Training Archive: rachaelIn the 7 days ending 2008-03-23:
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Sunday Mar 23 | ||
| Orienteering race (Long) 1:15:30 [5] *** 10.9 km (6:56 / km) +455m 5:44 / km | |
| slept:9.0 | ||
| woke up and opened the curtains to find is snowing heavily. decided to skip the morning jog for fear of freezing to the pavement.
Felt rubbish today. My legs were already aching on the way to number 2 and i still had 70 mins left at that point.. Routegadget Lost some time on number 2 by being too far left. Went through the middle of the lakes to 4 which wasn't a good idea as the open area was much tougher than the wood. Too high on 5. Then got stuck in a marsh up to my mid thigh on the way to 6 (the one next to the uncrossable one, although it was also pretty uncrossable). It was the kind of marsh where you think its going to be ok and suddenly have sunk past your knees. I actually had to grab tree branches to get myself out. Not a good start. Think the route round to the right would have been better although that would have missed the drink point. Thought the drinks points were positioned badly on the whole course as they only allowed one route choice (which generally wasn't th ebest one). Also what is the point of having a spectator control after 10 mins?!! Elise caught be just after 6 although i got 7 before her as she missed it. Then on the way to 13 i was online and could see her too far right and she missed the control quite badly. I was pleased to stay ahead for the rest of the race. The orange standard last few controls were a bit disappointing and the hill at the end killed me off good and proper. Missed a bit on 17 as a small bit of the marsh from earlier had attached itself to my map and looked like a small building. Got mighty confused for a few seconds. Ended up 5th on the day (Jenny overtook me on the run in i think!) but 3rd overall only 9s behind pippa. All in all a bad start but it picked up. Really had to fight to get my legs to move so it was a good exercise in pushing to the end. Some good route choices but it was a disappointingly easy course. Can't believe how much it snowed! RPE: 9 | ||
| Running warm up/down 23:00 | |
Saturday Mar 22 | ||
| Running 12:00 [2] | |
| slept:9.0 shoes: New Balance 1060 | ||
| morning jog
RPE: 3 | ||
| Orienteering race (Middle) 34:51 [5] **** 5.2 km (6:42 / km) +195m 5:39 / km | |
| 4th but a minute and a bit down on 1st/2nd/3rd who were all a second apart! not happy with my race. Made a really stupid mistake on number 2 costing me just over a minute. Don't think my head had readjusted to 1:10 and made a parallel error and stopped way too early. Took a while to work out what i'd done. Lost about 10s on 4 due to being unsure, and some time crashing through brambles to 5 when i should have gone more round. Went round on the route choice to 9 although think straight was better. Missed in the broken ground to 11 as was too far right and wiggled abit to 15. Ran strongly at the end. Love racing on leith hill and thought the course was really good. Routegadget
Apart from the errors the gradient of my splits graph is the same as the others so at least i know i was running fast enough. Lots of things to learn from this race! I can't believe how much hail there was. Ming ming. the clok tent survived well for the first hour but after the snow strom the pegs refused to stay in the ground... very grateful for my free Wilfs! RPE: 9 | ||
| Running warm up/down 35:00 | |
Friday Mar 21 | ||
| Event: JK 2008 | ||
| Running 14:30 [2] | |
| slept:8.5 shoes: New Balance 1060 | ||
| morning jog
RPE: 3 | ||
| Orienteering race (Sprint) 16:24 [5] ***** 2.4 km (6:50 / km) +55m 6:08 / km | |
| shoes: Walshes | ||
| a good result but found it really difficult to plan ahead and a few of my routes weren't the best. Routegadget
Taking a simpler route to 1 would have been better, although i think my route was ok if i had gone up the straighter alley in the middle. 5 forgot my plan mid leg and changed - left is better. 6 hadn't planned ahead and turned left after passing 1, realised and turned back right. 7 left to go through yellow square better. 12 should have gone round road. A really fun area for a sprint and was glad to get a chance to run on it after not doing sprint at world cup there. The course was really well planned and required supreme concentration. Great fun and happy with bronze! RPE: 9 | ||
| Running warm up/down 35:00 | |
| shoes: Walshes | ||
| warm up and strides before and nice gossip warm down after :) | ||
Thursday Mar 20 | ||
| Running 37:00 | |
| rhr:64 slept:8.5 weight:58.8kg shoes: New Balance 1060 | ||
| Run with helen down rivelin way including some 45-15s to get the legs moving
RPE: 5 | ||
Wednesday Mar 19 | ||
| Note | |
| slept:9.0 (rest day) | ||
Tuesday Mar 18 | ||
| Running intervals (Hallamshire) 1:00:00 | |
| rhr:64 slept:8.5 weight:59kg | ||
| warm up and drills then 17x200m with rest as other two ran their 200ms. 10k total in the team.
37 (1'19) 37 (1'18) 37 (1'21) 36 (1'18) 37 (1'20) 36 (1'20) 36 (1'19) 37 (1'26) 38 (1'27) 36 (1'23) 37 (1'26) 36 (1'23) 36 (1'28) 36 (1'25) 36 (1'29) 36 (1'25) 34 then nice easy warm down :) RPE: 8 | ||
Monday Mar 17 | ||
| Note | |
| rhr:64 slept:9.5 weight:58.8kg | ||
| super sleepy so had a lie in :) Don't really feel like yesterday was a proper rest day! Think i will have to take it easy at circuits later.. | ||
| Circuits 40:00 [3] | |
| shoes: New Balance 1060 | ||
| the usual 45-15s but in a different order this week. the side lifts were hard work but felt better than i thought i would :)
RPE: 6 | ||
| Running 30:00 [2] | |
| shoes: New Balance 1060 | ||
| warming up and down then through the streets after. Short run tonight to get to craneys for dinner. yum yum :) | ||