Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending Jan 31, 2009:

activity

time

miles

Running

16:20:21

19.08

30.7

440

Skiing

9:30:00

Strength & Conditioning

4:19:00

Orienteering

1:51:00

Pilates

1:30:00

Cycling

1:22:30

Circuits

1:20:00

Climbing

30:00

Total

36:42:51

19.08

30.7

440

averages - sleep:8.4 rhr:62

3:05

0:00

» now

Saturday Jan 31, 2009 #

Strength & Conditioning (LME3) 35:00 [3]
shoes: Asics 2130 GT

2 x 10 x 8 x 35kg semi squat jumps off 55s (roughly 45s rest)
9mins break with core stuff and 2 2 x 10 x 10kg single arm row
more core work after
RPE: 5

Cycling warm up/down 20:00 [1]

Running (E1) 40:30 [2]
shoes: Asics trabuco

run from bisham abbey along the river and back past marlow with hel b and matt h. all very pretty.
RPE: 3

Friday Jan 30, 2009 #

Event: GB Squad - Planning Weekend (wka Inaugural)

Running (L2) 39:10 [3]
shoes: Asics 2130 GT

RPE: 5

tired and hungry run when i got home at 7pm. long day of travelling and sad to leave the mountains, i wish we had real mountains in britain! legs felt good, i guess its not having heavy ski boots on them making them feel heavy...
RPE: 3

Wednesday Jan 28, 2009 #

Skiing 2:00:00 [3]

6 hours on the slopes in beutiful sunshine. some super fast reds and a lot of mogul action. skiing feels like back to back LME the amount of leg burn i get! perfect last day :)

Running 30:00 [2]
shoes: Asics 2130 GT

at £9 this was pobably my most expensive run ever. i forced myself to stay on the treadmill for 30 mins. Its hard work running at 2300m.
RPE: 4

Strength & Conditioning (LME2) 30:00 [3]

scissor lunge jumps with 20kg (my options were 20 or 30 and didn't think my legs would cope with 30 after all the skiing leg burn!)
2 x 8 x 10 with 9mins between series in which i did some core stuff.
RPE: 5

Cycling 5:00 [1]

Tuesday Jan 27, 2009 #

Skiing 2:00:00 [3]

another 6 hours on the slopes. seriously low vis today, at one point you couldn't see more than one pieste marker ahead. had fun getting my dad down the mountain in an ian and rachael sandwich.

Monday Jan 26, 2009 #

Skiing 2:00:00 [3]

6 hours including a lesson. feeling the burn big style. the instructor was impressed with us and said he'd never been as fast with a group in low vis before :)

Sunday Jan 25, 2009 #

Skiing 2:00:00 [3]

wooo beautiful weather! lovely long day. we skiied too hard in the morning and had to have an extended lunch break to recover the quads! i had a nap :) lots of deep snow to play in...

Saturday Jan 24, 2009 #

Skiing 1:30:00 [3]

the lifts didn't open til 11 as they had to do lots of avalanche blasting after yesterday. got out for about 4 and a half hours though which was good. low vis and deep snow which made it hard work for my rusty technique!

Friday Jan 23, 2009 #

Note
(rest day)

travelling and still liberally applying ulcer stuff in an attempt to get better.

Thursday Jan 22, 2009 #

Note

headache and small ulcer in throat this morning so missed the morning session, will see how i feel later on...

Wednesday Jan 21, 2009 #

Strength & Conditioning (LME1) 29:00 [3]
shoes: Asics 2130 GT

warm up squats and jump squats without the bar
2 x 8 x 10 x 35 kg semisquat jumps off 70s, 9 mins rest between series inc jackknife and pressups on ball, captains chair and back extensions
really tough work esp the last 3 sets
RPE: 5

Cycling warm up/down 12:30 [1]

Pilates 30:00 [3]

RPE: 1

Running (E1) 39:30 [2]
shoes: Asics 2130 GT

when i set off i wasn't sure if i'd manage the whole time as feeling really wiped out. but actually it was ok. legs aching from the weights earlier but otherwise good
RPE: 3

C • we saw you 1

Tuesday Jan 20, 2009 #

Running (Hallamshire) 47:20
shoes: Asics 2130 GT

4 laps warm up, drills and strides then
4 x 800m off 5:50. 2:55, 2:57, 3:00, 2:59
4 laps warm down

Monday Jan 19, 2009 #

Running (L2) 40:45 [3]
shoes: Asics trabuco

down into rivelin and back up past the stables. for the first 2/3 it sleeted and the last 1/3 it snowed. nice.
legs tired coming up the big hill!
RPE: 5

Circuits 40:00 [3]

45-15s everything good except raised leg pressups (managed 15) and dips where my arms struggled after climbing!
RPE: 5

Running warm up/down 5:00 [1]
shoes: Asics 2130 GT

Running (E1 + strides) 30:00 [2]
shoes: Asics 2130 GT

along fulwood road and back with 6 x strides
RPE: 3

Sunday Jan 18, 2009 #

Orienteering (E1) 55:00 [3]

Beeley with the girls. shadowed kel for the first loop then hung tapes for the others. nice and steady. kel was going really well!
concentrated on compass which worked well but still need to get more otech in over the next month
RPE: 2

C • Thanks for the coaching tod... 2

Climbing 30:00 [1]

haven't used this colour for a while!
at the works (first time!) with jen, kel and gareth. fun to do some bouldering, did some good routes then my arms died and i became incapable!
RPE: 2

Saturday Jan 17, 2009 #

Running (L1) 1:34:00 [3]
shoes: Asics trabuco

run with jen, kel and liz from the grouse out along white edge, back along froggat and a loop in the woods after with a bit of impromptu terrain action. turned into a lovely day and really enjoyed the run, good views and good company!
RPE: 3

Friday Jan 16, 2009 #

Note
slept:9.0 (rest day)

feel like i need it.
my house is warm again :)

C • you deserve it 2

Thursday Jan 15, 2009 #

Running (E1) 28:00 [2]
shoes: Asics 2130 GT

a slightly extended version of last night dropping into rivelin
RPE: 3

Note

wooo the igloo is starting to defrost :)

C • Wahey! 2

Running (L2) 39:59 [3]
shoes: Asics 2130 GT

round the 5km loop and back round the back of tesco and past newsagents.
feeling tired today and struggled to get my heart rate up despite feeling like i was working quite hard. looking forward to my rest day tomorrow :)
RPE: 5

Wednesday Jan 14, 2009 #

Strength & Conditioning (General Strength) 40:00 [3]
shoes: Asics 2130 GT

warm up squats with just bar
2 x 8 x 60kg squat with plank and wobbles in the breaks
2 x 6 x 30kg cleans with 8kg DB side bends in the breaks
2 x 8 x 40kg dead lift with back extensions and wobbles in the breaks
2 x 2 x 6 x 40kg lunges with 12kg single arm row in breaks
2 x 2 x 6 x single calf raises. first set about 40kg?, second 60kg? not sure how much the bar weighs on this one but i added 30 and 50, so maybe more like 50 and 70 total?
2 x 10 x alternating jack-knifes and pressups on ball
RPE: 5

C • very motivating 2

Cycling warm up/down 16:00 [1]

Pilates 30:00 [1]

Running (E1) 24:50 [2]
shoes: Asics 2130 GT

+alex round past malin bridge and back up langsett.
RPE: 3

Tuesday Jan 13, 2009 #

Running (L1 + R strides) 1:10:00 12.0 km (5:50 / km) +260m 5:16 / km
ahr:142 max:157 shoes: Asics 2130 GT

trying out a new 12km loop down to the ring road, psalter lane, fulwood. did the 5 strides chasing alex down fulwood road with walking in between each one.
tired beforehand but feeling rejuvinated after :) then home to the igloo for dinner.
RPE: 4

Note

It is so cold in the bathroom now that my shampoo has gone all cloudy and gloopy :s

Monday Jan 12, 2009 #

Running (E1 + I strides) 32:20
shoes: Asics 2130 GT

round walkely bank and strides in bole hill.
still waiting for the boiler engineer...
RPE: 3

Note

rage. still no boiler man. my igloo is getting colder.

C • Scary 5

Sunday Jan 11, 2009 #

Orienteering 56:00 [3]
ahr:160 max:175

brown course at tankersley. legs feeling quite tired and orienteering very rusty! need to do some technique training soon as it was a struggle to run smoothly. fun though and only a few hesitations. had to try fairly hard so alex didn't beat me by too much! probably ended up L2 instead of L1. max heart rate in sprint finish at end, the only split i beat alex on!
RPE: 5

Running warm up/down 6:00 [2]

not very much w/u and w/d but wasn't racing it. spent less than 17seconds in the boxes at the start so a bit unprepared when i set off!

Strength & Conditioning (LME4) 40:00 [3]
shoes: Asics 2130 GT

spent most of the afternoon sitting in waiting for the engineer to come and fix the boiler (our house is cold). He was supposed to arrive before 3. At 4 I rang up and gave them a mouthful and went to the gym to meet kelly. soooo annoying and meant i only had time to do 2 and a half sets before i got kicked out (already 10 mins past closing time, jonny was being nice :))

anyway, not much warm up but some lunges and jumps without any weights then

2.5 x 8 x 8 x 25kg scissor lunge jumps
core and back and wobbles in the gaps.

the engineer still hadn't arrived by 6 so i rang again and it turns out he won't come til the morning now. idiots.

RPE: 5

Running warm up/down 2:00 [1]

Saturday Jan 10, 2009 #

Running race (Yorkshire XC Champs) 25:16 [5] 6.0 km (4:13 / km) +100m 3:53 / km
shoes: Nike XC

1:42 faster than when i ran this course in november so not bad! enjoyed it actually, fun course with lots of ups downs and turns, despite the freezing (1oC) weather! the ground was solid. 46th place and laps roughly 8:20 8:20 and 8:35 (last lap longer due to finish chute). Hallamshire girls got 4 teams out - 1st, 5th, 9th and 16th :) and some impressive runs!
RPE: 8

Running warm up/down 30:00 [1]
shoes: Asics 2120

Friday Jan 9, 2009 #

Note
(rest day)

C • Happy new year you too..tra... 2

Thursday Jan 8, 2009 #

Running (E1) 31:02 [3]
ahr:140 max:156 rhr:62 slept:9.5 shoes: Asics 2130 GT

morning jog walkley - bole hill - walkley
RPE: 3

Running (l2) 38:00 [3]
ahr:145 max:153 shoes: Asics 2130 GT

5km loop (25mins) plus there and extra long route home. very hungry so decided to finish at 38 instead of continuing longer.
been very sleepy all day today. need to go to bed early...
RPE: 5

Wednesday Jan 7, 2009 #

Strength & Conditioning (LME3) 50:00 [3]
shoes: Asics 2130 GT

warm up squats with no bar, squats with 20kg bar, squat jumps with no bar then:

3 x 8 x 8 semi squat jumps 35kg off 70s

with 10 mins between series including core stuff, pressups and jack-knifes on the ball, 2 x 2 x 10kgDB single arm row, back extensions, 30 x 8kgDB side bends, captains chair.

Didn't have to wait once for the squat rack :)
last set was very hard work!

RPE: 5

Cycling warm up/down 13:00 [1]

Pilates 30:00 [1]

had nearly 3 hours of lunch break to fit this lot in :) I was in at 8 though...

tough on the legs folds, could tell my core has suffered from christmas chocolate eating and lack of pilates...
RPE: 1

Tuesday Jan 6, 2009 #

Running (Hallamshire) 40:40 6.2 km (6:34 / km)
max:172 slept:8.0 shoes: Asics 2130 GT

3 laps w/u, 6 x strides
4 x 800m off 5:55 (3.06, 3.10. 3.10, 3.08)
3 lap w/d
zero degrees

hard work first session in freezing weather. hopefully it will ahve got rid of the remaining slightly blocked nose!

RPE: 6

Monday Jan 5, 2009 #

Running (L2/skating) 32:29 [3] 6.5 km (5:00 / km) +80m 4:42 / km
ahr:150 max:165 shoes: Asics 2130 GT

super slippery this morning with lots of ice and patches of lights snow. if it stays like this i might have to venture in to the treadmill...

went from home round the 5k loop. was at 17:30 just over half way round with the hill left so thought i'd be bang on 35 but seems i sped up in the second half. suspect it was just more confidence on the ice!

saw oli and jenny getting on a tram and 3 people fall off their bikes

RPE: 5

C • impressed 2

Circuits 40:00 [3]
shoes: Asics 2130 GT

no circuits room this week so did them on my own in the gym instead with my ipod tucked in my shorts playing the 45-15 music :)
RPE: 5

Running warm up/down 10:30 [2]
shoes: Asics 2130 GT

to the gym

Running (E1) 27:30 [2]
ahr:139 max:152 shoes: Asics 2130 GT

home via crookes and the back of bole hill
RPE: 3

Sunday Jan 4, 2009 #

Strength & Conditioning 35:00 [3]
shoes: Asics 2130 GT

some warm up stuff without weights then:
2 x 8 x 8 x scissor lunge jumps. 20kg, 25kg, 25kg and the other 13 on 30kg. off 70s as usual (~10s for exercise and ~60s rest)
lots of core work and some single arm rows (2 x 10 x 9kg each arm) in 10 min break. some more core after
RPE: 5

C • Hi Rachael, this sounds awe... 2

Cycling warm up/down 16:00 [2]

10 w/u 6 w/d

Running (E1) 30:30 [2]
shoes: Asics 2130 GT

loop from home through hillsborough park
RPE: 3
toe mighty sore, need to tug it around a bit more...

Saturday Jan 3, 2009 #

Running (E1) 45:00 [2]
shoes: Asics 2130 GT

Clare's surprise hen do run. nice and easy and fun to be out :) played in the park and took lots of photos en route.
nose still a bit blocked but feeling fine and HR ok so seems like a mild cold. for once alex is more ill than me!
RPE: 2

Note

then lots and lots of dancing first to learn a routine to I think We're Alone now and then later in the Leadmill. fun fun fun :)
my legs ache this morning from so much twisting, drag stepping and shimmying!

Friday Jan 2, 2009 #

Note
(rest day)

yay :) my body needs some recovery.
nose a bit blocked this morning but clearing so hopefully ok and its just cos it got v v cold as the only exposed part of my body...

Thursday Jan 1, 2009 #

Running (L1 + strides) 1:08:00 [2]
slept:7.0 shoes: Asics trabuco

nice run with grace roughly the edale fell race route ish backwards but stuck to the paths on the way up. hard work up (26 mins!) then did the strides along the edge path (6 x 20s(40s)) frist few were on fairly rough ground but last few fast.
RPE: 4

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