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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jan 17, 2010:

activity # timemileskm+m
  Orienteering7 9:37:02 37.48(15:24) 60.32(9:34) 173033 /39c84%
  Running5 2:15:15 11.5(11:46) 18.51(7:18) 422
  Total7 11:52:17 48.98(14:32) 78.83(9:02) 215233 /39c84%
  [1-5]7 10:43:44
averages - sleep:33.3

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MoTuWeThFrSaSu

Sunday Jan 17, 2010 #

Orienteering 1:47:50 intensity: (35:26 @1) + (1:01:52 @2) + (10:32 @3) 12.66 km (8:31 / km) +441m 7:15 / km
ahr:148 max:162 shoes: Jalas Jukola

the cancelled grizedale version of this years o trial.
sooooo much better conditions than yesterday and really enjoyed it. Ran all except last 2 controls as tapes had been collected in (and it involved a big hill!)
time and distance are from number 1 onwards. estimate 200m with 40m climb to number 1 mostly walking

Saturday Jan 16, 2010 #

Running warm up/down 4:18 intensity: (2:22 @0) + (1:56 @1) 0.55 km (7:49 / km) +6m 7:24 / km
ahr:113 max:131 slept:9.0 shoes: Jalas Jukola

Orienteering 1:05:31 intensity: (11 @0) + (19:17 @1) + (32:21 @2) + (13:42 @3) 7.15 km (9:10 / km) +186m 8:07 / km
ahr:149 max:161 slept:9.0 shoes: Jalas Jukola

last years warrior o trial middle race. soooo much water and snow everywhere. hard work!

Friday Jan 15, 2010 #

Running warm up/down 3:01 intensity: (29 @0) + (2:32 @1) 0.3 km (10:03 / km) +28m 6:50 / km
ahr:128 max:138 slept:9.5 shoes: Jalas Jukola

Orienteering 25:32 intensity: (58 @0) + (23:53 @1) + (41 @2) 2.39 km (10:41 / km) +54m 9:36 / km
ahr:134 max:148 shoes: Jalas Jukola

Line GPS test. Haven't had chance to put it in quick route yet but will be interesting to see how close to the line i was.

Orienteering 49:30 intensity: (9:01 @0) + (37:16 @1) + (3:13 @2) *** 4.8 km (10:19 / km) +173m 8:44 / km
ahr:117 max:150 shoes: Jalas Jukola

Really not feeling it today - tired from the whole week I think. Concentration was waning so did two cut offs. Attempted some map memory in the middle but it wasn't so successful!
truely minging day and was very wet and cold by the end. Nothing that a hot bath couldn't fix though :)

Thursday Jan 14, 2010 #

Running warm up/down 16:28 intensity: (1:04 @0) + (8:15 @1) + (6:00 @2) + (1:09 @3) 2.8 km (5:53 / km) +39m 5:30 / km
ahr:142 max:158 slept:8.0 shoes: Jalas Jukola

Orienteering 1:05:17 intensity: (17:31 @0) + (14:49 @1) + (9:39 @2) + (16:52 @3) + (5:37 @4) + (49 @5) 5.34 km (12:14 / km) +96m 11:13 / km
ahr:140 max:172 slept:8.0 shoes: Jalas Jukola

Trains in Black Beck with Pip, Bex and Shane. really good fun except for turning my ankle on the 4th :( hurt quite a lot at the time but doesn't seem too bad now. ran the 5th but quite conservatively.

Running warm up/down 13:57 intensity: (1:00 @0) + (10:56 @1) + (2:01 @2) 2.15 km (6:29 / km) +17m 6:15 / km
ahr:134 max:153 slept:8.0 shoes: Jalas Jukola

Running warm up/down 7:46 intensity: (7 @0) + (4:55 @1) + (2:35 @2) + (9 @3) 1.33 km (5:50 / km) +28m 5:17 / km
ahr:140 max:156 slept:8.0 shoes: Jalas Jukola

Orienteering 36:51 intensity: (2:55 @0) + (16:42 @1) + (5:17 @2) + (10:58 @3) + (59 @4) 3.55 km (10:23 / km) +124m 8:50 / km
ahr:144 max:164 slept:8.0 shoes: Jalas Jukola

gaffled section with the boys then ran speakeys course backwards

Wednesday Jan 13, 2010 #

Orienteering 1:03:37 intensity: (14:30 @0) + (42:27 @1) + (6:40 @2) **** 5.95 km (10:42 / km) +192m 9:12 / km
ahr:131 max:153 slept:9.0 shoes: Jalas Jukola

Hanging controls at Hampsfell. took me ages to hang the "shallow spur" at 19 but all the rest were fine. Then did 5-9 on the fell that pippa had hung and ran back down the path.
nice easy session for my "rest" day.

Tuesday Jan 12, 2010 #

Running warm up/down 10:33 intensity: (2:40 @0) + (7:53 @1) 1.3 km (8:07 / km) +27m 7:21 / km
ahr:123 max:145 slept:9.5 shoes: Jalas Jukola

Orienteering race 20:53 intensity: (7 @1) + (3:50 @2) + (16:43 @3) + (13 @4) *** 3.5 km (5:58 / km) +20m 5:48 / km
ahr:135 max:166 spiked:10/11c slept:9.5 shoes: Jalas Jukola

fun sprint round part of Windermere. Started second so didn't really see any tracks. Found it quite hard running through the wet snow but really enjoyed the course :) a couple of hesitations and left the control in the wrong direction coming out of 7.

Running warm up/down 11:13 intensity: (8:05 @0) + (3:08 @1) 1.5 km (7:29 / km) +43m 6:32 / km
ahr:109 max:131 slept:9.5 shoes: Jalas Jukola

Running warm up/down 8:23 intensity: (19 @0) + (8:04 @1) 1.37 km (6:07 / km) +15m 5:48 / km
ahr:134 max:146 slept:9.5 shoes: Jalas Jukola

Orienteering 48:05 intensity: (17 @0) + (16:16 @1) + (28:29 @2) + (3:03 @3) **** 5.5 km (8:45 / km) +164m 7:37 / km
ahr:146 max:156 spiked:11/14c slept:9.5 shoes: Jalas Jukola

First time the forest has been really fast all week! Course in Briar Shot - mostly gorgeous and only a few patches where the snow slowed running. O went really well except on number 5 where i got totally confused. just made it back before it got dark :)

Running warm up/down 4:21 [1] 0.71 km (6:08 / km) +18m 5:26 / km
ahr:136 max:141 slept:9.5 shoes: Jalas Jukola

Monday Jan 11, 2010 #

Running warm up/down 13:24 intensity: (48 @0) + (10:40 @1) + (1:56 @2) 1.61 km (8:19 / km) +60m 7:01 / km
ahr:137 max:151 slept:9.5 shoes: Jalas Jukola

to the start

Orienteering 1:08:41 intensity: (46 @0) + (41:31 @1) + (25:34 @2) + (50 @3) 6.21 km (11:04 / km) +193m 9:34 / km
ahr:141 max:158 slept:9.5 shoes: Jalas Jukola

control pick course on Dale Park. For some bits i was orienteering really well and some bits i got lazy. graythwaite overload plus tired but need to make sure i get the most out of these sessions...

Running warm up/down 20:13 intensity: (18:41 @1) + (1:32 @2) 2.37 km (8:32 / km) +82m 7:16 / km
ahr:140 max:149 slept:9.5 shoes: Jalas Jukola

back home. very tired and managed to turn both ankles on the way back, doh. not too bad though but will tape this afternoon

Running 13:30 intensity: (5:30 @0) + (8:00 @1) 1.35 km (10:00 / km) +40m 8:42 / km
ahr:121 max:143 slept:9.5 shoes: Jalas Jukola

back home again

Orienteering race 2:03 [4] 0.28 km (7:19 / km)
slept:9.5 shoes: Jalas Jukola

firs two minutes of the course before i started my watch!

Orienteering race 23:12 intensity: (5:41 @2) + (13:54 @3) + (3:37 @4) **** 2.99 km (7:46 / km) +88m 6:46 / km
ahr:160 max:167 spiked:12/14c slept:9.5 shoes: Jalas Jukola

sprint race (start from part way to 1 as forgot to start my watch!!)
really cool and the change of pace meant i concentrated and orienteered really well :)

Running warm up/down 8:08 [1] 1.17 km (6:57 / km) +18m 6:27 / km
ahr:134 max:142 slept:9.5 shoes: Jalas Jukola

warm up to the start of the sprint race

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