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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jun 10, 2012:

activity # timemileskm+m
  Running6 2:51:22 16.81(10:12) 27.05(6:20) 431
  Orienteering3 2:28:44 13.48(11:02) 21.69(6:51) 106
  Total7 5:20:06 30.29(10:34) 48.74(6:34) 537
averages - sleep:19.9

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Sunday Jun 10, 2012 #

12 PM

Running 1:17:31 intensity: (25:00 @1) + (25:00 @2) + (27:31 @3) 13.03 km (5:57 / km) +321m 5:18 / km
slept:9.0 shoes: New Balance 759

Rivelin hills run, pushing extra on the hills but fairly hard for most of it (new pb by >3 mins?)

Saturday Jun 9, 2012 #

12 PM

Orienteering 1:30:00 intensity: (45:00 @1) + (45:00 @4) 12.0 km (7:30 / km)
slept:10.5 shoes: Jalas Black (red) 2

Orienteering intervals with alex in Eccy woods. Started each interval with a running hill rep then straight into an orienteering section. 8 of them in total. Worked really hard on the reps then tried to get straight into the o and not let alex get past! Messed up the first but much better after that. Longer break after the second when we managed to lose each other due to my slightly confusing planning. Great session, real beast in total!

Thursday Jun 7, 2012 #

7 AM

Running 22:00 [1] 3.87 km (5:41 / km) +56m 5:18 / km
slept:8.0 shoes: New Balance 759

morning run part way to alex's work with him then back home before driving to my work with my work experience student

Tuesday Jun 5, 2012 #

9 AM

Running 9:21 [1] 1.49 km (6:17 / km) +16m 5:57 / km
slept:9.0 shoes: New Balance 759

morning jog with alex
12 PM

Running 20:00 [1] 2.5 km (8:00 / km) +14m 7:47 / km
slept:9.0 shoes: Jalas Black (red) 2

warm up

Orienteering 36:04 intensity: (30:00 @4) + (6:04 @5) 5.23 km (6:54 / km) +45m 6:37 / km
slept:9.0 shoes: Jalas Black (red) 2

WOC Middle Selection Race

Most fun race of the weekend by a million miles. Great little area and a well planned race. Generally pleased but lost some small bits of time: 4 - 30s due to bad line and misread contours slightly, 8 - 20s as hadn't realised there were two reentrants and was in the one to the left, 10 - 15s hesitant, 11 - 15s hesitant, 14 - 15 s hesitant as was further along the ridge than I expected, 16 - 10s further down than I expected. Lost a bit of time near the end as lungs were burning (still tail of illness or maybe pollen allergy?) but happy to get joint fastest run in with Tess :)
Total time lost 1:45 ish, mainly due to being hesitant on a few and so not attacking enough.
Loved this race and very happy with middle selection for WOC.

Running 3:22 [1] 0.52 km (6:28 / km) +2m 6:22 / km
slept:9.0 shoes: Jalas Black (red) 2

warm down back to the car with Helen

Monday Jun 4, 2012 #

10 AM

Running 9:54 [1] 1.64 km (6:02 / km) +11m 5:51 / km
slept:9.0 shoes: New Balance 759

morning jog with Alex
C • well done you your selectio... 7
5 PM

Running 15:14 intensity: (15:00 @1) + (14 @4) 2.0 km (7:37 / km) +12m 7:24 / km
ahr:166 max:167 slept:9.0 shoes: New Balance 101

warm up.

Orienteering 22:40 [5] 4.46 km (5:05 / km) +61m 4:46 / km
slept:9.0 shoes: New Balance 101

WOC 'Sprint' Selection Race

went well at the start through the trickier section and got a good route to 4. missed the best route to 10 (5s) and missed the steps a bit to 15 where there's a set missing on the map (5s). Also missed the route through the play park going both to and from the last control.
Enjoyed the bit at the start and end and the wood bits but the rest was quite dull and just max running. A good max session at least and fast orienteering is always fun. A shame that it was so long, would have been better as a 'real' sprint.
Then lots of entertaining controversy and protests...

Running 14:00 [1] 2.0 km (7:00 / km)
slept:9.0 shoes: New Balance 101

warm down with Helen

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