Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jul 15, 2012:

	activity	#	time	miles		km		+m
	Running	8	3:28:41	20.06	(10:24)	32.29	(6:28)	623
	Orienteering	4	2:18:54	8.91	(15:35)	14.34	(9:41)	295
	Pilates	1	20:00
	Total	8	6:07:35	28.97		46.63		918
averages - sleep:21.6 weight:57.5kg

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Sunday Jul 15, 2012 #

10 AM

Running 8:29 [1] 1.16 km (7:19 / km) +88m 5:18 / km
ahr:128 max:141 slept:8.0 shoes: Jalas Black (red) 3

Middle Q Model. To the start

Orienteering 31:14 2.81 km (11:07 / km) +25m 10:39 / km
ahr:130 max:152 slept:8.0 shoes: Jalas Black (red) 3

course planned by Toni. There are some rubbish bits of forest and some nice bits. Going well. Looking forward to starting now!

Saturday Jul 14, 2012 #

9 AM

Running 6:15 0.98 km (6:23 / km) +62m 4:51 / km
ahr:151 max:165 slept:9.0 shoes: Jalas Black (red) 3

warm up on the middle final model

Orienteering 10:50 1.23 km (8:48 / km) +9m 8:30 / km
ahr:135 max:150 slept:9.0 shoes: Jalas Black (red) 3

first section of orienteering

Running 20:00 [1] 2.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red) 3

running and drills and strides between o sections

Orienteering 11:15 1.14 km (9:52 / km) +34m 8:35 / km
ahr:135 max:149 slept:9.0 shoes: Jalas Black (red) 3

second section of orienteering.
Feeling pretty good today and the orienteering going well :)

Friday Jul 13, 2012 #

10 AM

Running 9:30 [1] 1.09 km (8:43 / km) +229m 4:15 / km
slept:9.75 shoes: Jalas Black (red) 3

Up to the start. time just includes the running and not the 90m vertical climb (walking!)

Orienteering 50:30 [2] 5.33 km (9:28 / km) +170m 8:10 / km
slept:9.75 shoes: Jalas Black (red) 3

La Roche Fendue. Lovely area. Some of it just like last years terrain and lots relevant to the middle final. Mostly really good orienteering, just missed on a small hill in the green. niiiiice :)

Running 14:35 [1] 2.06 km (7:05 / km) +3m 7:02 / km
slept:9.75 shoes: Jalas Black (red) 3

jog back down the hill with HP

Thursday Jul 12, 2012 #

10 AM

Running 13:29 [1] 2.15 km (6:16 / km) +66m 5:26 / km
ahr:127 max:144 slept:6.0 shoes: Jalas Black (red) 3

warm up on Mont Bally with Doug and Dave S

Orienteering 35:05 3.83 km (9:10 / km) +57m 8:32 / km
ahr:150 max:165 slept:6.0 shoes: Jalas Black (red) 3

Middle Qual training on Mont Bally. Ran it like a qualifier course and went well :) Pushed about 85 - 90%. Lost some small bits of time and a few things to think about but generally good and pleased with it.

Running 1:37 [1] 0.22 km (7:21 / km)
ahr:121 max:130 slept:6.0 shoes: Jalas Black (red) 3

shortest warm down ever

5 PM

Running 29:38 [1] 5.48 km (5:24 / km) +77m 5:03 / km
slept:6.0 shoes: New Balance 759 take 2

Nice evening jog with HP down the valley and back.

Wednesday Jul 11, 2012 #

8 AM

Running 8:45 [1] 1.54 km (5:41 / km) +35m 5:06 / km
slept:8.0 weight:57.5kg shoes: New Balance 759 take 2

short morning jog from home then core and stretching

Pilates 20:00 [1]
slept:8.0 weight:57.5kg

Tuesday Jul 10, 2012 #

6 PM

Running 14:21 1.93 km (7:26 / km) +1m 7:25 / km
ahr:138 max:173 slept:8.0 shoes: New Balance 759 take 2

3.5 laps warm up at the track then some drills

Running intervals 33:22 6.08 km (5:29 / km)
ahr:143 max:172 slept:8.0 shoes: Asics Hypoerspeed2

Great session with Ruth and the boys.
1k, 800, 600, 400, 200, 200, 200 with ~100m, 300m jog between each.
The others ran 200m longer in each which was good as I got longer rest and could almost keep up with Ruth.
3:45, 2:55. 2:07, 80, 37, 34, 33
Speedy at the end :D

Running 9:29 [1] 1.66 km (5:43 / km)
ahr:137 max:144 slept:8.0

Monday Jul 9, 2012 #

7 PM

Running 39:11 [1] 5.94 km (6:36 / km) +64m 6:16 / km
slept:6.0 shoes: New Balance 759 take 2

Evening run, down to Hillsborough, drills in the park including some plyo then back along penistone road and up the hill to home.

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