Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending Aug 31, 2010:

activity

time

miles

Running

16:59:15

97.45

(10:28)

156.83

(6:30)

2371

Orienteering

5:38:00

22.2

(15:13)

35.73

(9:28)

835

Total

22:37:15

119.65

(11:21)

192.56

(7:03)

3206

averages - sleep:13.8 weight:57.7kg

1:49

0:00

» now

Monday Aug 30, 2010 #

12 PM

Running 1:42:01 16.21 km (6:18 / km) +469m 5:30 / km
ahr:143 max:160 slept:9.0 shoes: New Balance 1060

lovely long run with alex in the peaks. We tried to do the big winhill loop from heatherdene but it was packed and no chance of getting a space so we parked up at cutthroat bridge and headed up derwent edge from that direction. hard work on the 2 big climbs but other than that just cruising :)

Sunday Aug 29, 2010 #

3 PM

Running 22:02 4.43 km (4:58 / km) +20m 4:52 / km
ahr:143 max:164 slept:8.0 shoes: New Balance 758

Running 20:00 4.09 km (4:53 / km) +12m 4:49 / km
ahr:158 max:169 slept:8.0 shoes: New Balance 758

6 x 3mins (1 min) along the edge of the lake in Clumber park. Good place to do intervals and nice to run somewhere different. Didn't remember the area at all from the two orienteering events I've done there. We parked near the gate so a long warm up and fairly long warm down but it was good to get my body moving.
Will definately stop there on the way back up the A1 in future, nice place to run and good to break up the journey.

Running 16:52 2.83 km (5:58 / km) +15m 5:49 / km
ahr:143 max:164 slept:8.0 shoes: New Balance 758

Saturday Aug 28, 2010 #

5 PM

Running 30:41 5.4 km (5:41 / km) +19m 5:35 / km
ahr:139 max:150 slept:7.0 shoes: New Balance 758

easy jog from the hotel in Marks Tey round some woods nearby in between bits of the wedding. Good to finally get training.

Thursday Aug 26, 2010 #

Note
slept:8.0 (rest day)

I had planned to go training today but extra long day at work then meeting with Stuart at home meant there wasn't much time. Also i've had a few nose bleeds today which is a sign i'm getting worn down so a rest day seemed like a good idea. I made chocolate brownies to perk me up a bit :)

Wednesday Aug 25, 2010 #

11 AM

Running 1:49:17 17.95 km (6:05 / km) +250m 5:42 / km
ahr:140 max:156 slept:9.0 weight:57.8kg shoes: New Balance 1060

Lovely long run in the peaks. Its so beautiful at the moment with all the heather in bloom :)

C • jealous! 2

Tuesday Aug 24, 2010 #

7 PM

Running 23:47 [1] 3.67 km (6:29 / km) +104m 5:41 / km
slept:7.0 shoes: New Balance 1060

i had planned to go to track today but when i got back I was really hungry and really tired. So I had some toast and went to bed and woke up and hour and a half later. oops. Short run to turn my legs and hopefully let me sleep again later...

Monday Aug 23, 2010 #

6 PM

Running 59:44 [1] 5.51 km (10:50 / km) +106m 9:54 / km
slept:10.0 shoes: New Balance 1060

drills at malin bridge. pretty slippy and wet so we did them on the bowling green. good to get back into it and legs feeling pretty good.

Sunday Aug 22, 2010 #

10 AM

Running 1:20:00 [1] 10.0 km (8:00 / km) +250m 7:07 / km
ahr:134 max:154 slept:9.0 weight:57.8kg shoes: New Balance 1060

I love Derwent Edge. Really nice run with Jenny and Clare.
Had some watch issues so a guess on time/distance/climb

Saturday Aug 21, 2010 #

11 AM

Running 1:09:08 11.72 km (5:54 / km) +192m 5:27 / km
ahr:148 max:163 slept:8.0 shoes: New Balance 1060

didn't get up early enough to do the parkrun so played in the park with izzy and maisey instead. Then coffee after mmmm :)
Got home and decided i really should train so went down rivelin. and back up coppice track. surprised myself by feeling a lot better than i expected too. Legs are in good shape at the moment but lungs struggling becuase i've stopped taking the hayfever stuff. hopefully the pollen has mostly gone...

Thursday Aug 19, 2010 #

5 PM

Running 1:02:11 10.42 km (5:58 / km) +170m 5:31 / km
ahr:142 max:159 slept:8.5 weight:57kg shoes: New Balance 758

nice run with Jenny, good to get me out training and very good to catch up :)

Wednesday Aug 18, 2010 #

6 PM

Running 25:31 4.76 km (5:22 / km) +43m 5:08 / km
ahr:138 max:161 slept:8.5 shoes: New Balance 758

long tough day at work and didn't get back til late but managed a short run on the way to picking up alex's bike.

C • Running at 6pm? Late? 3

Tuesday Aug 17, 2010 #

Note
(rest day)

i thought about training. but then i didn't

C • climbing tonight? 6

Monday Aug 16, 2010 #

Note
(rest day)

travelling home. really good to be back.

Sunday Aug 15, 2010 #

Note
(rest day)

Did some jogging around warming up with sarah. Great day for the relay teams with 6 good runs and very exciting watching the mens team fight for a medal.

Tough day, it sucks watching.

Saturday Aug 14, 2010 #

7 AM

Running 16:47 [1] 2.71 km (6:12 / km) +7m 6:07 / km
ahr:129 max:142 slept:8.0 shoes: inov-8 RoadX 238

morning jog

12 PM

Running 20:00 [1] 1.5 km (13:20 / km)
slept:8.0 shoes: Jalas Jukola 2

warm up and drills.
feeling pretty good.

1 PM

Orienteering 39:00 [4] 5.0 km (7:48 / km)
slept:8.0 shoes: Jalas Jukola 2

WOC middle final.
The most important race of the year and I totally messed it up. My worst WOC result ever.
Started ok (you could see number 1 from the start kite) but never settled into it, felt jittery and rushed the whole way. Didn't get any of the nice trondheim orienteering feeling I had when we were on the training camp.
I have no excuses, I just wasn't good enough. I think it was a combination of the pressure and my messed up head. The confidence just wasn't there.

Going to have a break and then evaluate what I want to do for the rest of this year and next.

C • WOC is hard 2

Friday Aug 13, 2010 #

9 AM

Running 17:29 2.31 km (7:34 / km) +68m 6:36 / km
ahr:127 max:146 slept:9.0 shoes: Jalas Jukola 2

to the start of the woc tour race

Orienteering 45:57 4.36 km (10:32 / km) +92m 9:32 / km
ahr:133 max:165 slept:9.0 shoes: Jalas Jukola 2

Raced the first 3 controls of A2 then jogged back towards the finish with alex doing some visualisation and trying to get my head in the right place. Checked out the area around the arena on the way to the last control.

Thursday Aug 12, 2010 #

9 AM

Running 5:12 [1] 0.72 km (7:13 / km) +12m 6:40 / km
ahr:109 max:139 slept:6.0 shoes: Jalas Jukola 2

warm up

Orienteering 25:26 2.74 km (9:17 / km) +71m 8:13 / km
ahr:143 max:158 slept:6.0 shoes: Jalas Jukola 2

trying to get some confidence back on solemsasen. I spiked all the controls but didn't feel much better after.

Running 10:06 [1] 1.26 km (8:01 / km) +11m 7:41 / km
ahr:126 max:146 slept:6.0 shoes: inov-8 RoadX 238

drills and strides

Wednesday Aug 11, 2010 #

9 AM

Running 7:46 [1] 1.03 km (7:32 / km) +87m 5:18 / km
slept:8.5 shoes: Jalas Jukola 2

warm up to the start of the o intervals

Orienteering 48:44 4.4 km (11:05 / km) +96m 9:59 / km
slept:8.5 shoes: Jalas Jukola 2

o intervals on iladalen. didn't realise there were tapes out and didn't find one at the first control but they were definitely at all the other controls so i don't think i went far enough up the hill! fun fun :)

Tuesday Aug 10, 2010 #

9 AM

Running 25:46 [1] 4.53 km (5:41 / km) +8m 5:38 / km
ahr:129 max:145 slept:8.5 shoes: inov-8 RoadX 238

morning run - 2 laps
no orienteering today, giving my head a break :)

Monday Aug 9, 2010 #

7 AM

Running 15:46 [1] 2.88 km (5:28 / km) +9m 5:24 / km
slept:8.75 shoes: inov-8 RoadX 238

morning jog with pipster

2 PM

Running 10:00 [1] 1.0 km (10:00 / km)
slept:8.75 shoes: Jalas Jukola 2

jogging, drills and strides

Orienteering 10:00 [1] 1.0 km (10:00 / km)
slept:8.75 shoes: Jalas Jukola 2

on the warm up map

Orienteering 29:12 4.0 km (7:18 / km) +155m 6:07 / km
slept:8.75 shoes: inov-8 RoadX 238

WOC middle distance qualifier, 8th on heat B. Got the loaded heat pip had yesterday!
Really cool race, tough technically and physically. Only 9 controls so longer legs than you'd normally expect for a middle race. Spiked 1 and 2 (where a russian girl pleaded with me to show her where we were - i didn't), good route choice to 3 but a bit hesitant right before the control. Small miss at 4 (slightly too far right, 20s?), 5 and 6 good, biggest miss at 7 where i got in the wrong reentrant (45s?) and not the best route to the last control.
Overall satisfied, just need to eliminate the small mistakes for the final. Just over 4 mins down on Anni Maja Fincke. Excitied for the final now :)
I really like racing over this length, shame there arent more 25-30 min races!

C • well done Rach!! hope u hav... 3

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship

9 AM

Orienteering 28:19 3.14 km (9:01 / km) +79m 8:01 / km
ahr:138 max:162 slept:7.0 shoes: Jalas Jukola 2

final qualifier area - Solemsåsen. not really with it today. not enough sleep and in a bad mood when i started. Some good bit of orienteering but some rubbish bits. Tomorrow I will be better!

C • You can say that again! 1

Saturday Aug 7, 2010 #

7 AM

Running 26:20 4.68 km (5:38 / km) +9m 5:34 / km
ahr:144 max:162 slept:8.5 shoes: inov-8 RoadX 238

morning jog. first lap on my own and second with hollie

2 PM

Running 4:34 0.61 km (7:29 / km) +51m 5:17 / km
ahr:127 max:157 slept:8.5 shoes: Jalas Jukola 2

Orienteering 45:22 4.59 km (9:53 / km) +143m 8:33 / km
ahr:147 max:163 slept:8.5 shoes: Jalas Jukola 2

Model qualifier area. Really nice and mostly good orienteering but missed one control by being too low... still learning lessons :)

Friday Aug 6, 2010 #

7 AM

Running 23:15 [1] 3.57 km (6:31 / km) +90m 5:47 / km
slept:8.5 shoes: inov-8 RoadX 238

jog before breakfast

2 PM

Running 4:47 0.66 km (7:15 / km) +8m 6:49 / km
ahr:138 max:156 slept:8.5 shoes: Jalas Jukola 2

to the start

Orienteering 1:06:00 6.5 km (10:09 / km) +200m 8:48 / km
ahr:148 max:182 slept:8.5 shoes: Jalas Jukola 2

Control pick on Bratsberg. Great to be back out in the forest again. mostly orienteered well but lost concentration towards the end and made a couple of mistakes. Totally wiped out in the middle and it seems to have sent my watch a bit nuts - it recorded 29750 mins training and no gps for the second part. hopefully it will recover before tomorrow...

Thursday Aug 5, 2010 #

5 PM

Running 20:00 [1] 2.66 km (7:31 / km) +92m 6:25 / km
ahr:126 max:140 slept:6.0 weight:58kg shoes: inov-8 RoadX 238

long day of travelling.
easy jog with helen to loosen our legs followed by stretching

Wednesday Aug 4, 2010 #

9 AM

Running 44:51 7.06 km (6:21 / km) +153m 5:44 / km
ahr:123 max:149 slept:9.0 weight:58kg shoes: New Balance 1060

run before breakfast

Tuesday Aug 3, 2010 #

5 PM

Running 16:29 2.49 km (6:37 / km) +1m 6:36 / km
ahr:140 max:164 slept:9.0 shoes: inov-8 RoadX 238

inc drills and strides. feeling speedy tonight :)

Running 23:18 4.89 km (4:46 / km) +2m 4:45 / km
ahr:155 max:174 slept:9.0 shoes: inov-8 RoadX 238

4 x 1k with 200m jog recovery (although a longer recovery before the last as Jo popped to the loo) with Jo, Hannah, Fiona and Michelle.
3.41 (1.44)
3.45 (1.45)
3.45 (2.43)
3.47
the last one could have been faster but I had to run it all with one arm as the other was trying to stem the flow of blood coming out my nose :s annoying as was feeling quite good and could have done another 3.41 I think. made pretty patterns on my white vest.

Running 8:52 1.69 km (5:15 / km)
ahr:143 max:155 slept:9.0 shoes: inov-8 RoadX 238

Monday Aug 2, 2010 #

6 PM

Running 55:20 5.95 km (9:18 / km) +96m 8:36 / km
ahr:126 max:167 slept:7.5 shoes: New Balance 1060

Drills with team Baker

Sunday Aug 1, 2010 #

11 AM

Running 41:23 7.64 km (5:25 / km) +20m 5:21 / km
ahr:132 max:157 slept:9.0 shoes: New Balance 758

around the Isle of Dogs and back via the big hole to check out the impressive foundations

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