Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m
	Orienteering	14	12:27:36	59.08	(12:39)	95.08	(7:52)	1753
	Running	30	12:15:25	65.13	(11:18)	104.81	(7:01)	1610
	X-C Skiing	7	10:54:38	64.59	(10:08)	103.95	(6:18)	1313
	Strength & Conditioning	3	3:10:00
	Cycling	1	23:00
	X Training	1	2:00
	Total	36	39:12:39	188.8		303.84		4676
averages - sleep:24 rhr:62 weight:58.4kg

3:37

0:00

» now

Wednesday Feb 29, 2012 #

8 AM

Running 12:00 [1] 1.8 km (6:40 / km)
rhr:60 slept:7.0 shoes: New Balance 759

home to S10. toe really sore

X Training 2:00 [1]
rhr:60 slept:7.0 shoes: New Balance 759

tried the cross trainer but it was too painful

Cycling 23:00 [1]
rhr:60 slept:7.0 shoes: New Balance 759

moved to the bike which was better. After 5 mins took my shoe off and that helped alot.

Running 5:55 [1] 0.96 km (6:10 / km) +9m 5:53 / km
rhr:60 slept:7.0 shoes: New Balance 759

S10 to Jessop West

Tuesday Feb 28, 2012 #

Note
slept:7.0 (injured) (rest day)

bah. toe v painful all day, now on a weeks course of antibiotics for infection :(
Had planned to go x-training after the gp this evening but had to take the dressing off to show her and then it was ridiculously painful walking home so resigned myself to an evening of moping instead.

C • cheer up 4

Monday Feb 27, 2012 #

Note
(rest day)

rest day after crazy weekend. Thought about going to gym for an easy spin but didn't finish writing tuesday morning's lecture until 11pm.
Got a good beating from Cass this evening. Lower back and hips tight in the usual places. He also had a go at my stuck left toe and had me screaming alot. Right toe also stuck but isn't looking very pretty (infection?) so he gave that one a miss.

Sunday Feb 26, 2012 #

1 PM

Running 1:30:55 13.98 km (6:30 / km) +176m 6:07 / km
ahr:127 max:164 slept:6.0 shoes: NB800

Got back from the New Forest at 2am. Woke up at 8:30 due to next doors rat barking grrr but managed to get back to sleep twice. Still really tired and very stiff this morning...
Finally got out for a very slow, quite long run at 1 oclock. Parked at the fox house as we planned to run round burbage in case either of us got too tired, but it was such a nice day that we ended up going along white edge and back along froggatt/through longshaw. Very slow at the beginning getting my body moving and had a dip in the middle when I started really running out of energy, but picked up again and finished ok. Very hungry by the end! Must have turned my ankle at some point yesterday as it was agony when I put pressure through it in certain positions.
Lovely day and good session to complete. Really need to do some recovery now and think i'll be running ok in a couple of weeks.

Saturday Feb 25, 2012 #

Event: British Night Champs

Event: National XC Championships

1 PM

Running 11:33 1.68 km (6:53 / km) +22m 6:27 / km
ahr:126 max:150 slept:8.0 weight:58.4kg shoes: Inov-8 Roclite 288 GTX

warm up for the xc

Running race 34:36 7.7 km (4:30 / km) +159m 4:04 / km
ahr:165 max:170 slept:8.0 weight:58.4kg shoes: Asics Hyper XC

National XC on Hampstead Heath. Last time I ran here 3 years ago I ran 36:56, so 2.5 mins faster this time, but then it was won in a time 2 mins faster as well... Wasn't feeling that great this morning (tired and slight sore throat) so didn't set off as hard as I might normally. That was probably an error as I got quite boxed in at the top of the hill, but I did feel strong for the whole race which was unusual. Got a stictch 800m from the end and lost a few places which was annoying. Generally pleased though, given the stresses and training of the last 2 months I think I ran ok.
Hallamshire girls got gold which was awesome!

Running 8:30 [1] 1.31 km (6:29 / km) +9m 6:16 / km
slept:8.0 weight:58.4kg shoes: inov-8 roclite 312 GTX

Changed out of my spikes straight after the race then ran Hampstead Heath to Belsize Park tube with a heavy bag as a warm down...

6 PM

Running 8:17 [1] 0.86 km (9:38 / km) +0m 9:37 / km
ahr:120 max:137 slept:8.0 weight:58.4kg

...where I jumped on a tube then train to Winchester where Alex met me then on to the New Forest for the BNC.
Warm up to get my legs moving again after the sitting on a cramped train. Should have warmed up for longer but didn't have time.

Orienteering race 55:43 7.95 km (7:01 / km) +112m 6:33 / km
ahr:155 max:173 slept:8.0 weight:58.4kg shoes: Jalas Black (red) 3

British Night Orienteering Champs, Silver.
Physically felt better than I expected but orienteered pretty terrribly! Very scrappy for a lot of it, particularly the first loop.
Made the mistake of not redoing my hair after the xc and my headtorch totally fell off on the way to number 2. Note to self - ponytail + headtorch is not a good combo. Tried to fix the problem whilst running but just ended up going totally the wrong direction and took a while to find the control (-50s). Couldn't make the contours make sense near 7 and lost a lot (-1:30), slightly too far right on 8 (-10s), hestiant near the control on 9 (-10s), was slightly too far left on 10 but then went further left to the wrong bush and had to go back (-15s), hestitant on the way to 15 (-15), 16 should have gone to the path (-45s), 17 took a bad route leaving 16 and got quite stuck, just didn't attack it enough (-55). Total time lost = 5 mins.
hmmm. basically I tried to run like I would in the light and didn't give the dark enough respect. Ordinarily on an area like this I would rely a lot on bearings as there isn't much on the ground, but you can't take bearings in the same way in the dark as you can't see far ahead. Should have slowed it down a bit but my legs just wanted to finish as fast as possible.
Thought it was a great course for the area but the map could do with a bit of work. Some of the bushes are mapped well but there are others that are missing completely. The contours around 7 were very dodgy and 15 was next to a huge marsh that's not on the map. Difficult to orienteer at night when the map isn't great. Wiped out 3 times landing with a thud on the floor. That's what I get for trying to read the map whilst running through tussocks in the dark..

Awesome to see alex get bronze and mark gold!

and finally a rant: start lists. This was the british champs. The M18L, M45L, M50L and W21L were all on the same course. In places there was only a 1 min interval between starters. In places there was a 4 min interval. There were only 11 people on W21L and yet two of them started 1 min apart. In other places there were 30 min gaps. There was a lot of running together between the top people on the various courses. This is totally ridiculous. Apparently there is no seeding or start list rules for the british nights. Why not? It is a british champs race and a uk cup. No wonder people don't take it seriously. If we are going to stick to individual starts then there should be a minimum 2 minute start interval and preferably people on the same course should be in blocks together. If necessary this course block could be split into two courses.
ok, rant over :)

C • BNOC Rules 2

Running 23:31 [1] 2.95 km (7:58 / km) +0m 7:58 / km
ahr:127 max:143 slept:8.0 weight:58.4kg shoes: Jalas Black (red) 3

warm down on my own to get my top from the start (which the start people had just packed into their car so followed them back), then with Helen and Sarah round the fields, then with Alex round a different bit of field.

Friday Feb 24, 2012 #

8 AM

Running 34:33 [1] 5.41 km (6:23 / km) +131m 5:42 / km
rhr:60 slept:8.5

loop through bole hill then back to pick up my bag and on to Jessop West. Hot water was working again :)

Thursday Feb 23, 2012 #

Note
slept:6.0 (rest day)

Had to get up at 6am to get to Birmingham for a workshop all day. Tired anyway but this wasn't the most restful rest day.

Wednesday Feb 22, 2012 #

7 AM

Running 16:55 [1] 2.48 km (6:49 / km) +50m 6:12 / km
rhr:62 slept:7.5 shoes: New Balance 759

home to hallam

Strength & Conditioning 55:00 [1]
rhr:62 slept:7.5 shoes: New Balance 759

Just 2 sets of the programme this morning as didn't want to hurt too much for the xc.
2 x 5 x 45 mid thigh pull
10 BB squats warm up
2 x 5 x 72 HHS
2 x 2 x 5 x 35kg step ups
2 x 2 x 5 x 10kg single leg dead lift with knee lift
2 x {10 press up on bar, 10 hanging row}
2 x {8 x 5kg crunch, 8 x 8kg russian twist, 8 x 10kg hypers}

8 AM

Running 7:40 [1] 1.29 km (5:57 / km) +19m 5:32 / km
rhr:62 slept:7.5 shoes: New Balance 759

Hallam to Jessop West for an exceedinly cold shower as there apparently wasn't any hot water. grrrrr.

Tuesday Feb 21, 2012 #

7 AM

Running 11:41 [1] 2.17 km (5:23 / km) +113m 4:16 / km
ahr:122 max:137 rhr:58 slept:8.0 shoes: New Balance 759

run over to goodwin as warm up with alex

Orienteering 48:22 7.58 km (6:23 / km) +152m 5:48 / km
ahr:144 max:163 rhr:58 slept:8.0 shoes: New Balance 759

early morning sprintervals with alex. Ran pretty much all of last thurdays session, just changed the end slightly so alex would get to work on time. hard work at this time of the morning and some big hills but great to get the session done. Orienteered pretty well :)

Running 6:14 [1] 0.94 km (6:38 / km) +9m 6:20 / km
ahr:127 max:139 rhr:58 slept:8.0 shoes: New Balance 759

Goodwin to Jessop West.

7 PM

Running 6:09 [1] 0.68 km (9:03 / km) +1m 8:57 / km
ahr:102 max:144 rhr:58 slept:8.0 shoes: Jalas Black (red) 3

warm up for night o with alex and ralph

Orienteering 41:28 5.24 km (7:55 / km) +106m 7:11 / km
ahr:142 max:160 rhr:58 slept:8.0 shoes: Jalas Black (red) 3

Night o on Hugsett. Ran the long 4.8km course. Some of it went really well but I totally ballsed a couple of controls. Stopped short on 5 where I met Ralph (20s), really messed up 7 (1 min - i've been lost in that bit several times before - alex just about caught me up here), 13 I couldn't quite make the contours match the ground (10s), 14 I stopped a hill too low (20s), 17 I got the wrong angle out the previous control and was hesitant on the way in (15s), 18 I veered off line and couldn't quite make it make sense as the slope seemed to start earlier (45s). Great fun. Really love this area. Hope they don't fell too much of it too soon!

Running 2:37 [1] 0.31 km (8:26 / km) +3m 8:04 / km
ahr:113 max:118 rhr:58 slept:8.0 shoes: Jalas Black (red) 3

back to the car after

Monday Feb 20, 2012 #

6 PM

Running 56:18 4.68 km (12:02 / km) +56m 11:21 / km
ahr:117 max:152 rhr:65 slept:5.75 shoes: New Balance 759

work to western park, drills then home. legs felt a lot more sprightly than i expected but could do with some stretching. yawning a lot after not getting home until 1am. Drank so much coke to keep me awake on the drive back from heathrow that i couldn't sleep when I got home.

Sunday Feb 19, 2012 #

11 AM

Running 14:21 [1] 1.92 km (7:28 / km) +28m 6:58 / km
ahr:114 max:128 rhr:63 slept:9.0 shoes: Jalas Black (red) 3

warming up

Orienteering 42:03 4.96 km (8:29 / km) +131m 7:29 / km
ahr:151 max:170 rhr:63 slept:9.0 shoes: Jalas Black (red) 3

POM day 2. Frustrating. Most of this race was really good except for a complete cock-up on number 4. I got distracted by Michaella Guizzardi on my way into 3 then exited the control in completely the wrong direction and made a massive parallel error. Lost ~3 mins. Tried to fight hard after but my legs were starting to feel the training. Slightly too far right on 15 (10s) but otherwise all good.
Pleased that my orienteering speed was good but very annoyed with myself for the mistake.

Running 10:23 [1] 1.21 km (8:35 / km) +25m 7:46 / km
ahr:118 max:130 rhr:63 slept:9.0 shoes: inov-8 Roclite 268

back to the car with alex before legging it to Lisbon airport, where we are now sat in the business lounge :)

Saturday Feb 18, 2012 #

1 PM

Running 11:23 [1] 2.0 km (5:42 / km) +30m 5:18 / km
ahr:112 max:139 slept:9.0 shoes: Jalas Black (red) 3

warming up

Orienteering 1:12:06 10.59 km (6:48 / km) +267m 6:03 / km
ahr:159 max:171 slept:9.0 shoes: Jalas Black (red) 3

POM day 1. Hadn't really decided before the start how hard I was going to run this. But as soon as I started it was full steam ahead and I raced it all. I don't really feel like I get good training if I don't push myself with the running as the navigation becomes easier.
Don't think I picked the best route on 2 but then I executed what I did pick really badly and lost time (30s?). The next section went well but I should have got straighter on 6 (15s?). 11 I got cunfused by the spurs (20s), 17 I took a good route (left) but stopped early (15s). Other than that it went well and I was pleased with my orienteering. Really enjoyed it and definitely better terrain than yesterday!

Running 14:00 [1] 1.5 km (9:20 / km)
slept:9.0 shoes: inov-8 Roclite 268

back to the car

6 PM

Running 10:00 [1] 1.2 km (8:20 / km) +1m 8:18 / km
ahr:103 max:128 slept:9.0 shoes: Asics Hypoerspeed2

warming up for the night sprint.

Running 7:11 0.92 km (7:48 / km) +31m 6:40 / km
ahr:130 max:147 slept:9.0 shoes: Asics Hypoerspeed2

prestart --> start

Orienteering 18:06 3.54 km (5:07 / km) +35m 4:52 / km
ahr:158 max:168 slept:9.0 shoes: Asics Hypoerspeed2

POM night sprint. Very cool race around the (hilly) streets of Viseu. Missed the route on 2 and had to correct (20s), should have stayed on the road to 3 (5s) and should have gone through the building to 12 (5s). Other than that it was good and really fun!

Running 15:38 1.87 km (8:22 / km) +40m 7:33 / km
ahr:122 max:148 slept:9.0 shoes: Asics Hypoerspeed2

warming down with Alex and Rob.

Friday Feb 17, 2012 #

10 AM

Running 14:02 [1] 1.64 km (8:33 / km) +16m 8:10 / km
slept:9.0 shoes: Jalas Black (red) 3

warm up with alex

Orienteering 32:07 3.42 km (9:23 / km) +70m 8:31 / km
ahr:128 max:149 slept:9.0 shoes: Jalas Black (red) 3

Model map. To be honest it was pretty horrible. Lots of brambles and grot to bash through. Hoping that the next two days are a lot nicer!

Thursday Feb 16, 2012 #

11 AM

Running 8:15 [1] 1.19 km (6:56 / km) +12m 6:36 / km
ahr:118 max:135 rhr:63 slept:8.5 shoes: Jalas Black (red) 3

Gestoso - really cool area at the top of the hills. Took a long time to get there but it was worth it - amazing views and fun terrain.
Warm up with Alex, Riina and Charlotte.

Orienteering 1:04:46 6.86 km (9:26 / km) +163m 8:26 / km
ahr:140 max:161 rhr:63 slept:8.5 shoes: Jalas Black (red) 3

Middle distancce training 21.
Most of the course went really well. A bit unsure on 6 (distracted by al and charlotte). Poor line coming out of 8 so ended up going left of the fence but then fell flat on my face in the valley landing on what can best be described as a carpet of prickles. Tried to keep going but couldn't hold either my map or compass due to the number of spikes in my hands so in the end stopped for ages (long enough that my satellites forgot where I was) and pulled out well over 100. Set off again, was a bit unsure on 9 - found it hard to read the detail in the circle, and a bit high on 22 but otherwise all good.

Had a bath this evening and pulled out at least another 100 splinters. There are still lots left too :( my hands look like a pin coushin and are covered in small bruises...
Haven't got very far on de-pinning my knees yet either

C • Ouch! 3

Running 6:39 [1] 0.9 km (7:23 / km) +4m 7:13 / km
ahr:118 max:134 rhr:63 slept:8.5 shoes: Jalas Black (red) 3

warm down with alex and helen.

4 PM

Running 12:00 1.3 km (9:14 / km) +41m 7:59 / km
ahr:128 max:155 rhr:63 slept:8.5 shoes: Jalas Black (red) 3

Powered up with a very cheap coffee and maringue in Vuezela then back to Penoita.
Warm up with alex and Riina.

Orienteering 25:19 2.92 km (8:40 / km) +104m 7:21 / km
ahr:154 max:165 rhr:63 slept:8.5 shoes: Jalas Black (red) 3

Gaffled mass start with alex and riina. Had the same gaffle as Riina at the start. I led the first two then missed slightly and Riina came past. Foolishly when copying our courses she managed to give herself two long gaffles so I got back past at 8 and stayed ahead. Never saw alex for the whole course! Other than 3 is all went well. Tired on the hills.

Orienteering 21:51 2.77 km (7:53 / km) +79m 6:54 / km
ahr:154 max:162 rhr:63 slept:8.5 shoes: Jalas Black (red) 3

thought about not doing the second one as feeling really tired but decided not to be a wimp. Tired body but al lthe orienteering went well.

Running 2:09 [1] 0.19 km (11:19 / km)
ahr:105 max:115 rhr:63 slept:8.5 shoes: Jalas Black (red) 3

very short warm down.

Wednesday Feb 15, 2012 #

3 PM

Running 9:29 [1] 1.4 km (6:46 / km)
ahr:125 max:143 slept:7.0 shoes: Jalas Black (red) 3

PORTUGAL! 14oC and sunny :)

to the start and a bit more jogging.

Orienteering 44:09 5.01 km (8:49 / km) +166m 7:34 / km
ahr:147 max:164 slept:7.0 shoes: Jalas Black (red) 3

Middle distance course on Penoita. Struggled to concentrate at times but some of it went really well. A much better area than it looked on paper. Really runnable in places and tricky rock detail.
Too high on both 3 and 4 (poor compass, not looking up enough), lost a minute and a half almost next to the control on 8 as I didn't read the description properly and took a bad route to 10. After that I got it together.
Most of all it's great to not be in work!!

Running 16:54 1.53 km (11:03 / km) +5m 10:53 / km
ahr:122 max:147 slept:7.0 shoes: Jalas Black (red) 3

warm down then some drills and strides with Riina to get our legs moving.

Tuesday Feb 14, 2012 #

Note
rhr:67 (rest day)

work then travelling to portugal

Monday Feb 13, 2012 #

8 AM

Running 13:00 [1] 2.3 km (5:39 / km)
rhr:70 slept:8.0 shoes: New Balance 759

Enterprise hire car to work

Sunday Feb 12, 2012 #

9 AM

Running 14:41 2.23 km (6:35 / km) +99m 5:24 / km
ahr:139 max:151 shoes: Jalas Black (red) 2

warm up from the road to the quarry at Holme Fell

Orienteering 39:00 4.0 km (9:45 / km)
shoes: Jalas Black (red) 2

Mass start long distance style course on Holme Fell with most walls/tracks/paths/vegetation removed from map. Girls and guys all started together which was fun, although I took an alternative route to number 1 which I didn't execute well so was already towards the back. Worked a bit harder and caught the girls up by the track on the way to 2. This was gaffled but I had the same as Hollie and Hazel. Went straight to number 3 and then didn't really see anyone until Cat caught me up on the way into 6. She was off line to 7 though so I snuck back past and held it to the end. Lucy B had the other gaffle at 2 and was ahead of me until just before the end - impressive running from the juniors!
Didn't really miss anything and took pretty good lines for the most part. Legs were tired after yesterday though and Holme Fell is a big hill!
Had watch failure so time and distance a guess.

Orienteering 36:49 3.47 km (10:37 / km) +92m 9:22 / km
ahr:140 max:154 shoes: Jalas Black (red) 2

Middle Distance. Not so good on this one. Struggled a bit with the 1:5 at the start but really I just wasn't concentrating enough. Too low on 2 and confused on 7 but otherwise going alright.

Running 2:38 [1] 0.33 km (7:59 / km) +6m 7:21 / km
ahr:130 max:140 shoes: Jalas Black (red) 2

to the start of the sprint

Orienteering 15:09 1.6 km (9:28 / km) +39m 8:26 / km
ahr:140 max:148 shoes: Jalas Black (red) 2

Sprint. Quads were screaming just going up the hill from the start kite! It's been a big weekend. Orienteered well but I was going quite slow up the hills...

Running 18:27 [1] 2.3 km (8:01 / km) +17m 7:44 / km
ahr:120 max:137 shoes: Jalas Black (red) 2

Back to the road with Toni putting the world to rights.

Saturday Feb 11, 2012 #

10 AM

Running 13:39 [1] 1.86 km (7:20 / km) +4m 7:16 / km
ahr:121 max:139 slept:9.0 shoes: Jalas Black (red) 2

warm up

Orienteering 1:14:27 8.1 km (9:11 / km) +204m 8:10 / km
ahr:148 max:166 slept:9.0 shoes: Jalas Black (red) 2

Loops on Torver Back Common. Ran the first one twice to improve the technique then did the other two long ones.
Generally went pretty well and just a couple of small hesitations. Had to work hard not to be lazy and to actually read the map on my repeat loop

2 PM

Running 7:35 [1] 1.2 km (6:19 / km) +0m 6:19 / km
ahr:128 max:135 slept:9.0 shoes: Jalas Black (red) 2

to the start

Orienteering 1:00:38 8.29 km (7:19 / km) +8m 7:17 / km
ahr:149 max:159 slept:9.0 shoes: Jalas Black (red) 2

Control pick on Haverigg. No line features or black on the map. Some contours were taken off too, which, along with the slightly dodgy map, made it difficult in places. Good fun for the msot part but got a bit fed up with the vague areas. Brain getting tired by the end.

Running 6:37 [1] 1.08 km (6:08 / km)
ahr:137 max:142 slept:9.0 shoes: Jalas Black (red) 2

back from the finish

Orienteering 15:53 2.25 km (7:04 / km)
ahr:150 max:162 slept:9.0 shoes: Jalas Black (red) 2

Sprint course. Ran relatively hard. Took the wrong route to number 1 and a few hesitations but generally good and was quite smooth. Good to do the sprint at the end.

Friday Feb 10, 2012 #

7 AM

Running 17:21 [1] 2.42 km (7:10 / km) +48m 6:31 / km
rhr:60 slept:7.75 shoes: New Balance 759

to the gym
arrived to find Ralph there!

Strength & Conditioning 1:05:00 [1]
rhr:60 slept:7.75 shoes: New Balance 759

full warm up
3 x 5 x (45, 45, 45) mid thigh pull
10 BB squats warm up
3 x 5 x (70, 72, 72) HHS
3 x 2 x 5 x 35kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 press up on bar, 10 hanging row}
3 x {8 x 5kg crunch, 8 x 8kg russian twist, 8 x 10kg hypers}

8 AM

Running 7:54 [1] 1.34 km (5:54 / km) +20m 5:29 / km
rhr:60 slept:7.75 shoes: New Balance 759

gym to jessop west

4 PM

Running 9:18 [1] 2.29 km (4:04 / km) +1m 4:03 / km
rhr:60 slept:7.75 shoes: New Balance 759

work to Enterprise to pick up the hire car. Got a mondeo this time but it does have cruise control :)

Thursday Feb 9, 2012 #

7 PM

Running intervals 40:05 5.58 km (7:11 / km) +194m 6:07 / km
ahr:139 max:169 rhr:60 slept:8.0 weight:58.2kg shoes: New Balance 759

hfm as a warm up to hill reps. Despite living next to blake street for 5.5 years I'd never done reps up it. 8 x whole hill. Tough but good. Quite a short session but definitely quality.
1.07, 1.09, 1.11, 1.09, 1.13, 1.09, 1.14, 1.11
Chest really tight again. I suspect it's my back muscles all tightened up again from too much work. Need to get fixed.

C • fixed 2

Wednesday Feb 8, 2012 #

7 AM

Running 17:03 [1] 2.56 km (6:40 / km) +50m 6:04 / km
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

to the gym

Strength & Conditioning 1:10:00 [1]
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

full warm up
3 x 5 x (45, 45, 45) mid thigh pull
10 BB squats warm up
3 x 5 x (70, 70, 70) HHS
3 x 2 x 5 x 35kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 press up on bar, 10 hanging row}
3 x {8 x 5kg crunch, 8 x 8kg russian twist, 8 x 10kg hypers}

tired this morning but good to get back into it.

9 AM

Running 8:13 [1] 1.33 km (6:11 / km) +20m 5:45 / km
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

gym to jessop west

7 PM

Running 3:20 [1] 0.63 km (5:17 / km)
ahr:132 max:144 rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

work to start of the o

Orienteering 39:40 6.53 km (6:04 / km) +24m 5:58 / km
ahr:136 max:156 rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

club night o loops. Failed to take a tordch but fortunately jonny lent me one. Seriously icey so pottered round the first two loops a bit then ran the longer one a bit harder. Got to get back into the oing, quite rusty and a bit slow. Not taking in as much of the map as I normally would from one glance. Good fun :)

Running 3:42 [1] 0.58 km (6:23 / km) +5m 6:06 / km
ahr:126 max:138 rhr:61 slept:7.5

back to the car

Tuesday Feb 7, 2012 #

Note
rhr:62 slept:6.75 weight:57.9kg (rest day)

not quite such a long day at work - only 11 hours today. Planned to have an easy day and rest was just as good. Hopefully the two days off will have rejuvinated me for when training restarts 7am tomorrow.

Monday Feb 6, 2012 #

Note
rhr:63 slept:7.5 weight:59.2kg (rest day)

in work for 13.5 hours so couldn't have trained even if i wanted to. Back for late dinner than another hours work. herumph.

Sunday Feb 5, 2012 #

11 AM

Running 55:04 [1] 7.81 km (7:03 / km) +158m 6:24 / km
ahr:125 max:142 slept:7.0 weight:58.3kg shoes: Jalas Black (red) 2

should probably have had a rest day - legs were wobbly from the start and just felt totally drained. But couldn't resist going running in the snow. Managed a shortish rivelin loop. Rest day tomorrow...

Saturday Feb 4, 2012 #

8 AM

X-C Skiing (Skate) 1:15:20 [1] 9.38 km (8:02 / km) +73m 7:44 / km
ahr:128 max:142 rhr:63 slept:8.0

not feeling it this morning. It was freezing (-20) and my skis had no glide at all which made it really hard work. Went up the valley, along our favourite red and back to the ski shop...

Running 7:00 [1] 1.0 km (7:00 / km)
rhr:63 slept:8.0

..from where we ran home because it was too cold to walk!

Friday Feb 3, 2012 #

10 AM

X-C Skiing (Skate) 1:41:07 16.28 km (6:13 / km) +218m 5:49 / km
ahr:135 max:156 rhr:66 slept:9.5

Cold this morning which made the snow tough going but quite pleasant when the sun came out. Went round the red B8 then up to the hairpin bend for lunch. The week is starting to take it's toll and I found it tough going this morning. Fun though and some beautiful views :)

views from the balcony:

pretty place to ski :)

alex & mark skiing

C • How do you skate for so lon... 4

2 PM

X-C Skiing (Skate) 50:12 9.36 km (5:22 / km) +28m 5:17 / km
ahr:142 max:159 rhr:66 slept:9.5

absolutely freezing this afternoon with a huge wind chill factor on top. Did the lovely red route which is in the trees and so quite protected but coming back across the field was just horrible. The wind had blown the snow so it was either ankle deep or hard pack ice and with the wind in your face it was really hard work. This is what I imagine Siberia must be like. A short afternoon basically straight back to the warmth of our appt.

Thursday Feb 2, 2012 #

10 AM

X-C Skiing (Skate) 10:22 1.81 km (5:44 / km) +8m 5:36 / km
ahr:146 max:151 rhr:62 slept:8.0

to the bus again. Quite quick as we were running late... fortunately so was the bus.

wating for the bus

Alex dressing up as a Lidingo bandit to keep warm (I won't be wearing that buff again until it's been washed!)

X-C Skiing (Skate) 1:55:20 16.82 km (6:51 / km) +390m 6:09 / km
ahr:140 max:157 rhr:62 slept:8.0

similar to yesterday morning but Hanne joined us today and we did the Seefled loop the other way round so we went up the C3 balck, up then down the red (B10), along part of the world cup balck (C1) then up C2 to Wildmoos and down to our favourite lunch stop for Grilwursel + pommes + salad + coffee again to power me through the afternoon.

1 PM

X-C Skiing (Skate) 1:24:59 15.36 km (5:32 / km) +100m 5:21 / km
ahr:138 max:159 rhr:62 slept:8.0

back home the same way as yesterday. Getting quicker :)
It must have been really windy in the valley all day as the classic trails were totally full of snow and the skate side totally covered.

Wednesday Feb 1, 2012 #

9 AM

X-C Skiing (Skate) 10:16 1.92 km (5:21 / km) +8m 5:14 / km
ahr:140 max:150 rhr:68 slept:9.75

to the bus stop so we could adventure on some new trails...

X-C Skiing (Skate) 2:00:47 17.54 km (6:53 / km) +391m 6:12 / km
ahr:137 max:160 rhr:68 slept:9.75

from Neuleutasch up a really nice black run which hardly anyone had skiied (C3) then headed down to Seefled (C2), round the bottom a bit (C1/B1) and back up a red route (B10, B3) to Ferienheim Wildmoos for lunch. This morning was mainly steeply up or steeply down and my toe didn't agree with it much but the trails were lovely. The snow is so amazing here :)

2 PM

X-C Skiing (Skate) 1:26:15 15.48 km (5:34 / km) +96m 5:24 / km
ahr:134 max:156 rhr:68 slept:9.75

back pretty much the same way as monday afternoon (B3, C8, C10, A5, B11, A7). The red B11 is still my favourite - cool windy trail through the trees with lots of ups and down but none so long to make it relentless. Ridiculously windy in the fields near the end. Another great day of skiing :D

« Earlier | Later »