Training Log Archive: rachaelIn the 30 days ending Jun 30, 2012:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||
Saturday Jun 30, 2012 #
Running 18:32 [1] 2.8 km (6:37 / km) +41m 6:10 / km
slept:10.0 shoes: New Balance 101
Running tempo 30:21 [3] 5.57 km (5:27 / km) +105m 4:59 / km
slept:10.0 shoes: New Balance 101
Running 22:41 [1] 3.28 km (6:55 / km) +111m 5:55 / km
slept:10.0 shoes: New Balance 101
Friday Jun 29, 2012 #
Running 16:29 [1] 2.53 km (6:31 / km) +67m 5:45 / km
slept:6.0
Strength & Conditioning 25:00 [1]
slept:6.0
4 x 5 x 30kg front squat with 1 min plank between each set
3 x {2 x 5 x 10kg DBs step ups, 10 x 6kg DBs shoulder press}
3 x 2 x 20s cable anti rotations
a bit of stetching and rolling
Wednesday Jun 27, 2012 #
Running 14:37 [1] 2.02 km (7:14 / km) +84m 6:00 / km
slept:6.0 shoes: Jalas Black (red) 2
Orienteering 39:43 [2] 4.14 km (9:36 / km) +167m 7:59 / km
slept:6.0 shoes: Jalas Black (red) 2
Good exercise in forcing myself to concentrate when tired. Mostly went well but was struggling to read a head and missed on 4. Also now totally scared of electric fences (/all fences in general as I can't tell which ones are electric). Need to gete over the phobia quickly!
Running 1:13 [1] 0.19 km (6:24 / km) +3m 5:56 / km
slept:6.0 shoes: Jalas Black (red) 2
Tuesday Jun 26, 2012 #
Running 11:11 [1] 1.86 km (6:01 / km)
slept:9.5 shoes: New Balance 759
Running 15:15 [1] 2.59 km (5:53 / km) +40m 5:28 / km
slept:9.5 shoes: Jalas Black (red) 2
Orienteering 44:55 [4] 5.9 km (7:37 / km) +99m 7:01 / km
slept:9.5 shoes: Jalas Black (red) 2
Lovin' it lovin' it.
Really like france last year :) tricky orienteering and tough terrain. Really looking forward to woc now!
Lost time on 7 where my plan wasn't good enough and I lost track of reentrants/paths and stopped too soon - very hesitant.
The main problem was that I gave myself a massive electric shock crossing one of the fences. So much so that it threw me forwards and felt like someone had thumped me really hard right in the middle of my back. My right leg didn't want to work for a few seconds after but then I was ok again, just really shaken up by it. Was then a total wuss crossing all other fences and took a while to get back into concentration flow.
Running 1:09 [1] 0.16 km (7:11 / km) +3m 6:37 / km
slept:9.5 shoes: Jalas Black (red) 2
Monday Jun 25, 2012 #
Running 12:53 [1] 1.14 km (11:18 / km) +72m 8:35 / km
slept:6.0 shoes: Jalas Black (red) 2
Orienteering 50:22 [2] 5.46 km (9:13 / km) +340m 7:02 / km
slept:6.0 shoes: Jalas Black (red) 2
Sunday Jun 24, 2012 #
Running 15:38 [1] 2.11 km (7:25 / km) +85m 6:10 / km
slept:8.5 shoes: New Balance 759
Running 15:38 [1] 2.18 km (7:10 / km) +271m 4:25 / km
slept:8.5 shoes: Asics Hypoerspeed2
Orienteering 16:15 [4] 3.64 km (4:28 / km) +79m 4:02 / km
slept:8.5 shoes: Asics Hypoerspeed2
Running 12:07 [1] 1.55 km (7:49 / km) +41m 6:55 / km
slept:8.5 shoes: Asics Hypoerspeed2
Running 25:36 [1] 3.73 km (6:52 / km) +247m 5:09 / km
slept:8.5 shoes: New Balance 759
Saturday Jun 23, 2012 #
Running 15:00 [1] 1.9 km (7:54 / km) +130m 5:53 / km
slept:8.5 shoes: New Balance 759
watch died just before the end...
Running 30:00 [1] 4.0 km (7:30 / km)
slept:8.5 shoes: Jalas Black (red) 2
Orienteering 45:00 [4] 6.0 km (7:30 / km)
slept:8.5 shoes: Jalas Black (red) 2
40th - 1 point (i think)
not an overly inspiring area - don't think i would have bothered mapping it - but enjoyed the race. Didn't get a good route to 5 (50s), missed the last one in the woods slightly (20s), and didn't get a good line through the last bit of wood (5s) but other than that it was fine. A lot of running along roads in dobbs which my foot didn't like at all but needed the dobbs for the steep slopes. Won't be enough to qualify for tomorrow but it was fun.
Friday Jun 22, 2012 #
Orienteering 57:35 [1] 5.89 km (9:47 / km) +370m 7:26 / km
slept:6.0 shoes: Jalas Black (red) 2
Wednesday Jun 20, 2012 #
Swimming 30:00 [1]
slept:9.0
X Training 33:00 [1]
slept:9.0 shoes: New Balance 759
Pilates 10:00 [1]
Running 8:39 [1] 1.44 km (6:00 / km) +20m 5:37 / km
slept:9.0
Tuesday Jun 19, 2012 #
Running 13:04 2.28 km (5:44 / km) +46m 5:12 / km
ahr:133 max:155 slept:7.0 (injured)
Monday Jun 18, 2012 #
Note
(rest day)
Sunday Jun 17, 2012 #
Running 20:00 [1] 2.5 km (8:00 / km)
slept:4.0 shoes: Jalas Black (red) 2
Orienteering 1:01:02 [3] 8.66 km (7:03 / km) +167m 6:26 / km
slept:4.0 shoes: Jalas Black (red) 2
Had a great run with only a few very small hesitations. Amazing the difference when the pressure is off. Need to channel this when there is pressure on...
Loved it but wrecked for the rest of the day. I need my sleep!!
Saturday Jun 16, 2012 #
Running 12:34 [1] 1.9 km (6:37 / km) +18m 6:19 / km
slept:9.5 shoes: New Balance 759
Running 18:27 [1] 2.52 km (7:19 / km) +11m 7:10 / km
slept:9.5 shoes: Jalas Black (red) 2
Orienteering 1:06:43 9.29 km (7:11 / km) +182m 6:32 / km
slept:9.5 shoes: Jalas Black (red) 2
Loong run out to the start kite and I'd already dropped 3 places, but I did at least know how to find the first few controls. Settled into it quickly but missed in the circle at 4 and got caught by a train of girls. Saw them on and off for the next few but mainly on my own. Lots of elephant tracks out there but not many seemed to go where I wanted to. Pushed hard up the hill at the end to finish ~35th. Wanted top 30 but didn't quite manage. Took time in on Linne's third team and could see her at the end but couldn't quite get enough, needed another few 100m!
Turned my left ankle part way round and it was really sore after so no warm down, just ice. Right forefoot also quite sore after but not sure why.
Friday Jun 15, 2012 #
Running 4:19 [1] 0.52 km (8:18 / km) +16m 7:13 / km
ahr:120 max:135 slept:9.0 shoes: Jalas Black (red) 2
Orienteering 37:43 5.13 km (7:21 / km) +45m 7:03 / km
ahr:151 max:165 slept:9.0 shoes: Jalas Black (red) 2
Running 4:36 0.64 km (7:11 / km) +15m 6:27 / km
ahr:137 max:148 slept:9.0 shoes: Jalas Black (red) 2
Thursday Jun 14, 2012 #
Running 1:49 [1] 0.24 km (7:34 / km) +13m 6:00 / km
ahr:112 max:123 slept:9.0 shoes: Jalas Black (red) 2
Orienteering 48:43 5.62 km (8:40 / km) +82m 8:05 / km
ahr:149 max:163 slept:9.0 shoes: Jalas Black (red) 2
Wednesday Jun 13, 2012 #
Orienteering 50:00 [1] 6.0 km (8:20 / km)
slept:7.5 shoes: Jalas Black (red) 2
Tuesday Jun 12, 2012 #
Running 19:22 [1] 4.08 km (4:45 / km) +11m 4:41 / km
ahr:165 max:217 slept:8.0 shoes: New Balance 759
Running intervals 30:00 7.0 km (4:17 / km)
slept:8.0 shoes: Asics Hypoerspeed2
Running 10:00 [1] 1.6 km (6:15 / km)
slept:8.0 shoes: New Balance 759
Monday Jun 11, 2012 #
Running 23:26 [1] 3.89 km (6:01 / km) +53m 5:38 / km
slept:7.0 shoes: New Balance 759
Strength & Conditioning 50:00 [1]
slept:7.0 shoes: New Balance 759
3 x {5 x deadlift (45+, 45+, 47+), 5 x 25kg bench press}
3 x 2 x 10 x 10kg goblet bulgarian split squat
3 x {10 x 2 x 8.75 x split kneeling SA row with SA hold, 20 x deadbugs}
3 x 2 x 10 SL squat to box
quads struggling by the end but they were tired before i even started. this set is good for stretching my hip flexors.
Running 9:15 [1] 1.83 km (5:03 / km) +30m 4:41 / km
slept:7.0 shoes: New Balance 759
Sunday Jun 10, 2012 #
Running 1:17:31 13.03 km (5:57 / km) +321m 5:18 / km
slept:9.0 shoes: New Balance 759
Saturday Jun 9, 2012 #
Orienteering 1:30:00 12.0 km (7:30 / km)
slept:10.5 shoes: Jalas Black (red) 2
Thursday Jun 7, 2012 #
Running 22:00 [1] 3.87 km (5:41 / km) +56m 5:18 / km
slept:8.0 shoes: New Balance 759
Tuesday Jun 5, 2012 #
Running 9:21 [1] 1.49 km (6:17 / km) +16m 5:57 / km
slept:9.0 shoes: New Balance 759
Running 20:00 [1] 2.5 km (8:00 / km) +14m 7:47 / km
slept:9.0 shoes: Jalas Black (red) 2
Orienteering 36:04 5.23 km (6:54 / km) +45m 6:37 / km
slept:9.0 shoes: Jalas Black (red) 2
Most fun race of the weekend by a million miles. Great little area and a well planned race. Generally pleased but lost some small bits of time: 4 - 30s due to bad line and misread contours slightly, 8 - 20s as hadn't realised there were two reentrants and was in the one to the left, 10 - 15s hesitant, 11 - 15s hesitant, 14 - 15 s hesitant as was further along the ridge than I expected, 16 - 10s further down than I expected. Lost a bit of time near the end as lungs were burning (still tail of illness or maybe pollen allergy?) but happy to get joint fastest run in with Tess :)
Total time lost 1:45 ish, mainly due to being hesitant on a few and so not attacking enough.
Loved this race and very happy with middle selection for WOC.
Running 3:22 [1] 0.52 km (6:28 / km) +2m 6:22 / km
slept:9.0 shoes: Jalas Black (red) 2
Monday Jun 4, 2012 #
Running 9:54 [1] 1.64 km (6:02 / km) +11m 5:51 / km
slept:9.0 shoes: New Balance 759
Running 15:14 2.0 km (7:37 / km) +12m 7:24 / km
ahr:166 max:167 slept:9.0 shoes: New Balance 101
Orienteering 22:40 [5] 4.46 km (5:05 / km) +61m 4:46 / km
slept:9.0 shoes: New Balance 101
went well at the start through the trickier section and got a good route to 4. missed the best route to 10 (5s) and missed the steps a bit to 15 where there's a set missing on the map (5s). Also missed the route through the play park going both to and from the last control.
Enjoyed the bit at the start and end and the wood bits but the rest was quite dull and just max running. A good max session at least and fast orienteering is always fun. A shame that it was so long, would have been better as a 'real' sprint.
Then lots of entertaining controversy and protests...
Running 14:00 [1] 2.0 km (7:00 / km)
slept:9.0 shoes: New Balance 101
Sunday Jun 3, 2012 #
Running 25:00 [1] 4.3 km (5:49 / km)
slept:9.0 shoes: New Balance 101
Legs feel fine after yesterday.
Then off to pick up alex from the airport and a lovely afternoon in Aberdeen with friends from uni.
Saturday Jun 2, 2012 #
Running 10:13 [1] 1.76 km (5:48 / km) +14m 5:35 / km
slept:9.0 shoes: New Balance 759
Orienteering 1:30:19 [4] 11.0 km (8:13 / km)
slept:9.0 shoes: Jalas Black (red) 2
Bit dissapointed with this course and parts of my execution of it. It was physically very tough and technically not tricky at all, but, having realised that, I was a bit complacent at times, losing ~2:20 total on two route choices, 1:30 on 13 and another minute total of hesitations. Lots of very samey legs and gratuitous hill climbs (more than 5% climb if you count the contours). Hard work when still not back to 100%. Not my bag but relatively satisfied with the way I fought through it.
Hats off to Cat for a quality run leading from start to finish.
1,2,3 fine
4 - went to the drinks point which maybe wasn't the best line
5 - should have gone back to the track, slogging up the side of the marsh was not good running (1 min)
6 - went straight. decided not to go left as wasn't sure the running would be good on the slope. Didn't really consider right but in hindsight it was probably better as it's less steep and I would have been able to run more of it. Made the straight decision as it wasn't much extra climb in total, but my back and bum were killing me going straight up the steep bit of the hill (1:20)
7 - slow getting back up out the control but fine down the other side. Easy control as you could see the contour shape and the trees from at least 500m away!
8 fine
9,10 a bit hesitant as quite vague but no real issues (20s total)
11 good route I think
12 good
13 should have gone straighter but decided to go partially round as back struggling on the hills. Couldn't quite get the rocks to line up near the control. Knew I was too high but didn't correct quickly enough (1:30)
14 - went to lower boulder first (10s)
15 - very hesitant on the way in (20s)
16 good
17 - bananaed (15s)
total time lost (4:55, 2:20 on 5 and 6 due to poor route choice)
Running 25:00 [1] 2.0 km (12:30 / km)
slept:9.0 shoes: Jalas Black (red) 2
Friday Jun 1, 2012 #
Running 28:03 [1] 4.27 km (6:34 / km) +92m 5:56 / km
slept:8.5 shoes: New Balance 759