Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rachael

In the 7 days ending Sep 25, 2011:

activity # timemileskm+m
  Orienteering4 4:10:32 18.82(13:19) 30.29(8:16) 411
  Running5 2:30:52 15.19(9:56) 24.44(6:10) 107
  Total7 6:41:24 34.01(11:48) 54.73(7:20) 518
averages - sleep:13.9 weight:57.9kg

«»
1:51
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 25, 2011 #

11 AM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:8.5 shoes: Jalas Black (red) 3

warm up and very short warm down

Orienteering 1:31:00 [4] 12.0 km (7:35 / km)
slept:8.5 shoes: Jalas Black (red) 3

much better today!
didn't get the right route to number one and lost 90s (it was a 21 min leg for me). after that navigationally it was pretty good and felt really good through the butterflies. Significantly stronger at the end of todays race than at the end of yesterdays. Felt a lot better in the middle than I did at the start.
was fun with the chasing start format - was with grace and hp at number 2 but had fun taking different routes to them. almost got caught by a big group at the beginning of the first butterfly but ran away from them :)
a shame that the bad run yesterday impacts both yesterday and todays world cup points. looking forward to the middle next weekend...

Saturday Sep 24, 2011 #

10 AM

Running 25:00 [1] 2.5 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red) 3

warming up and down
11 AM

Orienteering 50:00 [4] 7.0 km (7:09 / km)
slept:9.0 shoes: Jalas Black (red) 3

World Cup 'middle' distance. Pretty bad race. Started off oing ok but just felt heavy and struggled to push. DOn't know if that's from the stress, the lack of nerves (i felt fine this morning) or just me being rubbish. Made two big mistakes (10 and 14) and a few small mistakes.
Really not pleased at all :(

Friday Sep 23, 2011 #

Event: Orienteering World Cup 7 + 8
 
9 AM

Orienteering 51:41 intensity: (37:56 @1) + (13:02 @2) + (43 @3) 5.36 km (9:39 / km) +155m 8:26 / km
ahr:132 max:158 slept:9.85 shoes: Jalas Black (red) 3

model event.
much better orienteering today, kept my head in control :) did the first half on the 1:15 and the second half on the 1:10. Included a few fast legs which was good.
Need to be really accurate on the compass. TIme to turn french orienteering head off and switch continental orienteering head on!

slept for over an hour in the afternoon :)

Thursday Sep 22, 2011 #

5 PM

Running 3:00 [1] 0.39 km (7:42 / km) +14m 6:30 / km
ahr:126 max:136 slept:6.0 shoes: Jalas Black (red) 3

to the start of the training with Toni

Orienteering 57:51 intensity: (34:34 @1) + (16:31 @2) + (5:26 @3) + (1:20 @4) 5.93 km (9:45 / km) +256m 8:02 / km
ahr:142 max:165 slept:6.0 shoes: Jalas Black (red) 3

Arrived in Liberec mid afternoon and fitted in a 40 min nap before heading out training :) Really needed it, I would have been a proper grumpy bug otherwise after getting up at 5:27 and not sleeping on the plan due to stag dos.
Really fun to be out in the terrain and got a bit excited on the first few and ran a bit faster than I could cope with and didn't look at the map of my compass nearly enough.
3 - slightly too far right (20s)
4 - not a good enough plan, wrong path, wrong rock (1 min)
7 - almost lost confidence right in front of the control
9 - too high, wrong rock, went back (2 mins)
12 - took the round left route as it was getting quite dark
missed 13,14,15
16, 17 and 18 went really well despite the fact that I couldn't really see the map or the ground anymore. Had to bail and miss 19 as I couldn't see the map at all anymore. By the time I got back to the bus it was pitch black!

great fun though :)

Wednesday Sep 21, 2011 #

8 AM

Running 33:04 [1] 5.72 km (5:47 / km) +78m 5:25 / km
slept:8.0

morning run down rivelin and back past Hillsborough Corner. Cracked out my reserve new shoes to see if running with a bit more support helped my arches. It seemed to as only one twinge. Need to be careful with poorly supported shoes...
Felt pretty good despite forgetting to drink anything before I left!

Tuesday Sep 20, 2011 #

5 PM

Running 19:11 [1] 4.16 km (4:37 / km) +14m 4:32 / km
slept:8.0 weight:57.8kg shoes: inov-8 RoadX 238

work to track

Running 42:15 intensity: (14:15 @1) + (20:00 @4) + (8:00 @5) 7.99 km (5:17 / km) +0m 5:17 / km
slept:8.0 weight:57.8kg shoes: inov-8 RoadX 238

2 mins, 3 mins, 4 mins, 5 mins, 5 mins, 4 mins, 3 mins, 2 mins with 75s jog/walk in between. Alternative reps off track/on track. Definitely a harder session with the track reps in there! Tough but felt good :)

Running 8:22 [1] 1.68 km (4:59 / km)
slept:8.0 weight:57.8kg shoes: inov-8 RoadX 238

4 laps warm down with Ruth and Pete

Monday Sep 19, 2011 #

Note
slept:8.5 weight:58.2kg (rest day)

in work for 12 hours so no training.
Also managed to back heel my drawer this morning so have a sore achilles now :s

« Earlier | Later »