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Training Log Archive: rachael

In the 7 days ending May 6, 2012:

	activity	#	time	miles		km		+m
	Running	11	4:47:22	24.74		39.82		335
	Orienteering	5	3:10:34	17.12	(11:08)	27.56	(6:55)	248
	Pilates	3	1:25:00
	Strength & Conditioning	1	30:00
	Total	13	9:52:56	41.87		67.38		582
averages - sleep:33.4

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Sunday May 6, 2012 #

10 AM

Running 55:16 9.02 km (6:08 / km) +124m 5:44 / km
ahr:128 max:151 slept:8.0 shoes: New Balance 759

nice run round Lidingö :)

Saturday May 5, 2012 #

Event: 10MILA 2012

7 AM

Running 14:32 [1] 2.43 km (5:59 / km) +33m 5:36 / km
slept:8.0 shoes: New Balance 759

morning jog with the girls

3 PM

Running 25:00 [1] 3.0 km (8:20 / km)
slept:8.0 shoes: Jalas Black (red) 2

warm up and down

Orienteering 46:10 [4] 7.89 km (5:51 / km) +73m 5:36 / km
slept:8.0 shoes: Jalas Black (red) 2

Tiomila!
Got promoted from the third team to fourth leg in the second team. Our first two legs ran really well but Elisabeth dropped a bit on second so I went out about 7 mins down. Ran a bit too hard in the boring running sections at the start and lost time on 3 (1 min?) but after that was pretty good. Was on my own for almost all of it which was a bit of a surprise. Looking at the splits after I was just behind a group but never quite saw them. Lost a bit more time at the end taking a bad line. Sprint finish against Mali and kaisja. Felt strong :) Serina finished a good team performance for 18th and second second team.

Friday May 4, 2012 #

7 AM

Running 16:12 [1] 2.67 km (6:04 / km) +23m 5:49 / km
slept:9.0 shoes: New Balance 759

morning jog from Elisabeths, feeling quite tired..

Pilates 15:00 [1]
slept:9.0

5 PM

Running 35:00 [1] 5.0 km (7:00 / km)
slept:9.0 shoes: New Balance 101

warm up and warm down, a lot with tess

Orienteering 15:00 [4] 3.0 km (5:00 / km)
slept:9.0 shoes: New Balance 101

Silva League Sprint Race

Thursday May 3, 2012 #

9 AM

Pilates 40:00 [1]
slept:10.0

morning pilates in the sun again. Lots of cure, glutes, back and stretching exercises.

5 PM

Running 5:41 [1] 0.85 km (6:41 / km) +2m 6:37 / km
ahr:124 max:135 slept:10.0 shoes: Jalas Black (red) 2

Klub träning - warm up with Ines and Serina

Orienteering 35:06 4.34 km (8:05 / km) +59m 7:34 / km
ahr:129 max:147 slept:10.0 shoes: Jalas Black (red) 2

control pick then corridor O from Säcka. controls went really well but found staying in teh corridor difficult with no purple line to follow! Pretty much managed though Ö=

Wednesday May 2, 2012 #

8 AM

Pilates 30:00 [1]

morning exercises in the sun :) needed this as back is still really tight

5 PM

Running 11:58 1.87 km (6:24 / km) +29m 5:56 / km
ahr:130 max:152 slept:8.0 shoes: Jalas Black (red) 3

warm up with Ines for evening training on Södra Djurgården

Running 10:00 [1]
slept:8.0 shoes: Jalas Black (red) 2

time in between intervals

Orienteering 7:15 1.14 km (6:22 / km) +12m 6:02 / km
ahr:146 max:156 slept:8.0 shoes: Jalas Black (red) 3

Slinga2. We missed the mass start for the first one so Ines and I set off together but on different courses. Missed the first control a bit as didn't get my head into it fast enough but then went really well after that.

Orienteering 6:26 1.09 km (5:54 / km) +21m 5:23 / km
ahr:160 max:168 slept:8.0 shoes: Jalas Black (red) 3

got back with 15s to spare before the second mass start. Slinga5. Elisabeth and Annica were both on the same one which was fun. First to 1, and 2, Annica was just ahead at 3. Then missed 4 a bit as was trying to keep up with Annica and didn't read the map enough. Still I found the control first and got back first :)

Orienteering 4:57 0.97 km (5:06 / km) +2m 5:04 / km
ahr:161 max:169 slept:8.0 shoes: Jalas Black (red) 3

Slinga4. The easiest one as it had the least climb and a path leg in the middle. Ran past the boulder at 1 and then worked hard to catch and pass Elisabeth. Good offensive orienteering practice even if those controls were quite easy.

Orienteering 6:12 1.04 km (5:58 / km) +19m 5:28 / km
ahr:160 max:167 slept:8.0 shoes: Jalas Black (red) 3

Slinga1. On my own on this one. Lost about 10s on 1 but other than that all good. Legs starting to get tired from the big hill!

Orienteering 5:41 0.93 km (6:07 / km) +13m 5:43 / km
ahr:158 max:168 slept:8.0 shoes: Jalas Black (red) 3

Slinga3. final one, all good.

Running 10:34 1.74 km (6:04 / km) +33m 5:32 / km
ahr:133 max:147 slept:8.0 shoes: Jalas Black (red) 3

warm down with Ines.
Had meant to have an easy day today but got a bit carried away with the fun training. ah well.

Tuesday May 1, 2012 #

10 AM

Running 5:03 0.78 km (6:28 / km) +7m 6:12 / km
ahr:148 max:173 slept:9.0 shoes: Jalas Black (red) 3

warm up from Hellas klubbstuga to the start

Orienteering 1:03:47 7.16 km (8:54 / km) +50m 8:36 / km
ahr:141 max:189 slept:9.0 shoes: Jalas Black (red) 3

training in Paradiset. Lived up to its name, just lovely :) great to orienteer in places like this, very inspiring.
mostly went really well, just 2 controls that could have been better - one on compass, the other on control circle picture.

C • mm 1

Running 2:48 [1] 0.49 km (5:43 / km) +1m 5:38 / km
ahr:131 max:135 slept:9.0 shoes: Jalas Black (red) 3

warm down

5 PM

Running 40:18 5.77 km (6:59 / km) +80m 6:32 / km
ahr:123 max:151 slept:9.0 shoes: New Balance 101

from Bosön, including 5 x 30s hill reps and 4 x 80m sprints. tired legs but had a lot of frustration and disappointment to run off.

Monday Apr 30, 2012 #

9 AM

Running 15:00 [1] 3.0 km (5:00 / km) +2m 4:59 / km
slept:9.0 shoes: New Balance 759

Lidingö training. warm up at Bosön with the girls

Running 30:00 [1] 2.0 km (15:00 / km)
slept:9.0 shoes: New Balance 759

Lidingö running drills and hurdle stuff

Strength & Conditioning 30:00 [1]
slept:9.0 shoes: New Balance 759

planks, hip raises, medicine ball stuff mm

6 PM

Running 10:00 [1] 1.2 km (8:20 / km)
slept:9.0 shoes: New Balance 759

very short run as realised my watch was wrong but wanted to loosen off.

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