Training Log Archive: rachaelIn the 7 days ending Jul 13, 2008:
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Sunday Jul 13, 2008 #
Orienteering race (Sprint Q) 11:53 [3] 2.5 km (4:45 / km) +10m 4:40 / km
really good race and qualified 9th. no mistakes (although course pretty easy) but very pleased to qualify well on a course that essentially required running speed
RPE: 9
RPE: 9
Orienteering race (Sprint Final) 15:20 [3]
bugger. took the wrong route to the first control and despite executing it well lost 40s. a little scrappy on 3 trying to work out what was and wasn't out of bounds, should have pushed through hedge to 5 and wrong route to 14 (8s slower). good other than that though and speed was good. ended up 34th, if i'd got the right route to 1 it would havae been top 25 at least and maybe better... some good lessons learnt.
RPE: 9
RPE: 9
Running warm up/down 50:00
Saturday Jul 12, 2008 #
Orienteering (sprint model) 35:00
jogging round some of the model with helen w then 4 x 3 controls full effort sprints. amazing how much harder it is at full speed. really looking forward to racing tomorrow!
RPE: 7
RPE: 7
Friday Jul 11, 2008 #
Orienteering 40:00
sprint training in sumperk. good fun. interesting route choices and good to get a bit of speed in the legs. ran first five controls as L1 then 5 controls faster, 1 L1, 2 fast and home L1. two short sprint o sections after, 3 strides and a nice warm down with pip and sarah.
C • ooh 2
Thursday Jul 10, 2008 #
Event: WOC 2008
Note
slept:7.0 (rest day)
travelling to woc...
Wednesday Jul 9, 2008 #
Running intervals (cruise) 1:10:00
decided running in the morning would be a good plan to avoid afternoon dizzieness. seemed to work pretty well.
12 w/u then 4 x {5 mins, 90s walk} then 32 w/d
did all the reps up the bottom of rivelin, except for the last minute of the last one when i turned round and ran downhill :)
RPE: 8
12 w/u then 4 x {5 mins, 90s walk} then 32 w/d
did all the reps up the bottom of rivelin, except for the last minute of the last one when i turned round and ran downhill :)
RPE: 8
Tuesday Jul 8, 2008 #
Note
(rest day)
Monday Jul 7, 2008 #
Running (L1) 35:00 [2]