [1] 2.38 km (8:44 / km) +51m 7:53 / km
slept:9.0

warm down lap of the area with alex

Black - Splits

Saturday Apr 14, 2012 #

8 AM

Running 29:25 [1] 5.32 km (5:32 / km) +2m 5:31 / km
slept:8.5 shoes: Asics Hypoerspeed2

From Emma's house in Den Haag out to the Haagse Bosh and back

Friday Apr 13, 2012 #

Cycling 3:00:00 [1] 30.0 km (6:00 / km)

Wandered round Den Haag for a bit and had hot chocolate in a cool little cafe then took a tram out to Scheveningen and hired a tandem. Great fun! We were a bit wobbly at the start then got the hang of it and were motoring by the end. Cycled along the sea front then through the dunes to Meijendal for yummy spek met kaas pancake with lots of stroop on top. Tasted exactly how I remembered it should. Pretty good for a 20+ year old taste memory! After a leasurely lunch in the sun we headed off through the dunes again then looped back round past duinrell and took alex to see the house we used to live in. Someone has grown a big headge all the way round the back garden. tsk. I had a go at steering for a bit in the dunes but that wasn't very successful (it was on a very tricky downhill section though) so i let alex do most of the work ;)

Thursday Apr 12, 2012 #

8 AM

Running 1:17:54 [1] 11.83 km (6:35 / km) +386m 5:40 / km
shoes: NB800

lovely run before breakfast from our lodge at lodgierait up the hill behind. Aboslutely perfect weather, crisp with blue skies, and could see for miles. Very peaceful :)

Wednesday Apr 11, 2012 #

11 AM

Running 25:04 3.99 km (6:17 / km) +187m 5:05 / km
shoes: Jalas Black (red) 2

Jog up the hill chatting to Claire

Orienteering 38:12 4.96 km (7:42 / km) +107m 6:57 / km
shoes: Jalas Black (red) 2

"downhill" trains with Claire and Cat. Legs felling really tired today. First train I set off last and orienteered well but never saw the others. Second train I set off in the middle and cat caught me when I was looking for the tape at number 1. Didn't concentrate well enough to 2 but after that it went well and the last train felt really good.

Running 9:58 [1] 1.29 km (7:44 / km)
shoes: Jalas Black (red) 2

Back to the cars. Was just thinking how nice it was going to be to stop and have lunch when alex and toni announced that I was doing another training...

Running 8:12 [1] 1.24 km (6:37 / km) +11m 6:21 / km
shoes: Jalas Black (red) 2

jog over to the start

Orienteering 33:47 4.62 km (7:19 / km) +18m 7:10 / km
shoes: Jalas Black (red) 2

Medium pace on Moor of Alvie with a lot of stuff missing from the map. Mainly went really well, just a couple of hesitancies. Feeling low on energy so pleased to finish with out missing :)

Running 6:28 [1] 0.91 km (7:06 / km) +5m 6:54 / km
shoes: Jalas Black (red) 2

back to the car. phew.

Tuesday Apr 10, 2012 #

Note
(rest day)

Walked up Schiehallion for mum's 60th birthday. Mixture of sun and beautiful views and horizontal sleet/snow. Pretty snowy and exposed on the top so didn't stay there long, just enough time for mum to see the champange we carried up. Had lunch and champagne half way down in a nice sheltered spot instead.
Not very restful but good family fun day out :)

Monday Apr 9, 2012 #

11 AM

Running 30:00 [1] 3.0 km (10:00 / km)
shoes: Jalas Black (red) 2

warming up and down

Orienteering 30:23 [4] 4.32 km (7:02 / km) +163m 5:55 / km
shoes: Jalas Black (red) 2

JK Relay. It wasn't Maireads day and I went out ~10 mins down. Decided just to run hard and go for a clean, attacking run and a good time. Really enjoyed it. Bananaed a bit up the hill to 1 (5s), turned too early on the way to 3 (5s), was slow contouring to 5 and ended up climbing a bit unecessarily mid leg (25s). other than that it went really well, took a nice line to 8. Quads aching a bit after the downhill yesterday but other than that all good and really enjoyed it. A shame not to be in the mix but lots of fun anyway :)

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