Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Running	12	5:40:15	32.9	(10:20)	52.95	(6:26)	270
Strength & Conditioning	4	3:05:00
Yoga	5	1:58:00
Orienteering	3	1:57:19	8.92	(13:09)	14.36	(8:10)	363
Total	19	12:40:34	41.82		67.31		634

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Sunday Apr 29, 2018 #

10 AM

Orienteering 52:34 [3] 5.59 km (9:24 / km) +206m 7:56 / km
shoes: VJ Falcon

Really fun course - technically tricky with some interesting route choices. Really enjoyed it despite the torrential rail! Generally clean although a bit hesitant to 7 where I started navigating to 8 by mistake then lost time on the last control - poor direction coming out the second last. Got very cold after sorting the boys out and checking alex was ok on his doctor duty so retired to the car to warm up.

Great weekend of racing and playing.

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ Falcon

To the start, some jogging around to keep warm and a few drills

GreenY2 - Splits

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs

11 AM

Running 5:00 [3] 0.5 km (10:00 / km)
shoes: VJ Falcon

warm up to the start, which wasn't very far away so it didn't take very long!

12 PM

Orienteering 47:48 [3] 5.46 km (8:45 / km) +156m 7:40 / km
shoes: VJ Falcon

Enjoyed this. It wasn't particularly tricky but it kept me on my toes at times. Walked pretty much every step of the massive hill. It's called Mt Tom for a reason.
Shame that I'm the only 35 running! Should probably have done the 21 but I opted for the shorter course to prevent split start stress and i haven't really done much running recently.

Then had a great time playing with Mattie in the stream and jumping off rocks. It was a great assembly area for kids (until we found glass in the stream!)

GreenY1 Day 1 - Splits

Friday Apr 27, 2018 #

7 AM

Running 27:06 [3] 4.85 km (5:35 / km) +4m 5:34 / km

Thursday Apr 26, 2018 #

12 PM

Yoga 20:00 [1]

Day 4

3 PM

Note

massage. omg i was tight! The only two things she said to me the whole 90 mins were "your back is tight" and "turn over please" haha.

Wednesday Apr 25, 2018 #

8 AM

Running 18:00 [2] 1.5 mi (12:00 / mi)
shoes: Altra Lone Peak

to day care then on to the gym

Strength & Conditioning 45:00 [3]
shoes: Altra Escalante

Tuesday Apr 24, 2018 #

10 AM

Running 1:34:06 [3] 12.04 km (7:49 / km) +244m 7:06 / km
shoes: inov-8 x-talon 212 standard

Boys in daycare and beautiful day so skiived off for a couple of hours to go for a run :-D
Ran the skyline trail from S border road. I did it clockwise in case I needed to cut off near the end but managed the whole thing. Warm today (68F) and legs are tired from the weights but loved this. saw two snakes which helped get the heart rate up further. Took a small bottle of water with me and was glad of it! Good for the soul :-D

9 PM

Yoga 23:00 [1]

Day 3

Monday Apr 23, 2018 #

Note
(rest day)

9 PM

Yoga 25:00 [1]

Day 2

Sunday Apr 22, 2018 #

10 AM

Running (Treadmill) 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Altra Escalante

Booked the boys into kids club and went to the gym. Good for restoring my sanity.

Strength & Conditioning 45:00 [3]
shoes: Altra Escalante

Saturday Apr 21, 2018 #

7 AM

Running 45:27 [3] 8.12 km (5:36 / km) +4m 5:35 / km
shoes: Altra Lone Peak

Early morning loop round freshpond after first going to buy eggs for the pancakes. Alex is going away for a week so wanted to get a run in before the opportunity is gone. Nice to run even if it ended up a bit shorter than I would have liked.

Thursday Apr 19, 2018 #

6 PM

Running 12:04 [2] 1.65 km (7:19 / km) +4m 7:14 / km
shoes: inov-8 x-talon 212 standard

tag teaming the boys with alex meant for a more rapid warm up than usual. Not helped by the fact that the assembly wasn’t where it said in the details!

Orienteering 16:57 [4] 3.31 km (5:08 / km) +1m 5:07 / km
shoes: inov-8 x-talon 212 standard

Sprint race round Danehy. It’s inherently a very easy area but it was really fun just to be out orienteering. Fastest I’ve tried to run in a very long time!! My total lack of fitness showed but it was really fun :-)

Running 6:43 [2] 1.25 km (5:23 / km) +3m 5:19 / km
shoes: inov-8 x-talon 212 standard

Back home to hand over to alex

Park-O - Splits

Wednesday Apr 18, 2018 #

8 AM

Running 14:20 [3] 2.35 km (6:06 / km) +4m 6:03 / km
shoes: Altra Lone Peak

to daycare then to the gym

9 AM

Strength & Conditioning 50:00 [3]
shoes: Altra Escalante

Programme A

Tuesday Apr 17, 2018 #

11 AM

Running 41:06 [3] 7.21 km (5:42 / km) +4m 5:41 / km
shoes: Altra Lone Peak

an actual run!!!!! I can't believe how long it is since i managed a real run. Felt great to be out even though I didn't feel that good. To be expected with almost a month off

3 PM

Yoga 30:00 [1]

Day 1 of 30 days of yoga with Adrienne. Boy I am stiff and clunky

Monday Apr 16, 2018 #

8 PM

Running 4:30 [3] 0.8 km (5:37 / km)
shoes: Altra Lone Peak

Got the kids in bed then ran to the gym

Strength & Conditioning 45:00 [3]
shoes: Altra Escalante

B programme

I needed this to combat the cabin fever of staying inside out of the torrential rain all day. Such a shame for the marathon.

Sunday Apr 15, 2018 #

Note
(rest day)

Ran out of time

Saturday Apr 14, 2018 #

7 AM

Running 19:53 [3] 3.34 km (5:57 / km) +3m 5:55 / km
shoes: Altra Escalante

A shot pre breakfast run around Danehy. I've decided that i've not done anything for too long so it's time to start. Felt pretty rubbish, but that's always the way when you're finally getting over a cold. Hopefully this will help kick it!

Friday Apr 13, 2018 #

Note

There's been too much stress and not enough sleep in the last few weeks and i am exhausted. Going to start trying short sessions tomorrow as otherwise i'm not going to get anywhere...

Thursday Apr 12, 2018 #

Note

so fed up of being ill :-(

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