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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Running26 17:02:05 93.73(10:54) 150.85(6:47) 2417
  Orienteering9 6:23:22 31.23(12:17) 50.26(7:38) 654
  Strength & Conditioning4 1:53:07 0.04 0.07 2
  X Training1 30:00
  Total30 25:48:34 125.01 201.18 3073
averages - sleep:20.6 weight:58.3kg

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Thursday Jun 30, 2011 #

7 PM

Running 53:59 intensity: (26:36 @1) + (5:16 @2) + (15:08 @3) + (6:59 @4) 9.56 km (5:39 / km) +142m 5:15 / km
ahr:147 max:168 shoes: NB800

Along Froggatt Edge, up past the pub and back along white edge to the NT car park. 12 mins war m up with Helen and Tom then 8 x 3 mins (1 min) with Helen then warm down. Good session. Hardest i've run in a while, really good session :)

Wednesday Jun 29, 2011 #

7 PM

Running 43:11 [1] 7.72 km (5:36 / km) +156m 5:05 / km
shoes: New Balance 758

evening rivelin loop

Monday Jun 27, 2011 #

6 PM

Running 8:50 [1] 1.36 km (6:30 / km) +100m 4:45 / km
slept:8.5 shoes: New Balance 758

up to Bole Hill

Running 42:25 [1] 1.93 km (21:59 / km) +17m 21:03 / km
slept:8.5 shoes: New Balance 758

drills and skills with kel.
so very tired...

Running 6:10 [1] 1.17 km (5:16 / km)
slept:8.5 shoes: New Balance 758

back from Bolehill

Sunday Jun 26, 2011 #

Note
(rest day)

floating around and playing in bubbles to recover from yesterday's antics!

Saturday Jun 25, 2011 #

10 AM

X Training 30:00 [1]
slept:7.0

Paddling the seven seas to get from the Straits of Dispair to Death Island in order to follow the trail of gold and find Bluebeards Treasure Map...
3 PM

Running 1:06:20 intensity: (53:23 @1) + (6:48 @2) + (5:41 @3) + (28 @4) 7.55 km (8:47 / km) +329m 7:13 / km
ahr:131 max:168 slept:7.0 shoes: NB800

Following Bluebeards treasure map to find my sword and the whereabouts of the treasure chest...

Friday Jun 24, 2011 #

5 PM

Running 21:58 intensity: (11:58 @1) + (10:00 @2) 4.1 km (5:21 / km) +72m 4:56 / km
slept:9.0 shoes: New Balance 758

short evening run before heading up to Keswick. This week has been crazy busy.

Thursday Jun 23, 2011 #

7 AM

Running 44:44 intensity: (34:44 @1) + (10:00 @2) 7.16 km (6:15 / km) +154m 5:38 / km
slept:9.0 shoes: New Balance 758

down rivelin before breakfast

Wednesday Jun 22, 2011 #

Note
(rest day)

Tuesday Jun 21, 2011 #

10 AM

Orienteering 15:00 [4] 3.0 km (5:00 / km)
slept:8.0 shoes: NB800

NORT stage 2.
Missed out on qualifying by 14 s this time

Running 30:00 [1] 3.0 km (10:00 / km)
slept:8.0 shoes: NB800

warm up and warm down

Monday Jun 20, 2011 #

1 PM

Running 7:11 [1] 1.2 km (5:59 / km) +4m 5:53 / km
ahr:119 max:131 slept:9.0 shoes: NB800

warming up

Orienteering 13:07 intensity: (6:09 @1) + (6:00 @2) + (45 @3) + (13 @4) 2.2 km (5:58 / km) +20m 5:42 / km
ahr:145 max:166 slept:9.0 shoes: NB800

model event for NORT stage 2. Some legs pushing hard and some easy.

Running 13:01 intensity: (11:19 @1) + (1:42 @2) 1.33 km (9:47 / km) +7m 9:31 / km
ahr:129 max:152 slept:9.0 shoes: NB800

6 x short hill sprints, 4 x strides, warm down

Sunday Jun 19, 2011 #

5 PM

Running 25:55 intensity: (21:30 @1) + (47 @2) + (2:15 @3) + (1:05 @4) + (18 @5) 4.6 km (5:38 / km) +36m 5:25 / km
ahr:133 max:176 slept:7.0 shoes: Asics Hypoerspeed2

along the front from Nya Varvet in Gothenburg

Saturday Jun 18, 2011 #

Event: Salpa-Jukola 2011
 
9 AM

Running 14:24 intensity: (12:56 @1) + (1:28 @2) 2.43 km (5:56 / km)
ahr:126 max:155 slept:9.0 shoes: NB800

morning jog from our little hut
1 PM

Running 30:00 [1] 3.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red)

warming up and down
2 PM

Orienteering 1:05:09 [4] 9.41 km (6:55 / km) +96m 6:35 / km
slept:9.0 shoes: Jalas Black (red)

Venla

Friday Jun 17, 2011 #

11 AM

Orienteering 58:55 intensity: (36:40 @1) + (21:52 @2) + (23 @3) 7.29 km (8:05 / km) +38m 7:53 / km
ahr:140 max:155 slept:9.0 shoes: Jalas Black (red)

Venla training

Thursday Jun 16, 2011 #

9 AM

Running 30:00 [1] 3.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red)

warming up and down

Orienteering 37:00 [4] 5.0 km (7:24 / km)
slept:9.0 shoes: Jalas Black (red)

NORT stage 1. 31st and 30 qualify. Missed out by 9 seconds.
Very hilly course and tired a lot at the end. Made one 30s mistake and some other badlines meaning 1:50 misses in total. Should have qualified and so annoyed with myself

Wednesday Jun 15, 2011 #

2 PM

Running 3:41 [1] 0.58 km (6:21 / km)
ahr:125 max:137 slept:6.0 shoes: NB800

warm up

Orienteering 22:05 intensity: (10:01 @1) + (8:48 @2) + (2:48 @3) + (28 @4) 3.31 km (6:40 / km) +35m 6:20 / km
ahr:144 max:170 slept:6.0 shoes: NB800

NORT stage 1 model event. Ran some controls hard and some easy

Running 8:55 intensity: (8:49 @1) + (6 @2) 0.68 km (13:07 / km) +3m 12:48 / km
ahr:124 max:146 slept:6.0 shoes: NB800

drills and strides

Monday Jun 13, 2011 #

7 AM

Running 56:59 intensity: (45:08 @1) + (6:51 @2) + (3:15 @3) + (53 @4) + (52 @5) 9.08 km (6:17 / km) +179m 5:43 / km
ahr:139 max:185 shoes: New Balance 758

morning run down rivelin

Sunday Jun 12, 2011 #

11 AM

Orienteering 10:46 intensity: (5:55 @1) + (2:37 @2) + (2:14 @3) 1.06 km (10:09 / km) +54m 8:05 / km
ahr:138 max:164 slept:8.0 shoes: NB800

hanging controls

Orienteering 48:41 intensity: (13:19 @1) + (12:47 @2) + (18:52 @3) + (3:10 @4) + (33 @5) 6.46 km (7:32 / km) +153m 6:44 / km
ahr:149 max:173 slept:8.0 shoes: NB800

Training with Laura and Alex on Wincobank. We ran the courses from the GB training earlier in the year that we missed. Fun section around the houses then soem long legs across the area. Legs tired after yesterday and made my only mistake after climbing the big hill for the second time. Then a line course taking it easy then a control pick course through the cool bits of the area. Started at 30s intervals on both the courses. First back on teh second one as Alex missed the last control :) Great training!

Orienteering 12:10 [1] 1.4 km (8:41 / km) +71m 6:56 / km
ahr:129 max:144 slept:8.0 shoes: NB800

collecting controls

Saturday Jun 11, 2011 #

8 AM

Running 19:22 intensity: (10:40 @1) + (6:50 @2) + (1:00 @3) + (52 @4) 3.41 km (5:41 / km) +40m 5:22 / km
ahr:143 max:170 slept:7.5 shoes: Asics Hypoerspeed2

Down to Endcliffe Park with Alex and met Mike and Rich on the way.

Running race 19:58 intensity: (36 @1) + (48 @2) + (4:39 @3) + (5:57 @4) + (7:58 @5) 4.99 km (4:00 / km) +27m 3:54 / km
ahr:165 max:173 slept:7.5 shoes: Asics Hypoerspeed2

Park Run PB, yay! Really pleased with this. Last week felt like such hard work for such a slow time. This week I paced myself better (exactly even halves) and took my inhaler before I ran down and the difference was incredible. Felt strong the whole way. Very happy to just dip under 20 minutes! :D
C • Nice one 3

Running 20:15 intensity: (18:47 @1) + (1:28 @2) 3.38 km (5:59 / km) +43m 5:38 / km
ahr:137 max:151 slept:7.5 shoes: Asics Hypoerspeed2

back up the hill with Alex and Hannah

Friday Jun 10, 2011 #

8 AM

Running 47:59 [1] 7.73 km (6:12 / km) +154m 5:39 / km
ahr:130 max:146 slept:8.25 weight:58.6kg shoes: New Balance 758

down rivelin before breakfast. feeling much better after 8 hours sleep!

Thursday Jun 9, 2011 #

Note
slept:7.5 weight:58.4kg (rest day)

so so tired. moved my rest day a day early.

Wednesday Jun 8, 2011 #

7 AM

Running 16:23 [1] 2.51 km (6:32 / km) +39m 6:03 / km
slept:7.5 shoes: New Balance 758

to hallam

Strength & Conditioning 52:34 [1]
slept:7.5 shoes: New Balance 758

3 x 6 box drop squat jump
4 x 4 x (60, 65, 70, 75) HHS
2 x 3 x 8 x 30kg step ups
3 x 8 x (30, 40, 40) calf raises
4 x 4 x 10kg DB squat jumps
core

Running 12:10 [1] 2.11 km (5:46 / km) +26m 5:26 / km
slept:7.5 shoes: New Balance 758

warm down up to Hunters Bar and back
6 PM

Running 9:16 [1] 1.26 km (7:21 / km) +18m 6:52 / km
ahr:115 max:144 slept:7.5 shoes: Jalas Black (red)

warm up

Orienteering 58:08 intensity: (33:02 @1) + (16:55 @2) + (7:15 @3) + (56 @4) 6.92 km (8:24 / km) +102m 7:49 / km
ahr:134 max:168 slept:7.5 shoes: Jalas Black (red)

brilliant o training on Hugsett. Alex hung the controls then picked me up from the train station. We did a mass start butterfly loop set first (17:09) then two loops, the first I had a 30s lead (alex just caught me on the run in) and the second alex had a 30s lead. Mostly went really well but I missed the first control in the second loop (shouldn't have wimped out around the ming) and I missed alot on the third control in the second loop (poor compass). Reran that leg collecting controls after.
Great to get some quality o tech in and really relevant techniques for france.

Tuesday Jun 7, 2011 #

5 PM

Running 19:14 intensity: (13:45 @1) + (5:29 @2) 3.77 km (5:06 / km) +14m 5:01 / km
ahr:138 max:153 slept:8.5 shoes: New Balance 758

work to track

Running 10:00 [1] 0.8 km (12:30 / km)
slept:8.5 shoes: New Balance 758

strides and drills

Running intervals 41:40 intensity: (12:32 @1) + (4:04 @2) + (8:00 @3) + (9:55 @4) + (7:09 @5) 7.63 km (5:28 / km) +0m 5:28 / km
ahr:152 max:173 slept:8.5 shoes: New Balance 758

Beastly session. 4 x {1200m, 100m jog, 400m} 3 mins between sets with Hannah, Ruth and Alex
4:46 (1:03) 1:28
4:44 (0:56) 1:34
4:50 (1:07) 1:32
4:50 (1:09) 1:31
long session but very satisfying :) I will hurt tomorrow. Again it was my air intake that was the limiting factor. bloomin pollen.

Running 6:52 [1] 1.22 km (5:38 / km)
ahr:136 max:144 slept:8.5 shoes: New Balance 758

slow warm down with Hannah and Ruth

Monday Jun 6, 2011 #

11 AM

Running 15:41 intensity: (13:02 @1) + (1:49 @2) + (43 @3) + (7 @4) 2.6 km (6:02 / km) +39m 5:37 / km
ahr:134 max:166 slept:8.5 weight:58.6kg shoes: New Balance 758

to the gym

Strength & Conditioning 35:00 [1]
slept:8.5 weight:58.6kg

only to find it was shut so I did as much of the planned session as I could in the rubbish upstairs gym. It really annoys me that the timetable changes and they don't bother to email to say so.

3 x 6 x 10kg DB squat jumps
3 x 4 x (60, 60, 65, 70) HHS
3 x {6 double, 6 single each side should bridge lowers, 20 dead bugs}
3 x {45s bridge, 10 back raise, 10 side crunch each side}
3 x {10 hanging row, 10 pressups}
6 PM

Running 14:00 [1] 1.5 km (9:20 / km) +90m 7:11 / km
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

up to bole hill

Running 45:00 intensity: (40:00 @1) + (5:00 @4) 2.0 km (22:30 / km)
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

drills and sprints with coach kelly
legs feeling stiff after getting back into the strength work but loosened up as it went on.

Strength & Conditioning 6:00 [1]
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

54321s

Running 9:00 [1] 1.5 km (6:00 / km)
slept:8.5 weight:58.6kg shoes: inov-8 RoadX 238

back home

Sunday Jun 5, 2011 #

9 AM

Running 1:28:13 intensity: (40:20 @1) + (45:07 @2) + (2:13 @3) + (8 @4) + (25 @5) 14.16 km (6:14 / km) +241m 5:45 / km
ahr:146 max:178 slept:7.75 shoes: New Balance 758

home to rivelin waterworks, up the hill and back past the golf course just in time to find mum and dad who were getting lost between the stables and bole hill (?!)

Saturday Jun 4, 2011 #

8 AM

Running 13:27 intensity: (3:21 @1) + (6:58 @2) + (3:08 @3) 2.7 km (4:59 / km) +15m 4:51 / km
ahr:149 max:159 slept:8.0 weight:58.1kg shoes: Asics Hypoerspeed2

from Ponderosa down to Endcliffe park (Baz took so long in the bathroom I ended up late so took the morris to ponderosa!)

Running race 20:39 intensity: (20 @1) + (15 @2) + (46 @3) + (2:36 @4) + (16:42 @5) 4.98 km (4:09 / km) +29m 4:02 / km
ahr:171 max:177 slept:8.0 weight:58.1kg

Park Run. ouch.
decided to try and stick with Jodie Thake, which worked ok for the first half but I totally died in the second half and was a lot slower. Difficulty breathing today. hot, hot. a PB by 4 seconds I think...
C • 4.98km? 3

Running 15:32 intensity: (5:22 @1) + (8:04 @2) + (2:06 @3) 2.63 km (5:54 / km) +34m 5:33 / km
ahr:148 max:157 slept:8.0 weight:58.1kg shoes: Asics Hypoerspeed2

back to Ponderosa before a long day of florists
6 PM

Running 6:54 [1] 1.09 km (6:20 / km) +35m 5:27 / km
slept:8.0 weight:58.1kg shoes: New Balance 758

warm up before strength

Strength & Conditioning 9:33 [1] 0.07 km (2:16:26 / km) +2m 2:00:53 / km
slept:8.0 weight:58.1kg shoes: New Balance 758

3 x {10 squats, 8 box jumps, 2 x 8 x single leg squat, 10 x press up} in Ruskin Park

Running 4:35 [1] 0.73 km (6:17 / km) +21m 5:29 / km
slept:8.0 weight:58.1kg shoes: New Balance 758

warm down after

Strength & Conditioning 10:00 [1]
slept:8.0 weight:58.1kg

core work back at home

Friday Jun 3, 2011 #

7 AM

Running 4:25 [1] 0.59 km (7:29 / km) +42m 5:32 / km
ahr:127 max:141 slept:7.5 weight:57.9kg shoes: Jalas Black (red)

to the first start

Orienteering 42:21 intensity: (30:50 @1) + (10:35 @2) + (56 @3) 4.21 km (10:04 / km) +85m 9:08 / km
ahr:134 max:160 slept:7.5 weight:57.9kg shoes: Jalas Black (red)

early morning orienteering on loxley with alex. ran 4 trains with 15s start interval. 2 all :) practicing running through rocks and orienteering point to point. good fun and very ready for my egg butty when I got home!

Thursday Jun 2, 2011 #

4 PM

Running 8:47 intensity: (8:27 @1) + (20 @2) 1.33 km (6:36 / km) +16m 6:14 / km
ahr:129 max:149 slept:8.0 weight:58.6kg shoes: New Balance 758

warm up round the block

Running intervals 35:05 intensity: (18:04 @1) + (2:22 @2) + (4:20 @3) + (5:24 @4) + (4:55 @5) 5.23 km (6:42 / km) +282m 5:17 / km
ahr:145 max:174 slept:8.0 weight:58.6kg shoes: New Balance 758

upperthorpe hills. tough tough tough. 5 x 3 mins with 3:45 back down. 483, 483, 483, grg, grg just! lungs bursting but felt strong :)
C • on your own? 2

Running 9:55 intensity: (8:25 @1) + (49 @2) + (41 @3) 1.55 km (6:24 / km) +14m 6:07 / km
ahr:131 max:159 slept:8.0 weight:58.6kg shoes: New Balance 758

warm down to Rutland Road to pick the morris up from the body shop

Wednesday Jun 1, 2011 #

Note
slept:7.5 weight:58.4kg (rest day)

rest to recover from the weekend. Didn't sleep very well last night so need to get a lot tonight...

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