Training Log Archive: rachaelIn the 31 days ending May 31, 2008:
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| Th | 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 May 31, 2008 #
Orienteering (middle B final) 34:50 [3]
remembered how to orienteer today :) made one 2 min mistake due to not following my plan but the rest was good. slowed down at the end and cruised into the finish to save myself for tomorrow...
RPE: 7
RPE: 7
Running 15:00 [2]
Friday May 30, 2008 #
Orienteering race (Middle Q) 33:00 [5]
dammit. forgot how to orienteer today. went well to 1 and 2 but then got totally off bearing on the way to 3 and made a parallel error and lost 2.5 mins. another miss at 5. came 18th (17 qualify). first time i've not qualified and i don't like it :( will be making sure i'm not in this position again... learnt lots of things though and confident i will do better for the next 2 days...
RPE: 9
RPE: 9
Running warm up/down 15:00 [2]
Thursday May 29, 2008 #
Note
(rest day)
top rest day with bbq and rounders on the beach :)
Wednesday May 28, 2008 #
Orienteering race (Long Final) 1:24:12 [5]
tough course with lots of green, marsh, contours and several hundred meters swimming! messed up the first one of my first butterfly (6, almost got to 7 first infact) 1:15, slow into the middle of the butterfly for the last time 30s and slow on the waist deep water wading sections... but was in 19th at number 16 then blew it on 17 and lost 3:30. ran about 20m from the control but thought i was still on the marsh before and took a while to work out what i'd done. dammit. physically tough course but really interesting and good orienteering. ended up 24th but top 20 was definately possible. a pb but should have been better...
on the plus side i'm feeling good that my running speed is good enough for a top15, i just need to not make a mistake...
bring on the middle distance :)
RPE 9
on the plus side i'm feeling good that my running speed is good enough for a top15, i just need to not make a mistake...
bring on the middle distance :)
RPE 9
Running warm up/down 20:00 [2]
lots of warmin gup and running from pre start but not much warming down...
Running (morning jog) 16:00 [1]
Tuesday May 27, 2008 #
Orienteering race (Long Qual) 45:30 [5]
really good area and not much chance for switching off. made a couple of small mistakes, about 2:30 total i think. but generally good. 1:15 sanddunes is really hard to read! qualified in 11th so happy :)
RPE: 9
RPE: 9
Running warm up/down 30:00 [2]
warm up in woods and warm down along beach after with hel p. very nice :)
Monday May 26, 2008 #
Orienteering race (Sprint Qual) 11:57 [5]
a very dull sprint race and just had to run fast. didn't make any real mistakes but could have saved seconds here and there. qualified by the skin of my teeth in 17th...
RPE: 9
RPE: 9
Running warm up/down 22:00 [2]
Orienteering race (Sprint Final) 12:50 [5]
shoes: Walshes
much better course this afternoon and really enjoyed it. lost seconds in places again but no mistakes and pleased. just need to run faster!
29th (hausken won, heli 2, helena 3, sarah 14, hel b 28, pip 31)
RPE: 9
29th (hausken won, heli 2, helena 3, sarah 14, hel b 28, pip 31)
RPE: 9
Running warm up/down 20:00 [2]
Sunday May 25, 2008 #
Event: EOC 2008
Orienteering 40:00
model area again. some jogging with mhairi and 3 x trains hardish.
RPE: 6
RPE: 6
Saturday May 24, 2008 #
Orienteering 45:00 [3]
round the model area. some with mhairi and some on my own. nice to be back in the sand dune terrain!
RPE: 4
RPE: 4
Friday May 23, 2008 #
Note
(rest day)
travelling pretty much all day...
turned out mhairi was on the same flight from copenhagen, think we shocked the other passengers by talking non stop for the entire flight!
turned out mhairi was on the same flight from copenhagen, think we shocked the other passengers by talking non stop for the entire flight!
Thursday May 22, 2008 #
Running (L3) 55:00
shoes: New Balance 1060
really pleased today. ran down to rivelin to run L3 in same place as last weeks 2 sessions. Got further after 10 mins than both last weeks 10 and 2 x 5 and at 15 mins had god way further than 3x5 did :)
then back up through the fields. good session and alex running well too :)
RPE: 8
then back up through the fields. good session and alex running well too :)
RPE: 8
Wednesday May 21, 2008 #
Strength & Conditioning (heavy) 30:00 [3]
only 2 sets of each this week :)
2 x {6 x 65kg squat, 60'' wobbles}
2 x {6 x 33kg clean, 60'' 7kg DB side bends}
2 x {6 x 40kg BB lunges, 60'' wobbles}
2 x {6 x 40kg dead lift, 60'' squat wobbles}
RPE: 6
2 x {6 x 65kg squat, 60'' wobbles}
2 x {6 x 33kg clean, 60'' 7kg DB side bends}
2 x {6 x 40kg BB lunges, 60'' wobbles}
2 x {6 x 40kg dead lift, 60'' squat wobbles}
RPE: 6
Cycling warm up/down 5:00 [1]
Pilates 40:00 [1]
tough session this week with some new hard moves
RPE: 3
RPE: 3
Orienteering (L1) 45:30 [2]
took it easy and ran the wrong direction a few times when i was too busy thinking about the o top...
RPE: 4
RPE: 4
Tuesday May 20, 2008 #
Swimming 25:00 [2]
just 1000m this morning. had a whole lane to myself :)
RPE: 4
RPE: 4
Running intervals (track) 51:00
warm up and drills then 6 x 500m
1.38
1.39
1.40
1.40
1.43
1.41
warm down
feeling pretty good but calfs still really tight after the weekend.
RPE: 8
1.38
1.39
1.40
1.40
1.43
1.41
warm down
feeling pretty good but calfs still really tight after the weekend.
RPE: 8
Monday May 19, 2008 #
Note
despite massage last night my calfs were so stiff this morning i could hardly walk down the stairs... now i remember why i don't run many road races!
Running warm up/down 20:00 [2]
fast warm up running down to the union and back to buy batteries for mp3 player as the cd player wasn't working...
Circuits 40:00 [3]
took it a bit easier today
RPE: 5
RPE: 5
Sunday May 18, 2008 #
Running race (Oxford Town and Gown 10K) 40:36 [5] 10.0 km (4:04 / km)
pretty pleased with the time as almost 3 mins faster than i was in december at bolsover, but really want to get under 40! think not racing the day vbefore would have helped...
started off too far back (or rather too many muppets think they are going to run 40 when 50 or 60 is more like it) so the first k was quite slow. settled into it and ran well through 2,3,4 (although didn't get splits). felt good at 5 and 6 too but then struggled a bit through 7 and 8. definately think sub 40 is possible just need more practice at road running! :) almost flat course but quite a lot of bend and bollards (handlily labelled as such) to negotiate. good fun and lots of supporters, would definately recommend it! Nice pub lunch, icecream and some sightseeing with alex, mark, craney and grace after :)
splits: 4.03, 12.00 (2,3 and4), 4.07, 3.59, 4.06, 4.11, 4.07, 4.00
9th and 5th were up the same road so wonder if they were slightly uphill?
RPE: 9
started off too far back (or rather too many muppets think they are going to run 40 when 50 or 60 is more like it) so the first k was quite slow. settled into it and ran well through 2,3,4 (although didn't get splits). felt good at 5 and 6 too but then struggled a bit through 7 and 8. definately think sub 40 is possible just need more practice at road running! :) almost flat course but quite a lot of bend and bollards (handlily labelled as such) to negotiate. good fun and lots of supporters, would definately recommend it! Nice pub lunch, icecream and some sightseeing with alex, mark, craney and grace after :)
splits: 4.03, 12.00 (2,3 and4), 4.07, 3.59, 4.06, 4.11, 4.07, 4.00
9th and 5th were up the same road so wonder if they were slightly uphill?
RPE: 9
C • PB 3
Running warm up/down 20:00 [2]
Saturday May 17, 2008 #
Event: JOK Chasing Sprint
Orienteering race (Prologue) 22:41 [5] 3.7 km (6:08 / km)
practiced doing all the things you shouldn't do before a race today. drank too much coffee, ate lots of tangfastic etc.. went pretty well considering!
legs ached a bit on the hills and felt a bit slow, but generally good. a couple of small misses but nothing big.
RPE: 8
legs ached a bit on the hills and felt a bit slow, but generally good. a couple of small misses but nothing big.
RPE: 8
Orienteering race (chase) 20:19 [4]
started 3rd and finished 3rd. almost caught sarah and grace at 4 (but had already missed no 2 due to not working out what feature it was on!) but my legs weren't fast enough to keep up with them. wiped out on an unmarked fence after 8 and have a big red lump on my leg, doh. really enjoyed it though and ended up running fast than i'd intended.
RPE: 8
RPE: 8
Running warm up/down 1:00:00 [2]
to the starts, back from the finishes etc. got a stictch on the was to the first start (probably due to the coffee/energy drink mixing up) but thankfully managed to get rid of most of it.
Friday May 16, 2008 #
Note
slept:8.5 (rest day)
Thursday May 15, 2008 #
Cycling (L1) 31:00 [2]
RPE: 3
Running intervals (cruise) 1:10:00
5 x 5 min cruise intervals with 90s rest. in rivelin on same route as tuesday but this time jogged backwards 45s then forward again to start in same place as previous rep finished. last one went up coppice track which was hard work. felt dizzy on the first rep and was dead by the time i got home, too long after lunch again. ate too many haribo when i got back and made myself feel ill, doh!
RPE: 9
RPE: 9
Wednesday May 14, 2008 #
Strength & Conditioning 30:00 [3]
3 x {squats 8 x 60kg then 2 x 8 x 65kg, 1' wobbles}
3 x {6 x cleans 33kg, 1' side bends 7kg DB}
3 x {8 x dead lift 38kg, 15 back hyper extension}
ran out of time so no lunges :(
RPE: 6
3 x {6 x cleans 33kg, 1' side bends 7kg DB}
3 x {8 x dead lift 38kg, 15 back hyper extension}
ran out of time so no lunges :(
RPE: 6
Pilates 30:00 [1]
RPE: 4
Cycling warm up/down 5:00 [2]
Orienteering (L2) 45:00 [3]
training in Eccy woods. missed one in the first loop then 2 in the last loop and alex caught me. but really good fun and love training there.
RPE: 6
RPE: 6
Tuesday May 13, 2008 #
Swimming 30:00 [2]
RPE: 4
Running (L3) 1:07:00
shoes: New Balance 1060
warm up (11 mins) down to Rivelin then 2 x 10 mins with 90s jog in between. both slightly uphill in the valley. ran both pretty hard :)
first one: ramp to half way btwn road and ford, 2nd pond bend to R bend after bridge.
warm down up coppice track, crosspool, cemetary, springvale, fulton. totally dead by the time i got home, a bit long after lunch i think! good session though :)
RPE: 8
first one: ramp to half way btwn road and ford, 2nd pond bend to R bend after bridge.
warm down up coppice track, crosspool, cemetary, springvale, fulton. totally dead by the time i got home, a bit long after lunch i think! good session though :)
RPE: 8
Monday May 12, 2008 #
Running (L2) 28:30 [3]
the slightly flatter morning run. down rivelin and back past malin bridge
RPE: 6
RPE: 6
Circuits 40:00 [3]
shoes: New Balance 1060
the usual 45-15
RPE: 5
RPE: 5
Running (L1) 39:00 [2]
shoes: New Balance 1060
with laura and alex after circuits
RPE: 5
RPE: 5
Sunday May 11, 2008 #
Running long (L1 (and a bit L2)) 1:15:01 [3]
shoes: New Balance 1060
down rivelin, straight up through cafe in the coppice (still haven't managed to go there when not running...) and back along the top. very nice day for it :)
RPE: 5
RPE: 5
Climbing 20:00 [1]
at birchen edge with neil, tim, gareth, robin, jen and kelly. haven't climbed outside for at least 2 years (or inside for almost that long!) so took a while to regain confidence in my grip. Managed all 4 routes we tried despite thinking i wouldnt: VD, S and 2 VS's. lots of fun and didn't even get sun burned! thanks neil and tim :)
RPE: 2
RPE: 2
Saturday May 10, 2008 #
Running (L1) 54:00 [2]
slept:9.0
parked at wyming brook and ran a nice loop round redmires and the sportsman avoiding as much road as possible. not feeling too bad and only coughed a bit. Saw a guy dressed in white being filmed doing tight rope on top of a hill...
RPE: 4
RPE: 4
Friday May 9, 2008 #
Note
rhr:64 slept:9.0
not coughing so much now :) will see how i feel later on and consider an L! run.
Note
(sick) (rest day)
decided that another rest day was in order. in the end didn't get much time for running anyway as was busy chopping and cooking and swapping clothes!
Thursday May 8, 2008 #
Note
slept:9.5 (sick)
coughing so much i had to sleep downstairs. dammit.
C • hope 4
Wednesday May 7, 2008 #
Strength & Conditioning (heavy) 35:00 [3]
slept:9.0
3 x {6 x 2 x 14kg DB lunges, 15 jack-knifes, 1' single leg wobble}
3 x {squats (8 x 55kg then 7 x 60kg then 6 x 65kg), single leg squat wobbles}
3 x {6 x 38kg SLDL, 1' back extensions}
cleans: 6 x 28kg, 6 x 33kg
usual rests. missed out a couple of the normal exercises as had to go to pilates...
RPE: 7
3 x {squats (8 x 55kg then 7 x 60kg then 6 x 65kg), single leg squat wobbles}
3 x {6 x 38kg SLDL, 1' back extensions}
cleans: 6 x 28kg, 6 x 33kg
usual rests. missed out a couple of the normal exercises as had to go to pilates...
RPE: 7
Cycling warm up/down 5:00 [1]
Pilates 40:00 [2]
really good session, only 1 newbee so a master class for a change and all dynamic stuff. really aching by end!
RPE: 4
RPE: 4
Orienteering (L1) 25:00 [2]
developed a cough through the afternoon and felt pretty rubbish so just collected night controls at greno instead of running. glad i did as felt dreadful so did a lot of walking. actual time out was longer than this but can't really justify any more of it as training!
cough got worse through evening so going to move fridays rest day to tomorrow. hoping this isn't pippa's cold finally manifesting itself but it does seem like it... :(
RPE: 3
cough got worse through evening so going to move fridays rest day to tomorrow. hoping this isn't pippa's cold finally manifesting itself but it does seem like it... :(
RPE: 3
Tuesday May 6, 2008 #
Running intervals (track) 1:02:00
found it a really tough session tonight: 3 x {500, 400, 300, 250} with 70s between reps and 3:30 between sets. the first 2 sets went well then i died on the last 400 and struggled to the end. probably still tired from latvia. good to have some speed in the legs :)
1.42
1.20
57
47
1.42
1.22
1.01
49
1.45
1.23
1.01
49
4 laps warm up and drills at start then 4 laps warm down at end. quite dizzy by the end and glad to have juice with me!
RPE: 9
1.42
1.20
57
47
1.42
1.22
1.01
49
1.45
1.23
1.01
49
4 laps warm up and drills at start then 4 laps warm down at end. quite dizzy by the end and glad to have juice with me!
RPE: 9
Monday May 5, 2008 #
Note
slept:6.0 (rest day)
got home about 2:30 and feel very jetlagged today despite the time difference only being 2 hours! lack of sleep i guess. had fun listening to the 2 daves playing "what if..." at the airport :)
Sunday May 4, 2008 #
Orienteering (L2) 1:21:00 [3] 10.4 km (7:47 / km)
Really enjoyed this course. Good mix of green, technical and vague. only one mistake on the shortest leg on the course!
RPE: 6
RPE: 6
Orienteering 55:00
Last afternoon fun with jamie and gg. 3 sections of line, some map memory hanging and visiting then some racing against the boys. all good fun and a great last session :)
RPE: 5
RPE: 5
Saturday May 3, 2008 #
Orienteering (L1) 1:00:00 [2]
8km ish course on Carnikava-Garciems. Bit more sandy in places but straight still generally best. really love orienteering in this kind of terrain.
RPE: 5
RPE: 5
Orienteering race 24:53 [4]
the Royal GB-O Challenge short race. Round a park near Riga. Some greener areas which made it trickier. Ran hard and caught pip but made a few mistakes.
RPE: 8
RPE: 8
Running warm up/down 25:00 [2]
warming up and down and collecting controls
Friday May 2, 2008 #
Orienteering (L1 (mostly)) 1:00:00 [2]
slept:9.5
nice 8km course on another very cool area. all the marshes seemed to be lakes (and fairly deep ones at that) so crossing them was entertaining. managed near perfection but 2 small wobbles. straight is great but micro routes important too.
RPE: 5
RPE: 5
Orienteering 57:00
warm up then gaffled line course. mass start with pip and anne-margrethe but different courses. missed the first one but otherwise good. then mass start gaffled with the boys too in reverse order of best woc position. ran well this time. got caught 30s by anne margrether near the end and finished about 1m behind her. tired and v hungry after!
RPE: 8
RPE: 8
Thursday May 1, 2008 #
Orienteering (L1) 1:04:00 [2] 8.8 km (7:16 / km)
slept:5.0
good course near our cottages. fun sand dune terrain with technical bits, vague bits, green bits and gorgeous open woods. EOC is going to be really cool.
RPE: 4
had to get up just after 4 to get the plane to riga so feeling super tired today but did get an afternoon nap :)
RPE: 4
had to get up just after 4 to get the plane to riga so feeling super tired today but did get an afternoon nap :)
Running warm up/down 6:00 [2]