Training Log Archive: rachael

long session with all the girls. We had 10-12 mins leading each and during that time the others had to follow whether or not the leader went the right way... really good running as a group and we held a really good tempo all the way round. Hardly any mistakes either as we're all so good ;) The coach thought it would take us over 1h45...
RPE: 4

Middle distance style course but longer. Generally orienteering well apart from 2 misses.
RPE: 5

Relay simulation with butterfly loops from number 1. Erike started at -3, Malin at -1, mass start (me, elisabeth, sofie, annika, alex, karin) at 0 and signe at +2. Elisabeth and i had the same butterfly and I got just ahead after the first loop, then messed up the second loop a bit and lost some time. Wasn't really feeling like a race until i came back through the middle just behind signe and about 30s down on annika. couldn't see them on the next leg but started running a bit harder. Managed to run away from elisabeh and sofie after about 3 controls and then ran the rest on my own. A lot of path running in the middle to get between islands (the path was surprisingly hard to find though). Had to turn my head torch on for the last control but just finished in the light. Erika 1st, annika just behind then signe and malin. I was 5th, finishing about 3 mins behind (same time as erika for the course). Shame i wasn't with them but good practice at chasing and being chased!
Then we had dinner in probably swedens nicest club hut - on an almost island in a lake, with a separate hut with sauna and showers and a real log fire to have dinner in front of. perfect :-)
RPE: 8

Night orienteering in a pair with Sofie. Shadowed each other for 2 controls at a time. good to get back into swedish terrain. Quite a bit of path running but lots of terrain in the middle, sometimes it was seriously slippy!
one hesitation but other than that good
RPE: 4

had to get up at 5:40 this morning to get a train to the airport. got out of bed so fast that i forgot to take my pulse, doh. Boarded the plane on time but then sat on it at the gate for one and a half hours whilst they changed our flight route and shut runways. grrrrr
Anyway, the hills:
10 x {10'' hard up, 10'' jog down}
3 mins jog
10 x {30'' hard up, 30'' jog down} with an extra minute down after 5th to get back to the bottom of the hill
3 mins jog
5 x {1' hard up, 1'20'' jog back down to the bottom}
did them all in Lill-Jansskogen on the eljus spår. hard on my own but good set. legs heavy after yesterday
RPE: 8

3 x {15 x (30kg set 1, 40kg sets 2 &3) squats, (60''), planks 60'', single leg balance on wobble cushion 60'', (60'')}
3 x {15 doubles x dynamic lunges with 2.5 kg DB, (60''), 6kg DB sidebends 60'', single leg balance on wobble cushion 60'', (60'')}
3 x {15 x romanian deadlift 28kg, (60''), back hyperextension 60'', single leg squat on wobble cushion 60'', (60'')}
3 x {15 doubles x 8kg DB lunges, (60''), 15 x jack-knife, 3.5kg DB single leg balance on wobble cushion 60'', (60'')}

Starting to get the hang of the wobble cushion now and weights good too. Haven't found a good way of doing step down so subbed it with balance.
RPE: 7

RPE: 2

RPE: 2
not such a good session today - more back stuff and less core than normal.

After coffee with helen felt inspired and decided to try running somewhere new so went down loxley valley. Rivelin is definately nicer!! Took a bit longer than i anticipated mainly due to me having no idea where i was going... Route
Little matlock wood was seriously muddy... next time i will cut up over stannington earlier to avoid it :) good fun though and got back just before it got dark. time to pack now...
RPE: 4

had some good coaching this morning so am actually learning proper technique :-) about 2k again
RPE: 3

5 x 800m off 5:45 with a lap jog inbetween each rep
2.59 (87, 92), 2.58 (88, 90) , 3.00 (89, 91), 2.57 (86, 91), 2.57 (86, 91)
times in brackets lap times (approx as called out by rebeccas dad..) really variable wind which didn't help with getting consistent times but i obviously go off hard and then settle into the pace.
felt really good today and kept with jenny and liz on no 4 (their last one as they did 1ks)
RPE:9

4 laps warm up, drills and 4 laps warm down
RPE:2

morning L2 run round the streets and a bit of rivelin with alex
RPE: 6

45-15s the hard version. and it felt very hard today!
RPE: 6

L1 run after circuits with alex and tim tett
RPE: 4