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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Apr 21, 2008:

activity # timemileskm+m
  Orienteering5 4:23:09 5.9 9.5 220
  Running3 2:16:30
  Swimming1 30:00
  Pilates1 30:00
  Total6 7:39:39 5.9 9.5 220
averages - sleep:9.6 rhr:58

» now

Monday Apr 21, 2008 #

Orienteering intervals 1:15:00 intensity: (20:00 @2) + (10:00 @3) + (45:00 @4)

the trail race was cancelled so went training instead before flying home.
gaffled line then 3 sections of trains running with sarah, hel b, pip and dave. good fun training and good to get to run on culbin again.
RPE: 7

found out this evening that i've been put in the 3rd team for tiomila which is quite frustrating and put a bit of a dampner on an otherwise good weekend.

Sunday Apr 20, 2008 #

Orienteering race (British Relay Champs) 41:48 [5]

wooo! good consistent team effort :) laura ran a strong first leg coming back in 5th then helen came back in 1st and i managed to keep the lead despite making one terrible and one less terrible mistake in the green and loosing at least 4.30 mins.. great effort girls and shame you couldn't stay to be on the podium! really fun winning wih friends :-D
RPE: 9

Running warm up/down 30:00 intensity: (20:00 @2) + (10:00 @4)

warming up and down plus pegging it back to the carpark to see laura, helen and alex before they left!

Saturday Apr 19, 2008 #

Running 15:30 [2]

easy morning run on the beach with helen b :) had a sore throat when i woke up and wanted to test how i felt. not great but good enough to run...
RPE: 4

Orienteering race 1:02:06 [5] 9.5 km (6:32 / km) +220m 5:52 / km

Woo! my first senior british title :-D
Started off well but lost 30s on each of 3 and 4. Then saw helen b (who started 6 mins in front of me). Tried to shake her on the long leg but didn't and for a large chunk of the course we were very similar despite taking quite different routes at times. Think it made me concentrate well as i felt totally in control all the time which was good. Slowed down a bit in the green at the end which worked well and didn't make any more mistakes. manged to get about 20s ahead by the finish. Really fun race on an amazing area!
RPE: 9

Running warm up/down 25:00 intensity: (20:00 @2) + (5:00 @4)

Friday Apr 18, 2008 #

Orienteering (L2) 32:00 [2]

training on roseisle. great to get into the terrain and map before the races and also good to loosen up the legs. played at trains with alex :)
RPE: 6

Wednesday Apr 16, 2008 #

Pilates 30:00 [1]
rhr:58 slept:9.5

RPE: 3

Orienteering (L2) 52:15 [3]

Spring cup on Tankersley. Quite enjoyed it and had good flow apart from when i navigated to 1 instead of 12. oops. Alex caught me up after 3 when i had a pit stop but i got back ahead of him several times as i was orienteering much cleaner. In the end he only passed me on the path to the last control :)

Tuesday Apr 15, 2008 #

Swimming 30:00 [2]
rhr:55 slept:9.5

RPE: 3

Running intervals (Track) 1:06:00 intensity: (20:00 @2) + (15:00 @3) + (5:00 @4) + (26:00 @5)

4 laps warm up and drills then same pyramid as 1st april but with faster recoveries. 300, 400, 600, 1000, 600, 400, 300 (200m jog in between each)
1.00 (1.16)
1.22 (1.19)
2.09 (1.17)
3.44 (1.23)
2.14 (1.19)
1.24 (1.28)
total 20.58
then 3 laps jog with jo, a short rest and 5 mins of shuttles on teh grass of ~40m
Run round the bowl with jo and ruth as warm down.

this is probably the first time i've been to track without having done circuits the day before. my legs felt quite good on the warm up but then last week caught up with me and the reps were hard work. good session though :)
RPE: 8

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