Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rachael

In the 7 days ending Apr 7, 2012:

	activity	#	time	miles		km		+m
	Running	8	3:07:51	17.18	(10:56)	27.65	(6:48)	216
	Orienteering	3	1:53:00	9.69	(11:40)	15.59	(7:15)	3
	Strength & Conditioning	1	50:00
	Total	9	5:50:51	26.87		43.24		219
averages - sleep:19.9 weight:58.4kg

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Saturday Apr 7, 2012 #

1 PM

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

warm up, to the start and a bit on the warm up map. TImes a guess as not allowed gps watches as world ranking even though a lot of people did wear them...

Orienteering 35:34 [4] 5.0 km (7:07 / km)
shoes: Jalas Black (red) 2

JK Middle distance. 6th again.
Too low on 1 and couldn't get things to fit. Binned a minute and quite annoyed with myself. Wonky on the way to 2 (10s) then got it together and good through 3, 4 and 5. Went right past the marsh to 6 but straight was probably quicker. Hesitant to 7 (10s) then we had an easy few. Got really confused going to 12 (30s). Tired going up the hill to 16 but route was ok then wobbled slightly at the end on the way to 18. Not very pleased with myself but the first part was fun at least.

2 PM

Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Jalas Black (red) 2

warm down

2 - Splits

Friday Apr 6, 2012 #

Event: JK 2012

2 PM

Running 5:11 [1] 0.59 km (8:47 / km) +18m 7:37 / km
ahr:126 max:142 shoes: NB800

warm up

Orienteering 22:26 3.59 km (6:15 / km) +3m 6:14 / km
ahr:157 max:182 shoes: NB800

JK Sprint. Good fun but definitely not the best urban sprint in britain! Missed the best route to 3 but didn't lose too much time. The rest of the buildings section went well but lost time (15s) hesitating on the way to 16 and more time on 18 (15s) by taking a bad route after trying to work out what veg we were and weren't allowed through. Hollie caught me here and we alternated lead to the end. Lost maybe a few seconds on 21 but otherwise good. 6th place.

Running 16:00 [1] 2.06 km (7:46 / km) +17m 7:27 / km
ahr:123 max:140 shoes: NB800

warm down

2 - Splits

Thursday Apr 5, 2012 #

3 PM

Running 29:06 [1] 4.3 km (6:46 / km)
shoes: NB800

Jog around Blackford Hill with Helen and Alex. Nice views :)

Tuesday Apr 3, 2012 #

9 AM

Running 38:39 7.22 km (5:21 / km) +81m 5:04 / km
ahr:140 max:166 shoes: New Balance 759

loop round hillsborough/penistone road including 10 x 90s(30s) then picked up my bag and on to jessop west

5 PM

Running 9:55 [1] 1.71 km (5:48 / km) +36m 5:15 / km
shoes: New Balance 759

home from work

Monday Apr 2, 2012 #

7 AM

Running 16:05 [1] 2.47 km (6:31 / km) +47m 5:57 / km
slept:7.25 weight:58.5kg shoes: New Balance 759

to the gym

Strength & Conditioning 50:00 [1]
slept:7.25 weight:58.5kg shoes: New Balance 759

warm up squats
5 x {2 box squat x 35 + chains, 5 x -19 pull up}
3 x {8 x 22kg jump squat, single hop lengths - one on each foot}
3 x 2 x 6 x 12kg SL squat
10 x GHR, 10 x 6kg SA DB press, 10 x GHR, 10 x 6kg SA DB press, 10 x GHR

Running 7:55 [1] 1.3 km (6:05 / km) +18m 5:42 / km
slept:7.25 weight:58.5kg shoes: New Balance 759

gym to work

Sunday Apr 1, 2012 #

12 PM

Running 30:00 [1] 4.0 km (7:30 / km)
slept:9.0 weight:58.3kg

Beautiful spring day and headed out to Wincobank with Alex.
forgot my watch so all times a guess that will be updated...
warm up lap of the area and warm down lap after

1 PM

Orienteering 55:00 [3] 7.0 km (7:51 / km)
slept:9.0 weight:58.3kg

Dave's BUOT training from a while back. Great fun. First trains with alex (20s apart) alternating the lead then a forest sprint (getting tired on this one) then a street sprint. Made two mistakes, one in one of the trains (wrong depression) and one in the street sprint (didn't see uncrossable wall). The depressions are really tricky without controls there! Really pleased with the orienteering and really enjoyed the session :)

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