Training Log Archive: rachaelIn the 7 days ending Aug 16, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Aug 16, 2009 #
Orienteering race (WOC middle qualifier) 32:30 [5] 4.1 km (7:56 / km) +170m 6:34 / km
physically very tough race with lots of climb (lots of down too!) pleased to keep my head and orienteer pretty cleanly. didn't lose much time with only two hesitiations. qualified in 13th so happy with that especially as i had the toughest heat!
RPE: 9
two days to recover now before the final :) well done to oli and gutted for the others who didn't make it :(
RPE: 9
two days to recover now before the final :) well done to oli and gutted for the others who didn't make it :(
Running warm up/down 30:00 [2]
includes 8 mins of uphill start boxes!!
Running 13:00 [2]
morning jog
Saturday Aug 15, 2009 #
Orienteering (middle Q model) 35:00
walked up to the top of the big hill and orienteered down. feeling good and ready!
Friday Aug 14, 2009 #
Orienteering 45:00
middle distance training on an area next to the middle qual. really pleased with the session, some fast sections where i orienteered really well :)
looking forward to the race!
RPE: 4
looking forward to the race!
RPE: 4
Thursday Aug 13, 2009 #
Note
(rest day)
Wednesday Aug 12, 2009 #
Running (L2) 30:30
shoes: NB 1062
normandale road/hillborough park loop
humid today and i sweated buckets. good training for hungary!
RPE: 5
humid today and i sweated buckets. good training for hungary!
RPE: 5
Pilates 30:00 [1]
Tuesday Aug 11, 2009 #
Running intervals (track mix session) 1:07:00
morning (started 9:50) track session with alex.
prescribed session was 4 x 800 (L3 pace which i calculated to be 93-99s laps, 1:1), 4 x 400 (I, 1:1), 4 x 200 (R)
wasn't sure if the 1:1 was supposed to be time or distance but went for time (ish)
warm up 10 mins then drills and strides 6 mins
3.02 (3.00) 3.05 (3.00) 3.05 (3.00) 3.06 (3.00) 84 (90) 85 (90) 84 (90) 86 (90) 37 (2.20 walk) 37 (2.10 walk) 37 (2.10 walk) 37 (2.00 walk)
did the 200s on my own whilst alex warmed down then drove him to work and did my warm down at home 9.00. apparently i looked like a real runner when i was doing the 200s :-D feeling fast!
RPE: 8
prescribed session was 4 x 800 (L3 pace which i calculated to be 93-99s laps, 1:1), 4 x 400 (I, 1:1), 4 x 200 (R)
wasn't sure if the 1:1 was supposed to be time or distance but went for time (ish)
warm up 10 mins then drills and strides 6 mins
3.02 (3.00) 3.05 (3.00) 3.05 (3.00) 3.06 (3.00) 84 (90) 85 (90) 84 (90) 86 (90) 37 (2.20 walk) 37 (2.10 walk) 37 (2.10 walk) 37 (2.00 walk)
did the 200s on my own whilst alex warmed down then drove him to work and did my warm down at home 9.00. apparently i looked like a real runner when i was doing the 200s :-D feeling fast!
RPE: 8
Monday Aug 10, 2009 #
Running 35:00 [2]
down to O&Js to pick up HB then back to ruskin park, line course then bit with alex. legs tired on the ups!
oh ran the whole lot in thermal and non-breathable waterproof. i sweated alot.
RPE: 3
oh ran the whole lot in thermal and non-breathable waterproof. i sweated alot.
RPE: 3