Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Apr 20, 2014:

activity	#	time	miles		km		+m
Running	8	2:21:02	11.6	(12:09)	18.67	(7:33)	271
Orienteering	3	2:07:11	13.93	(9:08)	22.42	(5:40)	293
Pilates	1	1:00:00
Cycling	1	45:00
Circuits	1	40:00
Total	9	6:53:13	25.54		41.1		564
[1-5]	9	6:47:13

1:43

0:00

» now

Sunday Apr 20, 2014 #

1 PM

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Jalas Black (red) 2

warming up to the start and a bit on the model map. Nicola kindly lent me her watch today so I didn't get mine confiscated again, but that also means no warm up gps.

Orienteering race 1:15:42 [4] 12.5 km (6:03 / km) +250m 5:30 / km
shoes: Jalas Black (red) 2

JK long race - 3rd today (= bunch of flowers & £10 voucher) and 3rd overall (= medal and another £10 voucher). Generally quite pleased as hadn't expected much given the training I've been doing but still hoped to do ok. Annoyed with myself for the mistake at number 3 (2:40ish) - hit my attackpoint spot on but then didn't turn down the hill quite enough and went past the little reentrant and into the holes. Took a while to work out what I'd done (far too long) and by the time I turned back Jess was in sight. Didn't think I'd lost so much time but obviously did! Managed to stay ahead on the next control but Jess came past on the way up to 5. Took a slightly different line on the next two and caught back up in the quarry area. Ruth was in sight going up to 13 - we all took different routes down to 14 and ended up pretty much together again then I was just behind Jess until the road crossing where I snuck ahead at the second last. Great to see Jess running so well and a fun race overall. Need to get back to mistake free rach again though!!

2 PM

Running 13:00 [1] 2.0 km (6:30 / km)
shoes: Jalas Black (red) 2

warm down back to the car. freezing cold by the time I got back! Didn't notice the rain/thunder/lightning most of the time I was running but certainly noticed it on the jog back!

Saturday Apr 19, 2014 #

1 PM

Running 30:08 3.43 km (8:47 / km) +164m 7:05 / km
shoes: Jalas Black (red) 2

warm up to the start and round a bit of the model area.

Orienteering race 34:22 [4] 6.5 km (5:17 / km)
shoes: Jalas Black (red) 2

JK Middle, 4th again. Started off ok to 1, but then lost 1 minute on 2 - managed to get far too low by getting confused with the mapping of the pits. Ok to 3 then lost another ~40s on 4. Claire punched ahead of me having caught me 2 mins, but I was ahead again at 5 and 6. She then shot off into the distance and I kept plodding away. Pretty clean through the rest of the course. Annoyed with two stupid mistakes but generally happy and really enjoyed it. I'm still at the point of wanting to do well despite knowing that I haven't really done any training and not actually having the time or inclination to actually do anymore anyway!
Good to see some of the juniors running well :-)
[no gps trail as I totally hadn't realised it was a world ranking event and had my watch confiscated in the -1 box!!]

Running 10:00 [1] 1.3 km (7:42 / km)
shoes: Jalas Black (red) 2

warming down with sarah and alex through the quarries

Friday Apr 18, 2014 #

Event: JK 2014

3 PM

Running 12:59 [1] 1.33 km (9:47 / km) +1m 9:45 / km
shoes: Inov8 TrailRoc

warming up

Orienteering race 17:07 [4] 3.42 km (5:00 / km) +43m 4:42 / km
shoes: Inov8 TrailRoc

JK sprint race. Fun! Great courses planned by Kris kept us changing direction every leg. Felt like I went well through all the twisty and tricky sections, but didn't have the legs for the running bits in the middle. Hardest i've run for a while at least. 4th, which I'm happy with!

Running 16:02 [1] 2.33 km (6:52 / km) +8m 6:45 / km
shoes: Inov8 TrailRoc

Nice warm down jog with Ruth, Tess, Sarah and Alex. Good to catch up with everyone :-)

Thursday Apr 17, 2014 #

7 AM

Running 23:23 [1] 3.51 km (6:39 / km) +76m 6:00 / km
shoes: inov-8 RoadX 238

morning run with alex, first on his way to work then through the parks. Lovely morning :-D

Wednesday Apr 16, 2014 #

12 PM

Pilates 1:00:00 [3]

Pilates with Random Pam. Could tell I hadn't been for ages! Need to make more effort with core work... Good to be back :-)

Tuesday Apr 15, 2014 #

7 AM

Cycling 45:00

Solo spin with Poledancing Eve. Beasted myself this morning which felt good but am a wreck now. Eve's classes aren't as good as Bonkers Natalie's, mainly because Eve is a terrible cyclist, but her tunes were good at least :-D
Foam rollering and stretching after. Not as stiff as I thought after yesterday but back is still a mess.

C • Poledancing Eve 3

Running 6:00 [0] 0.97 km (6:12 / km) +22m 5:34 / km
shoes: inov-8 RoadX 238

to S10

7 PM

Note

Ok spoke a bit too soon... Cardio hiit DOMS are setting in... :-s

Monday Apr 14, 2014 #

6 PM

Running 8:00 [1] 1.0 km (8:00 / km)
shoes: inov-8 RoadX 238

Work to s10

Circuits (Cardio HIIT) 40:00
shoes: inov-8 RoadX 238

First try at cardio hiiiiit. It was fun! Led by bonkers Natalie which always livens things up a bit. Basically 4 x 5 x 50-10 of relatively tough burpees, squats, surfer burpees, mountain climbs... The hardest were bear slides. Hip flexors and quads are going to hurt tomorrow! Ended with 90s of the shoulder touch challenge. Really good to get some s&c done. Need to make it regular :-)

7 PM

Running 6:30 [1] 0.8 km (8:07 / km)
shoes: inov-8 RoadX 238

S10 to home

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