Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m
	Running	35	17:00:38	83.61	(12:12)	134.56	(7:35)	1349
	Orienteering	18	11:53:45	66.82	(10:41)	107.53	(6:38)	1106
	Strength & Conditioning	1	55:00
	Cycling	1	3:00
	Total	37	29:52:23	150.43		242.09		2455
averages - sleep:23.3 weight:58.9kg

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Saturday Apr 30, 2011 #

8 AM

Running 10:10 [1] 1.51 km (6:44 / km) +7m 6:35 / km
slept:9.0 shoes: inov-8 Roclite 268

morning jog round Hjorthagen from Mjolkbutiken.

3 PM

Running 25:00 [1] 3.0 km (8:20 / km)
slept:9.0 shoes: Jalas Black (red)

warming up and down

Orienteering 52:22 [4] 8.57 km (6:07 / km) +86m 5:49 / km
slept:9.0 shoes: Jalas Black (red)

Tiomila. 4th leg in the Lidingö second team.
The team selections caused trouble as usual but when I went out I was up for the challenge of best second team (we didn't make it by a long way - team changed late on and wasn't good enough). I probably didn't take the best route to the first control, opting for the straight line forest option rather than the path and then missed the control at the end so lost maybe a minute? 2 and 3 went well but then I missed a bit on 4 (a boulder in the green). 5 I stood about 10m from before realising it was there, 7 I bananed a bit and 9 I went to the wrong boulder first. Overall not a very good run. I felt scrappy the whole way and didn't get a good feeling with the map. I think I was probably trying to run too hard. bugger. picked up 11 places but disappointed with the performance.

Friday Apr 29, 2011 #

1 PM

Orienteering 40:44 4.75 km (8:35 / km) +56m 8:06 / km
slept:10.0 shoes: Jalas Black (red)

Training on an area adjacent to tiomila. No flags out but that almost made it better as had to orienteer spot on. Got really confused on the way to 4 when I lost contact with the map and alex took great delight in passing me and getting the control first. Other than that it went really well and psyched for the weekend now. Soo much fun to orienteer in great terrain like this.

Running 3:23 [1] 0.33 km (10:15 / km)
slept:10.0 shoes: Jalas Black (red)

warm down

Thursday Apr 28, 2011 #

11 AM

Running 10:35 [1] 1.56 km (6:47 / km) +35m 6:06 / km
slept:9.5 shoes: Jalas Black (red)

Hjorthagen to Lilljanskogen with Alex

Orienteering 28:42 2.89 km (9:56 / km) +30m 9:26 / km
slept:9.5

2 x orienteering loops on maps we borrowed from Emma. Had planned to do more but got a nosebleed part way through the first one, managed to stop it, but then it started again during the second one so in the end I just sat on a rock waiting for Alex to finish. Fun but feeling tired today.

Running 8:53 [1] 1.5 km (5:55 / km) +21m 5:32 / km
slept:9.5 shoes: Jalas Black (red)

Lilljanskogen back to Emma's for a shower and yummy lunch :)

Wednesday Apr 27, 2011 #

5 PM

Running 2:00 [1] 0.28 km (7:09 / km)
slept:7.0 shoes: Jalas Black (red)

Made it Säckatorp just in time for training. Squeezed in a very short warm up before the intervals started...

Orienteering 44:42 5.34 km (8:22 / km) +41m 8:04 / km
slept:7.0 shoes: Jalas Black (red)

5 x gaffled orienteering intervals with the Lindingö girls + guests. Each interval started where the previous finished. Really great training running at speed in Swedish terrain. Was just behind Annika on all of them except the first where I was a bit further back...

Running 8:18 [1] 1.24 km (6:42 / km) +13m 6:22 / km
slept:7.0 shoes: Jalas Black (red)

a better warm down with Oystein and Annika

Tuesday Apr 26, 2011 #

11 AM

Running 16:39 [1] 2.79 km (5:58 / km) +6m 5:55 / km
slept:9.0 shoes: inov-8 Roclite 268

planned to have a rest day today and go for a walk around the nature reserve with my family. Got about 20 mins in and my mum realised her SD card was still in my computer and not in her camera (my fault) so I had to run back to get it. Probably good to loosen the legs but could have done with not wearing jeans... Walk lasted about 4 hours in total but was very nice!

Monday Apr 25, 2011 #

10 AM

Running 25:00 [1] 3.0 km (8:20 / km)
slept:8.5 shoes: Jalas Black (red)

Warm up with drills and strides in the field then warm down jog with Mhairi.

11 AM

Orienteering 26:59 [4] 4.81 km (5:37 / km) +37m 5:24 / km
slept:8.5 shoes: Jalas Black (red)

JK relay, back on the Tyrella Dunes. SYO silver :)
Much better run than the other day here. Map so much easier to read at 1:7500. Went out hard and almost caught up Sarah 20s on the way to number 1. Got ahead at 3 then sarah got back ahead climbing the hill to 5. Didn't take a good route to 6 and ended up having to change it - left was much much faster and couldn't even see sarah coming into the spectator. Ran the last part well (except for a 5s loss missing the gap in the buildings to 13). Pleased with the run but gutted to lose so much time on the route choice - otherwise it would have been a really close finish! Second fastest time of the day. Great to see so many SYO tops up on the podium :)

C • Nice one! 2

Sunday Apr 24, 2011 #

1 PM

Running 35:00 [1] 3.5 km (10:00 / km)
shoes: Jalas Black (red)

warm up and drills/strides on the way to the start then warm down after with Mhairi and Tessa.

Orienteering 1:01:01 [4] 9.0 km (6:47 / km)
shoes: Jalas Black (red)

JK "long" distance: three-way tie for third with Mhairi and Riina! that can't happen very often...
Basically a medium distance course on a big open hill, but it was a lot more fun than I thought it would be! Orienteered really well in the first half and caught Laura at 7. We were together for the middle chunk of the course before I got away at the end. Lost time on 13 where I contoured round the hill and ended up slightly too high and also on 17 where I started navigating to 14 which meant I ended up doing two extra hills (doh!). Total mistakes/hesitations of about 1min 20. Really I'm just not fast enough up the hills at the moment - lost 2:35 on legs 4,8 and 16 alone (the 3 uphill legs). Legs feeling tired but lungs going ok for a change. Downhill leg at the end was cool. Pretty pleased in general - only just started the VO2 block so looking forward to seeing how fast I am in a couple of months time...

Saturday Apr 23, 2011 #

9 AM

Running 10:39 [1] 1.86 km (5:44 / km)
slept:8.5 shoes: inov-8 Roclite 268

morning jog, alex joined me today.

1 PM

Running 30:00 [1] 3.0 km (10:00 / km)
slept:8.5 shoes: Jalas Black (red)

warm up and warm down

Orienteering 38:23 [4] 5.65 km (6:48 / km) +36m 6:35 / km
slept:8.5 shoes: Jalas Black (red)

JK Middle race - 9th
Not a good day today. The biggest miss was number 2 (1 min 30s) but I also lost time on route choice at 1, 4, 8 (45s), 9 and on 15 (20s) as it wasn't what I expected. Struggled with the map today, quite often the plan/picture I made weren't quite right. Apart from number 2 the biggest problem was that I felt really light headed the whole race and totally lacking energy. Guess I got the food wrong after yesterday's race. Another lesson learnt, just a shame it was for today as I had been really looking forward to this.
Quickroute map

Friday Apr 22, 2011 #

Event: JK 2011

9 AM

Running 10:13 [1] 1.91 km (5:21 / km)
slept:8.75 shoes: inov-8 Roclite 268

morning jog out to the causeway and back

3 PM

Running 20:00 [1] 1.5 km (13:20 / km)
slept:8.75 shoes: NB800

warm up round the warm up controls plus drills, strides and general jogging.

Orienteering 14:01 [4] 2.5 km (5:36 / km)
slept:8.75 shoes: NB800

JK sprint race - bronze.
Fun race - happy with the result and generally happy with the run too. Lost about 23s in mistakes/hesitations in total, the biggest being 8 s at 5 and 5 s at 9. Both were due to not working out where I could get through the olive green fast enough - needed a better plan. Looking at the map after all the olive green (and blue) is slightly off set which means you can't even see some of the gaps as they're so small they appear olive green. Really great course but poor map printing, especially for a WRE.
It really frustrated me the number of people that still insist on crossing solid black/olive green. it's not that difficult to work out!

4 PM

Running 15:00 [1] 2.0 km (7:30 / km)
slept:8.75 shoes: NB800

warm down laps of the streets with the girls catching up on the gossip

Thursday Apr 21, 2011 #

7 PM

Running 29:40 5.29 km (5:36 / km) +11m 5:33 / km
slept:9.0 shoes: inov-8 Roclite 268

Run with Alex across the causeway onto the nature reserve. Really beautiful place. Had a look at the middle area across the water and ran back for dinner with a few strides thrown in for fun :)

Wednesday Apr 20, 2011 #

Note
slept:8.0 weight:58.3kg (rest day)

:)
physio at lunch

Tuesday Apr 19, 2011 #

7 PM

Running 10:41 [1] 1.27 km (8:25 / km) +34m 7:25 / km
slept:8.0 weight:59.3kg shoes: Jalas Jukola

warm up round the hill.

Orienteering 54:41 6.19 km (8:50 / km) +83m 8:17 / km
slept:8.0 weight:59.3kg shoes: Jalas Jukola

Marcus' orienteering extravaganza. Four cool little courses going at 30s intervals with Marcus, Alex and Dave. Fun to run at Redmires in the light. Particularly enjoyed the last one in the technical bit on top of the moor (and not just because I was better than the boys!). Tougher than you expect and legs were feeling yesterday's drills but good to get out oing. thanks marcus :)

Monday Apr 18, 2011 #

8 AM

Running 43:52 7.65 km (5:44 / km) +151m 5:13 / km
slept:9.0 shoes: New Balance 758

morning run with Helen W who was in town for the day. Good to get out early and nice down Rivelin. It's hard work up the hill before breakfast!

6 PM

Running 8:55 [1] 1.4 km (6:22 / km)
slept:9.0 shoes: New Balance 758

home to bole hill

Running 50:00 [1] 3.0 km (16:40 / km)
slept:9.0 shoes: New Balance 758

Drills with Coach Kelly. Fun as always. legs quite tired!

7 PM

Running 6:59 [1] 1.34 km (5:13 / km)
slept:9.0 shoes: New Balance 758

home

Sunday Apr 17, 2011 #

11 AM

Running 5:34 [1] 0.89 km (6:15 / km) +2m 6:10 / km
slept:8.5 shoes: Jalas Black (red)

warm up jog to the start with Alex

Orienteering 1:09:03 [4] 11.46 km (6:02 / km) +183m 5:35 / km
slept:8.5 shoes: Jalas Black (red)

West Haigh Brown Course. Charlie promised me before hand it would be a "proper" brown course. I would have been quite happy with a short brown today but it was a really cool area and I really enjoyed it so good to get out for a bit longer :) Scrappy at the start and didn't get to grips the the rhodies very well but after number 4 went much better and had some pretty good splits. Alex caught me at 16 and I caught him back up a couple of times before making a small mistake where he got away. Pleased with the run though and felt strong :)

Running 10:24 [1] 1.04 km (10:00 / km) +9m 9:35 / km
slept:8.5 shoes: Jalas Black (red)

Warm down jog with Alex

Saturday Apr 16, 2011 #

1 PM

Running 1:27:43 [1] 14.59 km (6:01 / km) +199m 5:38 / km
slept:9.0 shoes: NB800

Didn't get back wil 1:30 last night but managed to sleep in (on and off) til almost 11am. About 10 years since I managed to do that!
Lovely run with Alex taking in Aprils roving box. Found it straight away :)

Friday Apr 15, 2011 #

6 AM

Running 19:29 [1] 3.33 km (5:51 / km) +24m 5:39 / km
slept:7.5 shoes: inov-8 RoadX 238

early morning jog down by the lake to wake me up before the second day of conference. very atmospheric :)

Thursday Apr 14, 2011 #

4 PM

Running intervals 54:54 8.38 km (6:33 / km) +65m 6:18 / km
slept:7.75 shoes: inov-8 RoadX 238

10 mins warm up then 5 x 4mins (1 min) then some jogging then 6 x 10s hill sprints. Back to the hotel then 54321.
Ran down to the lake and along the lake path. Nice to get out after a long day of conferencing in Roskilde.

Wednesday Apr 13, 2011 #

8 AM

Running 44:57 7.07 km (6:21 / km) +151m 5:45 / km
slept:8.0 shoes: New Balance 758

morning run before packing and heading down to Gatwick to fly to Denmark.

Tuesday Apr 12, 2011 #

4 PM

Running 5:49 [1] 1.38 km (4:13 / km) +3m 4:10 / km
slept:8.5 shoes: NB800

warm up from burbage bridge along green lane

Running 20:00 3.76 km (5:19 / km) +83m 4:47 / km
slept:8.5 shoes: NB800

10 x 90s (30s) foxdal style along the roman road and past lady cannings

Running 4:31 [1] 0.45 km (10:02 / km) +8m 9:11 / km
slept:8.5 shoes: NB800

jog over to the mines

Orienteering 15:27 [4] 2.06 km (7:30 / km) +24m 7:05 / km
slept:8.5 shoes: NB800

sprint course 1. went really well and not far behind alex.

Orienteering 18:55 [3] 2.3 km (8:13 / km) +23m 7:50 / km
slept:8.5 shoes: NB800

sprint 2. Totally hit the wall on this one. Went well in the first half but then absolutely died and almost walked the second half. good training i guess...

Running 21:00 [1] 3.11 km (6:45 / km) +24m 6:30 / km
slept:8.5 shoes: NB800

back from the mines to burbage bridge very slowly!!

it was probably a bit too optimistic to do all of this after the weekend. but i survived (just).

Monday Apr 11, 2011 #

6 PM

Running 14:40 [2] 2.47 km (5:56 / km) +117m 4:48 / km
slept:9.0 shoes: New Balance 758

work to bole hill. fast as i was late!

Running 55:03 [1] 2.6 km (21:10 / km) +6m 20:55 / km
slept:9.0 shoes: New Balance 758

drills and skills. very windy!

Running 9:19 [1] 1.55 km (6:01 / km) +3m 5:57 / km
slept:9.0 shoes: New Balance 758

home with jenny

Sunday Apr 10, 2011 #

8 AM

Running 10:17 [1] 1.48 km (6:57 / km) +36m 6:11 / km
slept:9.0 shoes: inov-8 RoadX 238

short morning jog with alex

12 PM

Running 20:00 [1] 3.0 km (6:40 / km)
slept:9.0 shoes: Jalas Black (red)

warming up and down

Orienteering 32:10 [4] 6.0 km (5:22 / km)
slept:9.0 shoes: Jalas Black (red)

British Middle - 4th
My watch froze at 11:13 this morning which wasn't particularly useful but at least I realised about 12 that it was telling the wrong time!
Another mixed race. Ran hard and generally the o was good although it didn't always feel smooth, particularly at the start. Lost at least 30s on number 4 - got dragged off line going through the previous block of wood - obviously wasn't following my compass well enough. Also lost time on 2 - didn't take a very good line and got stuck in fallen tree bits. A really fast area that wasn't particularly tricky and the course wasn't very inspiring. Annoyed to have thrown away time. Just didn't feel very sharp and didn't have the fun o feeling I had in portugal when i was running well. Impressive run by Claire to take the lead by 1:30!

Saturday Apr 9, 2011 #

11 AM

Running 50:00 [1] 5.0 km (10:00 / km)
slept:9.0 shoes: NB800

lots of jogging around and drills before and after each race

Orienteering 14:51 [4] 2.85 km (5:13 / km) +53m 4:46 / km
slept:9.0 shoes: NB800

Sprint qualifier - 3rd.
Really enjoyed the first half but not so good in the second part which was more about running. Took most of the right routes.

2 PM

Orienteering 16:00 [4] 2.98 km (5:22 / km) +55m 4:55 / km
slept:9.0 shoes: NB800

Sprint final - 6th.
Mixed feelings about this run. Started off well but then got totally flustered at number 9 when the control wasn't there. Realised that it had been thrown by the hedge about 25m from where it should have been so punched and ran on (caught Bex up here and she very nobley put the control back where it should have been - I wasn't that nice!) but missed my planned route as I started in the wrong place. Lost ~16s in total between the two. Took a bad route to 12 losing another 5 seconds. Other than that it was good but I lost time at the end as I just didn't have the speed in my legs to power up the hills. Not surprising given that my winter hasn't gone to plan. I know the speed endurance will come over the next few weeks but frustrating all the same. Good to see Hollie on top of the podium!

Friday Apr 8, 2011 #

7 PM

Running 31:31 [1] 4.34 km (7:16 / km) +27m 7:02 / km
slept:8.0 shoes: NB800

Run from my grandmas on Bansted Heath including a map jog round a really technical bit. fun and really good to stretch the legs after 5 hours in the car!

Wednesday Apr 6, 2011 #

6 PM

Running 8:13 [1] 1.52 km (5:24 / km) +21m 5:04 / km
slept:7.5 weight:58.6kg shoes: New Balance 758

work to hallam

Orienteering 30:20 [4] 5.65 km (5:22 / km) +97m 4:57 / km
slept:7.5 weight:58.6kg shoes: New Balance 758

SYO easter extravaganze training and gg's leaving do. Lots of fun. I have never before been penalised for disliking cats or not wearing glasses!

Running 10:51 [1] 1.19 km (9:07 / km) +17m 8:30 / km
slept:7.5 weight:58.6kg

went to collect two controls which weren't there as a grumpy man had stolen them

Tuesday Apr 5, 2011 #

6 PM

Running 7:51 [1] 1.36 km (5:46 / km) +44m 4:58 / km
slept:9.0 weight:59.1kg shoes: New Balance 758

Work to Goodwin

Running 4:20 [1] 0.68 km (6:22 / km) +6m 6:07 / km
slept:9.0 weight:59.1kg shoes: New Balance 758

Goodwin to the start

Orienteering 40:41 6.25 km (6:31 / km) +186m 5:40 / km
slept:9.0 weight:59.1kg shoes: New Balance 758

Sprintervals with a big group. Started by Roebuck and raced five downhill trains with the long uphill legs between as jogs. Great session and pushed really hard. Didn't see the last control on the map - oops - but good to get the silly errors out the way before the weekend.

Running 25:21 [1] 3.81 km (6:39 / km) +111m 5:48 / km
slept:9.0 weight:59.1kg shoes: New Balance 758

Hillsborough to Goodwin to pick up my bag then Goodwin to home. Really tired by the end but alex was a gentleman and carried my bag :)

Monday Apr 4, 2011 #

7 AM

Running 14:32 [1] 2.35 km (6:11 / km) +38m 5:43 / km
slept:8.0 shoes: New Balance 758

home to Hallam

Strength & Conditioning 55:00 [1]
slept:8.0 shoes: New Balance 758

Weights session 2.

Cycling 3:00 [1]
slept:8.0

6 PM

Running 50:02 [1] 2.49 km (20:06 / km) +21m 19:17 / km
slept:8.0

Drills with Coach Kelly in the new outdoors location. Fun as always :) Interesting to see how different it felt on the grass!

Running 7:43 [1] 1.36 km (5:40 / km)
slept:8.0 shoes: New Balance 758

Bolehill to home

Sunday Apr 3, 2011 #

11 AM

Running 10:04 [1] 1.69 km (5:57 / km) +31m 5:28 / km
slept:9.0 shoes: Jalas Black (red)

car to start

Orienteering 20:00 [1] 2.8 km (7:09 / km) +35m 6:44 / km
slept:9.0 shoes: Jalas Black (red)

line course then control pick. watch stopped itself part way round the control pick, doh.

Orienteering 10:34 [3] 0.94 km (11:14 / km) +20m 10:10 / km
slept:9.0 shoes: Jalas Black (red)

first hare and hound. ahem. i was terrible. completely wrong bearing on the way to the first one (the gps should look like a triangle...) and offline again on the second. obviously trying to go too fast!!

Orienteering 6:00 [3] 0.7 km (8:34 / km)
slept:9.0 shoes: Jalas Black (red)

Second hare and hound. Better than the first but still not great...

Running 4:49 [1] 0.44 km (10:57 / km) +4m 10:28 / km
slept:9.0 shoes: Jalas Black (red)

to the next start with alex

Orienteering 30:09 [3] 3.84 km (7:51 / km) +63m 7:16 / km
slept:9.0 shoes: Jalas Black (red)

middle distance type course. Ran pretty hard but legs were wrecked by this point so it wasn't very fast!

Brilliant little area and great day of training - thanks ShUOC:)

Running 5:44 [1] 0.8 km (7:10 / km) +20m 6:22 / km
slept:9.0

Saturday Apr 2, 2011 #

10 AM

Running 25:00 [1] 3.5 km (7:09 / km)
slept:9.0 shoes: NB800

warming up and down and a lap of the field between each course

Orienteering 48:00 [4] 10.0 km (4:48 / km)
slept:9.0 shoes: NB800

Three sprint courses round Nottingham University. Really good fun and great practice for next weekend. Given my last 2 weeks I was happy to just be able to run but was pretty pleased with the navigation too. Ran hard but not race pace but by the third I was knackered anyway! Didn't have much rest between the courses...
Ears much better today but need to remember to use the drops for another few days.
Course A 13:33
Course B 18:19
Course C 16:46

Friday Apr 1, 2011 #

Note
(sick)

Finally I have enough time to do a real training session and my bloomin ears decide to go crazy. grrrrrrr. Went to Chemist and bought some drops so hopefully I will stop feeling dizzy and queasy soon.

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