Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+m
	Running	27	13:19:54	73.65		118.53		2323
	Orienteering	11	10:53:48	47.37	(13:48)	76.24	(8:35)	1549
	Strength & Conditioning	2	1:05:55	0.62		1.0		14
	X Training	2	55:00
	Total	30	26:14:37	121.65		195.77		3886
averages - sleep:19.4 weight:58.6kg

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Tuesday May 31, 2011 #

7 AM

Running 34:22 2.97 km (11:34 / km) +471m 6:27 / km
ahr:151 max:165 slept:7.5 shoes: Jalas Black (red)

beastly run up to the start. Almost 500m climb in 3km!

Orienteering 56:10 5.08 km (11:03 / km) +100m 10:04 / km
ahr:142 max:159 slept:7.5 shoes: Jalas Black (red)

Prepoulain. another awesome area :) unfortunately we were short on time today and the massive climb to the start meant that I couldn't do the whole course. Ran the norwegian test race but cut from 4 to 8. Hesitated a bit on 4 (20s), was slightly low on 8 (20s), went slightly past 10 (10s). never actually got to 12, I was worried about missing the 10:30 cut off and the large wet patch that was obliterating my map had got very close to the control.. my watch was having a bit of a spaz today, I don't think garmins like rain. really feel like i've got the hang of this terrain now. ran fast on the path sections and slowed near the controls and through tricky bits. You really have to be good at changing speed to flow through this terrain. Rained the whole time and the wet limestone pavement was lethal. Will be interesting if it rains at WOC. Absolutely love orienteering here :D

Running 4:53 0.94 km (5:12 / km)
ahr:139 max:149 slept:7.5 shoes: Jalas Black (red)

back to the car

Monday May 30, 2011 #

10 AM

Running 1:46 [1] 0.23 km (7:41 / km) +4m 7:01 / km
ahr:109 max:120 slept:8.5 shoes: Jalas Black (red)

very short warm up

Orienteering 1:04:26 6.5 km (9:55 / km) +73m 9:23 / km
ahr:146 max:158 slept:8.5 shoes: Jalas Black (red)

morning training on Le Revard at 1:10000
Nailed 1 to 5 but then made a mistake on 6 where I lost confidence and thought I was on the other hill. Spiked 7 which was yesterday's nightmare control but then got totally stuck getting out to the path again. Had absolutely no idea where I was for a long time and every time I took a bearing to the track about 200m later I was going the wrong way again. Got very annoyed and frustrated. Eventually got to the track, got back in control and cruised 8 to the finish. Didn't do the extra controls I thought about doing as I was running out of energy by then. Partially a positive experience but very frustrating as well.

2 PM

Running 9:47 1.6 km (6:07 / km) +11m 5:55 / km
ahr:143 max:160 slept:8.5 shoes: Jalas Black (red)

run from Le Revard car park to the start on Le Creux qui Sonne

Orienteering 1:25:39 6.87 km (12:28 / km) +173m 11:04 / km
ahr:146 max:159 slept:8.5 shoes: Jalas Black (red)

Le Creux qui Sonne. Awesome. Hit perfection a few times this afternoon :)
Lost 20s on 1, confused by extra reentrant. 2 to 5 were good. Lost contact a bit on the way to 6 but hit it fine. 7 I never found the tag, according to the quickroute I did go to the correct depression but I spent a long time looking a bit too far west. 8 I got confused en route but it wasn't helped by not being sure at 7 (30s), 9 i was a bit high (20s), went from 9 to 14, 15 I got confused right at the end. 16, 17, 18, 19 were good then made a school girl error to 20 and forgot about the first track junction (1 min). Actually good just having small white tags rather than controls as it made me navigate carefully to the feature each time. A lot more runnable than Le Revard and overall thoroughly enjoyable :D

Sunday May 29, 2011 #

7 AM

Running 25:23 4.74 km (5:21 / km)
ahr:131 max:156 slept:8.5 shoes: inov-8 RoadX 238

morning jog with sarah along the lake front. loverly.

12 PM

Running 14:16 1.81 km (7:53 / km) +88m 6:20 / km
ahr:135 max:148 slept:8.5 shoes: Jalas Black (red)

jogging and walking to the start. incredible view from the top.

Orienteering 1:34:02 11.69 km (8:03 / km) +266m 7:13 / km
ahr:162 max:173 slept:8.5 shoes: Jalas Black (red)

long race. Awesome. Made a 2 minute mistake at 5 and a 2 min mistake at 7. Took a really good route to 8 and ran well through 9 and 10 but then blew 6 mins at 11. Took a bad route to 12 (lost 2:30) but finished strong. Absolutely loved it but lots of improvements still to make. First brit which was good but far too far behind the leaders (Annika 69, Helena 74, Lena 76)

Saturday May 28, 2011 #

11 AM

Running 12:45 2.0 km (6:23 / km) +48m 5:41 / km
ahr:142 max:156 slept:7.0 shoes: Jalas Black (red)

warming up with sarah

Orienteering 35:33 4.08 km (8:43 / km) +129m 7:31 / km
ahr:163 max:175 slept:7.0 shoes: Jalas Black (red)

Middle distance race on Cret de Benevent. Totally loved it. This terrain is so special and so much fun to run in :) Ran at about 90% pace and really pleased with most of it, stayed in control and flowed well. Then caught up sarah and lena eliasson and a few others and blew 2 minutes on the second last control. dammit. must concentrate to the end...

C • overtaking... 1

Running 15:06 2.24 km (6:44 / km) +127m 5:15 / km
ahr:157 max:169 slept:7.0 shoes: Jalas Black (red)

back from the finish with Sarah. big hill!

Friday May 27, 2011 #

7 AM

Running 31:05 5.7 km (5:27 / km) +75m 5:07 / km
slept:8.0 weight:58.5kg shoes: New Balance 758

morning jog with alex. faster section in the middle when I tried to keep up with him. Bumped into Rob near his house. popular this morning running :)

Wednesday May 25, 2011 #

6 PM

Running 22:59 [1] 4.19 km (5:29 / km) +76m 5:02 / km
slept:7.75 shoes: New Balance 758

home to Nether Green school

X Training 10:00 [1]
slept:7.75 shoes: New Balance 758

netball to warm up. my lack of netball for the last 10 years was highlighted by my complete inability to shoot. ah well, it was fun :)

Strength & Conditioning 21:16 [1] 1.0 km (21:16 / km) +14m 19:52 / km
slept:7.75 shoes: New Balance 758

fun orienteering circuits organised by Nic. Looking at different legs in each break. Shame there weren't many people there!

I went to club night to 1. collect tape for Hollie and GG and 2. get my jacket off Kris. Failed on both accounts but it was good anyway! (and did get my jacket in the end)

Running 24:52 [1] 4.39 km (5:40 / km) +22m 5:32 / km
ahr:167 max:191 slept:7.75 shoes: New Balance 758

back home via Kris's to pick up my jacket.
Nic were you wearing a garmin heart rate monitor? You must have higher HR zones than me as sporttracks just thought I ran at interval pace half the way home!!

Tuesday May 24, 2011 #

6 PM

Running 24:54 4.27 km (5:50 / km) +83m 5:19 / km
ahr:141 max:160 slept:8.5 weight:58.5kg shoes: New Balance 758

3 square meals and a jog, what more could you ask for?

Monday May 23, 2011 #

Note
slept:8.5 (rest day)

Another rest day to make sure I'm actually ready for training. Ate 90% proper meals today :)

WOC selections came out this morning - got the middle distance. Obviously pleased to be selected but gutted to only have one race.

Sunday May 22, 2011 #

Note
slept:10.5 (sick) (rest day)

ummed and ahhed about running but eventually my head won over my heart and I didn't. tough decision. It was the right choice. Would have been stupid to try and run a long race having not eaten for 4 days. Really difficult to sit and watch everyone else run and not run myself :( Tough when your fate is taken out your hands.

C • Well done 3

Saturday May 21, 2011 #

Event: GBR WOC Selection Race/LOC NWOL (Middle)

1 PM

Running 10:00 [1] 1.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red)

very slow jog/walk to the start

2 PM

Orienteering 43:58 [3] 5.18 km (8:29 / km) +206m 7:05 / km
slept:9.0 shoes: Jalas Black (red)

hmmm.

managed to eat proper breakfast this morning and only felt a bit dizzy walking to the assembly area. had a confidence crisis about an hour before the start but alex gave me a good talking to and by the start line I was ready - aim to take one control at a time, spike them all and take it steady. Plan worked to perfection for the first 3 but then I saw Claire and Sarah which threw me completely. As last starter I hadn't expected to see anyone (and actually had no idea of the start order as hadn't had chance to look at it). 4 was good but then my auto speed up button got hit and I didn't take 5 steady enough. As soon as my heart rate went up my brain went to mush and I lost 3 minutes. Didn't read the map carefully enough. on the way to 8 the abdominal cramps kicked in. I think I picked an ok route but got confused near the circle and lost a minute, 9 I was high and knew it but took a while for me to convince my self to go down. 11 I got about 10m from the control then went up to the boys control and back down. I think by this point in the course my heart rate had got too high for my body to cope with and my good plan went out the window. I should have stopped and made myself slow down and concentrate. The rest of the course was fine and finished just behind Claire who'd been haring off and then getting to most controls after me.
Disappointed with myself for not sticking to my plan but to be honest I'm not sure I would have been able to for the whole course even if I hadn't got distracted by Claire. Felt pretty rubbish when I finished.

In hindsight, and after 4 hours of crushing abdominal pain with no signs of easing, I'm not sure that running was such a good idea. My body seems to have forgotton how to digest. Couldn't eat any dinner at all tonight :( Being ill sucks.

Friday May 20, 2011 #

Note
slept:8.0 weight:58kg (sick)

my brain has woken up a bit which meant I didn't sleep very well with too many things buzzing around in it.
Attempted jogging this morning. Managed a miserable 12 minutes and felt rubbish. very demoralising.

9 AM

Running 12:29 [1] 1.89 km (6:36 / km) +46m 5:54 / km
slept:8.0 weight:58kg shoes: New Balance 758

jog from home. felt dreadful - headache, dizzy, queezy still. not good.

Thursday May 19, 2011 #

Note
slept:9.0 weight:57.4kg (sick)

Feeling a lot better this morning and managed to eat a bit of toast. Have lost more than 2 kg in the last 48 hours :s I was awake for less than 4 hours in total yesterday but it seems to have done the trick as definitely feeling more alive today just a bit delicate..

Note

hmmm being awake obviously took up too much energy, crashed big style this afternoon. At least i feel hungry now...

Wednesday May 18, 2011 #

Note
slept:7.0 (sick)

If its not one thing its another. Spent last night throwing up. That would explain why I felt so rubbish yesterday. Day in bed, dioralyte for breakfast. blurr.

C • blimey 5

Tuesday May 17, 2011 #

12 PM

Running 1:00:45 10.17 km (5:58 / km) +168m 5:31 / km
ahr:140 max:158 slept:10.5 shoes: New Balance 758

despite sleeping for a very long time i felt awful this morning (maybe because i slept a long time?). Session was hard work but did it. knee felt alright, just a few twinges. body didnt feel good at all.
4 x 5 mins (1 min) in Rivelin

Monday May 16, 2011 #

Note
(injured) (rest day)

thought about going swimming but really tired so decided a rest day would be better for me.

Sunday May 15, 2011 #

7 AM

Running 4:17 [1] 0.7 km (6:07 / km) +16m 5:31 / km
slept:7.5 (injured) shoes: New Balance 758

morning jog round Ruskin park to test the knee. Slow jogging = ok, strides = painful but not terrible, downhill = bad. decided to run after ibuprofen for breakfast...

11 AM

Running 10:00 [1] 1.0 km (10:00 / km)
slept:7.5 shoes: Jalas Black (red)

tentative warm up

Orienteering 31:57 [4] 5.13 km (6:14 / km) +96m 5:42 / km
slept:7.5 shoes: Jalas Black (red)

British Relay with Clare and Jenny - 4th
Set off in 4th a minute a half behind SROC. Set off hard (tactic = ignore knee) and ran the first loop well but then lost time on 7 where I lost contact (1 min). Caught Zoe at13 but wobbled 12 and 15 (10s total). Came through the spectator loop in 3rd and not far behind Jet, but then got too carried away - should have cut back into the woods earlier to 18 (15s) then really messed up 19. Was heading straight to it but hadn't read the map carefully enough, thought i'd veered off line and corrected but had actually been on the right line in the first place (1 min). Found the other gaffles control just as Zoe got it (it was actually hers). Chased her down to 21 and up the hill but i'd lost too much and after not hearing the last control beep she had a good 10m on me at the start of the run in which I couldn't catch. Very annoyed with myself for throwing it away. Sorry girls!

Congrats to the new winners West Cumberland!

C • apology accepted! 1

Running 6:30 [1] 0.7 km (9:17 / km) +0m 9:16 / km
slept:7.5 shoes: Jalas Black (red)

warming down with Jenny and Mhairi.

The other side of my knee has started hurting which is a bit worrying but doesn't change the ice/compression I had planned anyway. Will try and move appt with Cass earlier.

Saturday May 14, 2011 #

Event: British Orienteering Championships

9 AM

Running 8:01 [1] 1.2 km (6:41 / km) +27m 6:00 / km
slept:8.5 shoes: New Balance 758

morning jog round ruskin park

1 PM

Running 20:00 [1] 2.0 km (10:00 / km)
slept:8.5 shoes: Jalas Black (red)

warning up. no warming down as couldn't walk by then.

2 PM

Orienteering race 1:11:19 [4] 9.5 km (7:30 / km)
slept:8.5 (injured) shoes: Jalas Black (red)

British Long Champs - silver, 13s down on Tess.
really enjoyed the course - thanks oli and jenny! Went well at the start but lost a minute on 6 (1 min). Went quite straight to 7 through the brashing and ran straight into a branch that was sticking up. It went straight into the muscle above my knee and really really hurt. Screamed a bit a hobbled about then decided that the adrenlin would allow me to keep running. For the rest of the course it wasn't too bad but hurt more through the undergrowth and hills as I had to lift my knee higher. Went right on the long leg which I think was a good route, but then ran straight past my boulder thinking it wasn't big enough to be mine. down to the next one and back up by which point Grace had arrived having gone straight (1 min). Got a bit confused by the vegetation at 22 (15s). The rest was fine but really tired by the end. Will do some more analysis later.

Now sitting on the sofa watching Eurovision with compression on my knee and it up in the air. As soon as I stopped running it totally seized up. Got two ice packs from Rick (thank you), ibuprofen from Ruth (thank you too) and compression bandages from St Johns ambulance (also thank you), sat in a cold bath when I got home. Really want to be able to run tomorrow! we will see if i can walk down the stairs in the morning...

C • No ibuprofen 3

Friday May 13, 2011 #

9 AM

Running 35:00 [1] 5.5 km (6:22 / km) +27m 6:13 / km
slept:9.0 shoes: New Balance 758

morning run from home inc. 6 x hill sprints then on to work. picked up my watch part way

Wednesday May 11, 2011 #

6 PM

Running 5:38 [1] 0.59 km (9:33 / km) +66m 6:08 / km
slept:8.0 shoes: Jalas Black (red)

up the hill to the start

Orienteering 50:24 5.5 km (9:10 / km) +141m 8:07 / km
slept:8.0 shoes: Jalas Black (red)

Trains with Alex, Oli, Jenny and Laura in Forest B. Good fun expcept for the ridiculous nettles - another cold bath to calm my legs down after.

Tuesday May 10, 2011 #

3 PM

Running 26:28 4.91 km (5:23 / km) +80m 4:59 / km
shoes: New Balance 758

crazy day and no time but fitted in a short run with a 10 minute threshold section in the middle.

Monday May 9, 2011 #

6 PM

Running 16:47 [1] 3.0 km (5:36 / km) +110m 4:44 / km
slept:8.0 shoes: New Balance 758

home to bole hill and back

Running 30:00 [1] 2.0 km (15:00 / km)
slept:8.0

Drills then 4 x hill sprints. No coach KC tonight to keep us under control but we did a good session anyway.
Strangely Jenny's right hamstring and left ITB are sore too... must have been the zumba...

Sunday May 8, 2011 #

11 AM

Running 10:00 [1] 1.0 km (10:00 / km)
slept:9.0 shoes: NB800

Jogging around waiting for Kirsty. Right hamstring and left ITB sore after yesterday...

Running race 1:30:29 [3] 15.11 km (5:59 / km) +433m 5:14 / km
slept:9.0 shoes: NB800

Calderdale Way Relay - Leg 4 with Kirsty
Seemed very strange running this in nice weather! the bluebells were out and the woods were looking lovely :) nice cruice round the leg as Kirsty isn't in as good shape as normal. Could have run quite a bit faster but happy not to have to destroy myself too much. No results yet but we did ok I think and 15s faster than a year and a half ago and this time it felt much much easier :)

C • Calderdale 4

Saturday May 7, 2011 #

8 AM

Running 20:34 3.41 km (6:02 / km) +41m 5:41 / km
ahr:136 max:147 slept:7.5 shoes: New Balance 758

down to Endcliffe Park with Jen

Running race 20:45 4.97 km (4:11 / km) +29m 4:03 / km
ahr:166 max:174 slept:7.5 shoes: New Balance 758

Sheffield Hallam Park Run. First time at a park run and will definitely be back again. Quite difficult getting out of bed for it but really good to be back before 10 with the main session of the day done.
Very much a beatable time but relatively pleased given a hard week. Managed to hold my form which was good. Ran almost even halves. Cool to see so many people there. Now the challenge is to go under 20 which is very possible...

Running 22:32 [1] 3.34 km (6:45 / km) +45m 6:19 / km
ahr:133 max:145 slept:7.5 shoes: New Balance 758

slowly back home with Jen

1 PM

X Training 45:00 [1]
slept:7.5 shoes: inov-8 RoadX 238

Zumba! A lot of fun. I suspect I may ache in unusual places tomorrow - lots of hip wiggling, bongo drum playing etc. Muscles feeling quite loose after :) will have to make an effort to go again!

C • Ha ha! 6

Thursday May 5, 2011 #

Note

ouch

Running intervals 40:00
shoes: New Balance 758

upperthorpe hills with Jen. really hard work but great session.
8 mins warm up, 4 x 3 mins hills off 6:45 then 8 mins warm down. Used alex's watch so exact times and distances to follow. Really pleased with the session, consistant and past green garage every time :)
Great to have company for them. Tired now!

Wednesday May 4, 2011 #

7 AM

Running 15:23 [1] 2.54 km (6:03 / km) +41m 5:36 / km
slept:8.0 shoes: New Balance 758

to the gym

Strength & Conditioning 44:39 [1]
slept:8.0 shoes: New Balance 758

gym set 1. a slightly lighter session as haven't done it for a while and calfs really sore after track.
3 x 2 x 5 x 12kg hip thrusts
8 x 20kg squat as warm up
3 x 5 x 60kg HHS
3 x 2 x 5 x 40kg step up
3 x 8 x 40kg calf raises
3 x {12 pressups, 12 hanging row}
3 x {30s bridge, 12 x 10kg hypers}

I will hurt tomorrow.

Running 7:19 [1] 1.34 km (5:28 / km) +19m 5:06 / km
slept:8.0 shoes: New Balance 758

gym to jessop west

6 PM

Running 10:45 1.69 km (6:22 / km) +110m 4:48 / km
ahr:137 max:153 slept:8.0 shoes: NB800

home to bole hill

Orienteering 57:22 7.48 km (7:40 / km) +253m 6:34 / km
ahr:152 max:165 slept:8.0 shoes: NB800

SYO spring cup on Rivelin far east. Good course with interesting route choices but the nettles were awful! Had to have a cold bath when I got home, not just to ease the aching muscles from track/weights but also to take the heat out my thighs. ouch.
crossed an un crossable wall at one point by mistake, got a bit confused by all the different wall symbols and eventually gave up working out what was what!
tired by the end and very in need of dinner.

Running 7:02 [1] 1.4 km (5:01 / km)
ahr:126 max:137 slept:8.0 shoes: NB800

bole hill to home

Tuesday May 3, 2011 #

5 PM

Running 18:42 3.84 km (4:52 / km) +12m 4:48 / km
ahr:143 max:157 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238

work to track

Running intervals 40:14 6.34 km (6:21 / km) +1m 6:20 / km
ahr:147 max:172 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238

this was a tough session. no keith tonight and not many people down so just me, Ruth, Dave N and Aidan doing the 5k session.
4 x {800m, 100m jog, 400m, 3 mins rest} then 4 x strides
3.03, 1.27, 3.00, 1.29, 3.00, 1.26, 3.03, 1.26
times consitant so happy with that but not particularly quick, although still faster than the target pace. good to be back on the track exerting pain on my body :)
I will hurt tomorrow.

Running 8:13 1.58 km (5:12 / km)
ahr:144 max:150 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238

warm down with Ruth and Aidan

Running 4:53 [1] 0.73 km (6:41 / km) +48m 5:03 / km
ahr:133 max:144 slept:7.5 weight:59.2kg shoes: inov-8 RoadX 238

tram stop to home

Monday May 2, 2011 #

Note
(rest day)

a real rest day.
had a lie in, had afternoon hot chocolate and ice cream, did some organising, did the gardening.
lovely.

Sunday May 1, 2011 #

4 AM

Running 15:00 [1] 1.5 km (10:00 / km)
slept:6.0 shoes: Jalas Black (red)

jogging around trying to keep warm before the race

Orienteering 1:02:58 9.23 km (6:49 / km) +111m 6:26 / km
slept:6.0 shoes: Jalas Black (red)

oh yes, a 5am start to run leg 5 in the mens relay. The Sugarloaf men didnt bring enough men with them so recruited me, laura and anwen to the cause. Despite getting up at 3:48 I actually really enjoyed it. The run went much much better than the day before and I only made one small (15s?) error. I took it much easier as I wasn't sure how my body would react. Legs felt tired from the women's relay but not too bad. Managed to get out just late enough to not need a head torch which was nice. Fun to run in the clear sky with the birds singing around you. Absolutely freezing and really appreciated the heater in the ladies shower tent when I finished :)

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