Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running9 7:11:46 39.71(10:52) 63.91(6:45) 1823
  Orienteering4 2:16:07 10.94(12:26) 17.61(7:44) 253
  Cycling1 45:00
  Total12 10:12:53 50.65 81.52 2076
averages - sleep:7.2

«»
4:03
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Sep 30, 2013 #

Note
(rest day)

Not strictly able to walk properly today. Made the mistake of trying to walk down the stairs at work once. Didn't do that again.
:-)

Sunday Sep 29, 2013 #

Event: English Fell Champs - Edale Skyline - the Return!
 
10 AM

Running warm up/down 4:50 [1] 0.8 km (6:03 / km) +23m 5:17 / km

So when you've been ill for 2 weeks and have a dodgy back/glutes what's the best thing to do? Ah yes, a 22 mile fell race.
Minimal warming up, needed to save everything I could muster.

Running race 3:58:32 intensity: (2:00:00 @3) + (1:58:32 @4) 34.46 km (6:55 / km) +1272m 5:51 / km
shoes: New Balance 101 Take 2

Ouch.

So nearly retired at Mam Nick but my stubborn head forced me on.

Hip Flexors were in pain after about 45 mins and legs were wobbling before I even go to the top of Win Hill (slightly worrying given that was just under an hour in). I knew my back was sore last week but my hip flexors were obviously compensating for something else (glutes?) not working properly. The remaining 3 hours were just pain. Not sure if I got dehydrated (I drank at all the water stops and had half a camel back with me but that ran out before Mam Nick), got hungry (through the race I had 4 gels and 16 jelly babies), my muscles just weren't up for it or I was still not 100%, or a combination of all four, but either way it hurt a lot!

Got to Mam Nick in 2 hours, which was as expected and there was so much support I just kept going. The slog over to Brown Knoll killed me off and I have never been so happy to see Little Rob with bottle of water in all my life. Round to Grindslow Knoll I definitely didn't get the best line and fell in a peat bog I almost didn't get out of. Got some juice on the top which kept me going to Ringing Roger where I realised sub 4 was still possible, had a chat with my legs and managed the down relatively well.

As well as sore muscles I also managed to rub a raw patch on my back and get a blood blister on each big toe and another blister under my bunion. I think I need a bit of practice at these long races.

The support all the way round was amazing and if I don't run next year I will definitely be there handing out jelly babies. Great organising by Ian and despite everything I've just written I did really enjoy it and it was a gorgeous day. I would definitely like to run it again having 1. not been ill before hand 2. my back in the right place and 3. done a bit more training!
C • Well Done! 3

Saturday Sep 28, 2013 #

12 PM

Orienteering 38:13 [1] 1.75 km (21:54 / km) +30m 20:10 / km

hanging some controls for the Endcliffe Park O.

Orienteering race 5:00 [3] 0.82 km (6:07 / km) +21m 5:25 / km

5 x ultra sprints racing Alex on different courses for the first 4 then head to head on the last one. He beat me on all of them (despite trying his hardest to throw the last one away!)

Orienteering race 5:00 [3] 0.64 km (7:49 / km) +19m 6:48 / km

Orienteering race 5:00 [3] 0.89 km (5:36 / km) +18m 5:05 / km

Orienteering race 5:00 [3] 0.73 km (6:49 / km) +19m 6:02 / km

Orienteering race 5:00 [3] 0.78 km (6:25 / km) +18m 5:45 / km

Running warm up/down 5:16 [1] 0.7 km (7:30 / km)

A little bit of warming down. Finally feeling a bit better.

Friday Sep 27, 2013 #

7 AM

Running 20:21 [1] 3.08 km (6:37 / km) +83m 5:50 / km

short rivelin loop with two hill sprints. The sprints induced a lot of coughing but the rest felt quite good.

Thursday Sep 26, 2013 #

7 AM

Running 1:00:00 intensity: (40:00 @1) + (20:00 @2) 10.0 km (6:00 / km) +250m 5:20 / km

short rivelin loop then on down to ICOSS. Felt fine until I went up hill then I died completely in a fit of coughing. Not boding too well for the weekend. We'll see.

Wednesday Sep 25, 2013 #

7 AM

Running 25:13 [1] 3.87 km (6:31 / km) +76m 5:56 / km
shoes: New Balance 759 take 2

attempt at running. short bole hill loop.

Tuesday Sep 24, 2013 #

7 AM

Running 6:00 [1] 0.8 km (7:30 / km)

to S10

Cycling 45:00 intensity: (15:00 @1) + (20:00 @2) + (10:00 @3)

Morning spin with Fire theme tunes.

Monday Sep 23, 2013 #

Note
(sick) (rest day)

Ok, definitely not better yet. Another rest day. booooo.

Sunday Sep 22, 2013 #

10 AM

Orienteering 48:41 [1] 7.45 km (6:32 / km) +102m 6:07 / km
shoes: Asics Hypoerspeed2

Jogged round bits of the london city race. Shame I couldn't run as it was cool. Two of the houses alex's parents used to live in were on the map :-) Planned the whole thing but missed out quite big chunks of it. Fun anyway but still coughing a lot. Probably a bit optimistic to try running this weekend. Really fed up of being ill now.

2. Womens Elite - Splits

Saturday Sep 21, 2013 #

8 AM

Note

Took the early train down to London. Not too optimistic about running.
12 PM

Orienteering 5:49 [1] 0.99 km (5:53 / km) +2m 5:49 / km
shoes: New Balance 101 Take 2

jogged round the three qualifiers. I so love ultrasprints :-D

Orienteering 6:04 [1] 1.09 km (5:34 / km) +1m 5:32 / km
shoes: New Balance 101 Take 2

Orienteering 5:11 [1] 0.97 km (5:21 / km)
shoes: New Balance 101 Take 2

2 PM

Orienteering race 7:09 [1] 1.5 km (4:46 / km) +23m 4:26 / km
shoes: New Balance 101 Take 2

oops, qualified for the final. Obviously the competetive bit of my wanted to try harder. Which I did. Made a small mistake and zoe got ahead with helen clear on the other gaffle. Great fun but coughed for Britain after.

Friday Sep 20, 2013 #

Note
(sick)

Thursday Sep 19, 2013 #

Note
(sick)

2.5 hours in work followed by 2.5 hours in bed. a good ratio.

Wednesday Sep 18, 2013 #

Note
(sick)

Tuesday Sep 17, 2013 #

Note
(sick)

Monday Sep 16, 2013 #

Note
(sick)

Properly ill. coughing up big mean green blobs. In bed.

Sunday Sep 15, 2013 #

Note
(sick) (rest day)

Seb's baptism. nice to see all the family :-)
Totally crashed by the evening.

Saturday Sep 14, 2013 #

Note
(sick) (rest day)

headed down to Welwyn. Decided i needed a rest weekend.

Friday Sep 13, 2013 #

Note
(sick) (rest day)

started getting a sore throat in the evening

Thursday Sep 12, 2013 #

Note
slept:8.5 (rest day)

Tired after the last few days and long day at work

Wednesday Sep 11, 2013 #

Note
slept:5.0 (rest day)

Meetings all day in London

Tuesday Sep 10, 2013 #

9 AM

Running 10:49 [1] 1.87 km (5:47 / km) +12m 5:36 / km

Monday Sep 9, 2013 #

7 AM

Running 22:02 [1] 3.43 km (6:26 / km) +81m 5:45 / km

Sunday Sep 1, 2013 #

10 AM

Running 38:43 [1] 4.9 km (7:54 / km) +26m 7:42 / km
slept:8.0 shoes: New Balance 759 take 2

nice jog with Helen over the Regents Park

« Earlier | Later »