Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+m
	Running	25	17:56:44	111.95	(9:37)	180.17	(5:59)	2416
	Orienteering	8	7:09:38	36.59	(11:44)	58.89	(7:18)	783
	Strength & Conditioning	3	30:00
	Total	28	25:36:22	148.54		239.06		3199
averages - sleep:15.1 weight:57.4kg

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Friday Sep 30, 2011 #

Note
slept:8.5 (rest day)

Went out to the model area but cut GG's hair instead of training. Feeling 50% better than yesterday already :)

Thursday Sep 29, 2011 #

9 AM

Running 5:54 [1] 0.83 km (7:07 / km) +108m 4:19 / km
slept:7.0 shoes: Jalas Black (red) 3

to the start

Orienteering 59:24 7.12 km (8:21 / km) +105m 7:46 / km
slept:7.0 shoes: Jalas Black (red) 3

Training near Neuchatel. Really good :) Not sure how relevant it is for the weekend but took good lines running straight most of the time and enjoyed it. Quite like running in England really!

3 PM

Orienteering 22:44 [1] 2.77 km (8:12 / km) +85m 7:07 / km
slept:7.0 shoes: Jalas Black (red) 3

Testing out the model area. Feeling pretty terrible.

Went downhill as the day went on and ended up having to go to an oncall doctor to get antibiotics for a UTI :( One of the most painful things ever.

Wednesday Sep 28, 2011 #

Note
(rest day)

Travelling out to Switzerland

Tuesday Sep 27, 2011 #

5 PM

Running 19:12 [1] 4.03 km (4:46 / km) +12m 4:42 / km
slept:8.0 shoes: inov-8 RoadX 238

work to track

Running intervals 32:29 6.65 km (4:53 / km) +0m 4:53 / km
slept:8.0 shoes: inov-8 RoadX 238

5 mins, 2 x 4 mins, 2 x 3 mins, 2 x 2 mins with 75s jog/walk between and the second of each on the track (missed the first rep as late but not too fussed given the weekend's racing!)
feeling pretty good :)

Running 9:41 [1] 1.22 km (7:56 / km) +0m 7:56 / km
slept:8.0

warm down with kathy :)

Monday Sep 26, 2011 #

6 PM

Running 30:00 [1] 5.0 km (6:00 / km)
slept:8.5

slow run with alex at the beginning. legs achy but good to loosen them off.

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 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 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 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

Sunday Sep 18, 2011 #

10 AM

Running 1:26:11 [1] 13.05 km (6:36 / km) +366m 5:48 / km
slept:9.0 shoes: NB800

long ish run, first with Jen, Clare and Kel up the stannage struggle route with some spectating at the top, then with Rob along to the cairn and part way down, then on my own along under the rocks, back up to the edge and down from the trig. Lovely day and cleared my head for a bit :)

Saturday Sep 17, 2011 #

12 PM

Running 1:14:21 10.69 km (6:57 / km) +232m 6:16 / km
slept:9.0 weight:57.5kg shoes: NB800

warm up, 10 mins (2 mins) 5 mins (2 mins) 3:30 (3:30) 10 mins, warm down. It was supposed to be 10,5,5,10 but I turned my ankle in the third one and had to stop for a while. hard on the efforts, jogging on the gaps. Nice loop round burbage with alex.

Friday Sep 16, 2011 #

Note
(rest day)

so tired by the time I got back that I fell asleep for half an hour

Thursday Sep 15, 2011 #

6 PM

Running 31:20 6.2 km (5:03 / km) +53m 4:51 / km
slept:7.5 shoes: New Balance 758

Managed to fit in a session between the last talk and the conference dinner.
~6:30 warm up to Kelvingrove Park then 2 x 8 mins hard with 90s jog (same loop, slightly further on the second one) then 7 mins back.

Strength & Conditioning 5:00 [1]
slept:7.5

cpre

Wednesday Sep 14, 2011 #

5 PM

Running 19:54 [2] 4.03 km (4:56 / km) +17m 4:50 / km
slept:7.5 shoes: New Balance 758

At a conference in Glasgow for 3 days so sessions will be short and sharp..

10 mins out and just faster back along the river from the SECC.

Strength & Conditioning 5:00 [1]
slept:7.5

core

Tuesday Sep 13, 2011 #

6 PM

Running 6:06 [1] 1.26 km (4:50 / km)
slept:7.75 weight:57.9kg shoes: New Balance 758

three laps warm up

Running intervals 39:09 7.57 km (5:10 / km) +7m 5:09 / km
slept:7.75 weight:57.9kg shoes: New Balance 758

2 x 5 mins, 2 x 4 mins, 2 x 3 mins, 2 x 2 mins. all 75s jog/walk between

Running 8:23 [1] 1.64 km (5:07 / km)
slept:7.75 weight:57.9kg shoes: New Balance 758

4 laps warm down with Ruth

Monday Sep 12, 2011 #

5 PM

Running 45:10 7.65 km (5:54 / km) +149m 5:23 / km
slept:7.75 weight:58.7kg shoes: New Balance 758

Bad day. Got into work this morning to find builders and scaffolding in my office so had to go straight home again. Finally forced myself out and glad i did :)
Down rivelin and back up from the ford.

Sunday Sep 11, 2011 #

11 AM

Running 1:28:13 [2] 18.52 km (4:46 / km) +91m 4:39 / km
slept:9.0 shoes: New Balance 758

sightseeing run round London with tourist guide alex taking in embankment, horse guards parade, St James' park, Buckingham Palace, Green Park, Hyde Park (looking out for Hannah but didn't spot her!), Leicester Square, Covent Garden and home. Phew. Legs tired and feet sore by the end, not used to this much tarmac in two days. If I ever decide to do a marathon i'm going to need to do a lot of road running...

C • marathon 2

Saturday Sep 10, 2011 #

12 PM

Running 11:18 [1] 2.39 km (4:44 / km) +20m 4:33 / km
slept:9.5 shoes: Asics Hypoerspeed2

warm up with Alex

Orienteering 52:43 [4] 11.63 km (4:32 / km) +36m 4:28 / km
slept:9.5 shoes: Asics Hypoerspeed2

London City Race - 1st!
Didn't prepare for this so pleased with the result and really enjoyed it :) Really cool running round the Barbican with all the levels and had to be really careful reading the map to get a good route.
Lost ~15s taking a bad route to number 1, then ~20s going right to 4 as the ramp down turned out to be a double layer one. That's one of the tricky things with mapping here - you just can't show all the detail that's required to make the best decision sometimes. The middle section was standard street orienteering, cruised round only losing ~6s on 9 then there was a cool section in the Barbican again at the end (and beat the boys on the run in ;) )

Got my cousins to do the new comers course as well which they really enjoyed.

A grand day out!

Running 8:42 [1] 1.4 km (6:13 / km) +19m 5:50 / km
slept:9.5 shoes: Asics Hypoerspeed2

warm down with alex

Friday Sep 9, 2011 #

8 AM

Running 24:32 [1] 4.05 km (6:03 / km) +105m 5:22 / km
slept:7.5 weight:56.7kg shoes: inov-8 RoadX 238

morning run through bole hill

Thursday Sep 8, 2011 #

5 PM

Running 11:30 [1] 2.32 km (4:57 / km) +5m 4:54 / km
weight:57kg shoes: inov-8 RoadX 238

feeling rubbish again by the end of the day. forced myself out and glad i did.

down to the club house

Running 42:16 8.15 km (5:11 / km) +55m 5:01 / km
weight:57kg shoes: inov-8 RoadX 238

fartlek session up rivelin and back with Ruth, Kel and Fiona. Great session and fun to do something different and with good company :) felt a lot better than I expected and still felt strong at the end :)

insides still not happy but better than yesterday and survived the session just

Running 11:51 [1] 1.94 km (6:06 / km) +50m 5:25 / km
weight:57kg shoes: inov-8 RoadX 238

home from rivelin after the session

Wednesday Sep 7, 2011 #

3 PM

Running 1:12:40 [1] 12.72 km (5:43 / km) +221m 5:15 / km
weight:57.3kg shoes: Asics trabuco

steady run with alex in rivelin. felt dreadful and didn't enjoy it at all but completed the session.

Tuesday Sep 6, 2011 #

Note
(rest day)

planned to go to track but just too tired and felling rubbish

Monday Sep 5, 2011 #

6 PM

Running 23:19 [1] 3.83 km (6:05 / km) +86m 5:29 / km
weight:57kg shoes: New Balance 758

home from work. Started heading down rivelin but felt dreadful so abandonned it.

Sunday Sep 4, 2011 #

11 AM

Running 1:18:26 12.8 km (6:08 / km) +318m 5:27 / km
shoes: Asics trabuco

had planned to go and run exterminator but still feeling pretty rubbish and had too mcuh work to do so ran the rivelin 3 hills loop instead. faster than what i remember so that was postivie :)

Saturday Sep 3, 2011 #

Event: Sheffield City Race

10 AM

Running 4:34 [1] 0.65 km (7:02 / km) +6m 6:43 / km
ahr:112 max:128 slept:9.0 weight:56.9kg shoes: NB800

to the start

Orienteering 44:15 7.08 km (6:15 / km) +146m 5:40 / km
ahr:162 max:172 slept:9.0 weight:56.9kg shoes: NB800

Sheffield Urban Race. Brilliant fun and great tricky area for urban orienteering. I always make the same mistake in urban events - set off at sprint pace as it's urban then get very tired later on. One of the local kids even told me I was looking quite tired as I punched one of the controls. hmm. Cool that all the locals were just really interested in what was going on and as far as I could tell there wasn't any trouble.
Fell into the obvious trap between 8 and 9 by going left (30s), 19 should have gone down but i went up (10s), 20 should have gone down but went up (7s), 22 should have stayed high (8s), 26 got confused (8s), 28 didn't see the hedge to start with then realised and had to back track (15s). Noticably more mistakes towardss the end when I got tired and sloppy. Good new map and good planning :)

Running 10:45 1.42 km (7:34 / km) +63m 6:12 / km
ahr:140 max:153 slept:9.0 weight:56.9kg shoes: NB800

back from the finish with Kel.

2 PM

Running 41:59 [1] 1.0 km (41:59 / km) +15m 39:02 / km
slept:9.0 weight:56.9kg shoes: New Balance 758

drills with Coach Kel and the talent squad

Strength & Conditioning 20:00 [1]
slept:9.0 weight:56.9kg shoes: New Balance 758

med ball session with Elle

B - Splits

Friday Sep 2, 2011 #

8 AM

Running 33:13 5.4 km (6:09 / km) +127m 5:30 / km
slept:9.0 shoes: New Balance 758

morning loop from home then on to Jessop West after picking up my bag

Thursday Sep 1, 2011 #

5 PM

Running 54:44 9.32 km (5:52 / km) +186m 5:20 / km
ahr:142 max:160 slept:9.0 shoes: New Balance 758

Planned to go to Hallamshire but Jen managed to get tickets for Slick (which was very cool and quite bizarre at the same time!) soran home from work then went down rivelin with a few harder bits thrown in. not feeling too bad for a change :)

C • Slick 6

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