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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Mar 28, 2010:

activity # timemileskm+m
  Orienteering5 3:45:13 14.79(15:14) 23.8(9:28) 422
  Running9 3:10:54 15.14 24.36 372
  Strength & Conditioning1 58:23
  Cycling1 5:00
  Total9 7:59:30 29.93 48.16 794
  [1-5]9 6:14:57
averages - sleep:28.7

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MoTuWeThFrSaSu

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1
 
8 AM

Running 20:16 intensity: (4:36 @0) + (10:53 @1) + (1:06 @2) + (41 @3) + (1:43 @4) + (1:17 @5) 3.32 km (6:06 / km) +67m 5:33 / km
ahr:129 max:176 slept:8.0 shoes: NB750

morning jog, slightly shorter than yesterday and this time on my own
12 PM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
slept:8.0

15 w/u, 5 w/d legs all wobbly!

Orienteering race 1:19:15 intensity: (1:14:15 @4) + (5:00 @5) 7.0 km (11:19 / km)
slept:8.0 shoes: Jalas Jukola 2

Trossachs long race. Never been here before and it definitely lived up to its tough reputation! generally happy with my orienteering but a few legs where I didn't execute my route very well, particularly number 2. Plus messed up the route to the last control and got passed by pip and grace, doh. Good to see so many brits packing in but would have been even better if we'd been closer to Siri. Still struggling a bit not feeling 100% but much much better than earlier in the week. Routes. lots to work on :)
C • looks like an awesome map!!... 2

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race
 
8 AM

Running 23:22 intensity: (2:29 @0) + (18:33 @1) + (2:04 @2) + (16 @3) 3.86 km (6:03 / km) +75m 5:31 / km
ahr:131 max:158 slept:9.0 shoes: NB750

easy morning jog with HB up the forest track by where we were staying
3 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
slept:9.0 shoes: Jalas Jukola 2

Orienteering race 28:43 intensity: (8 @0) + (12 @1) + (5 @2) + (2:15 @3) + (16:27 @4) + (9:36 @5) 4.26 km (6:44 / km) +91m 6:06 / km
ahr:168 max:175 slept:9.0 shoes: Jalas Jukola 2

Touch middle distance. Good race, staying in contact and flowing well. Route choice to 2 was 50s slower than the other way which is frustrating as the map doesn't really show that much difference. Need to get the control exit strategy better. Got better navigationally as the course went on but feeling physically very tired and worn out. obviously not quite over the cold yet. 2nd place, 7s behind sarah and only just ahead of grace. good start to the season :) Routes
C • Nice one Rach! 2

Running warm up/down 11:52 intensity: (5:33 @0) + (6:19 @1) 1.1 km (10:47 / km) +5m 10:34 / km
ahr:122 max:139 slept:9.0 shoes: Jalas Jukola 2

Running warm up/down 2:21 intensity: (45 @0) + (1:36 @1) 0.27 km (8:42 / km)
ahr:126 max:141 slept:9.0 shoes: Jalas Jukola 2

Friday Mar 26, 2010 #

10 AM

Running warm up/down 4:10 [1] 0.64 km (6:31 / km) +24m 5:29 / km
ahr:158 max:163 slept:8.5 shoes: Jalas Jukola 2

to the start

Orienteering 32:33 intensity: (3:23 @0) + (11:25 @1) + (13:35 @2) + (4:10 @3) 3.75 km (8:41 / km) +45m 8:11 / km
ahr:145 max:163 slept:8.5 shoes: Jalas Jukola 2

Training on Barr Wood. Ran the first 4 hard - rushed a bit at the start but oing ok until 4 that i missed. still feel rubbish when running anything faster than a jog. Jogged to 6 then harder to 9 and jogged the rest. Nice little course and good fun but just really wish i could run properly :(

Thursday Mar 25, 2010 #

10 AM

Running warm up/down 10:49 intensity: (50 @0) + (9:59 @1) 1.57 km (6:53 / km) +95m 5:18 / km
ahr:131 max:141 slept:8.5 shoes: Jalas Jukola 2

to the start

Orienteering 43:51 intensity: (17 @0) + (19:40 @1) + (20:02 @2) + (3:52 @3) 4.69 km (9:21 / km) +135m 8:10 / km
ahr:145 max:162 slept:8.5 shoes: Jalas Jukola 2

part of course on Craig a Barns. much better than yesterday. still taking it easy but orienteering much better and not so much coughing so happy. good terrain and quite trondheim like really.

Running warm up/down 9:00 [1] 1.5 km (6:00 / km)
slept:8.5 shoes: Jalas Jukola 2

back to the car

Wednesday Mar 24, 2010 #

10 AM

Running warm up/down 5:19 intensity: (2:36 @0) + (2:43 @1) 0.63 km (8:26 / km) +66m 5:33 / km
ahr:114 max:143 slept:9.0 shoes: Jalas Jukola 2

Orienteering 40:51 intensity: (52 @0) + (20:25 @1) + (13:55 @2) + (5:22 @3) + (17 @4) 4.1 km (9:58 / km) +151m 8:25 / km
ahr:144 max:165 slept:9.0 shoes: Jalas Jukola 2

South Achray training. started off well and smooth, but then started coughing a lot and started making mistakes and got annoyed with myself. more concentration and positivity needed tomorrow (plus a new chest).
C • lost some weight there rach... 2

Monday Mar 22, 2010 #

8 AM

Running warm up/down 15:38 intensity: (56 @0) + (11:57 @1) + (2:45 @2) 2.62 km (5:58 / km) +40m 5:33 / km
ahr:138 max:155 slept:8.5 shoes: NB750

Strength & Conditioning 58:23 intensity: (50:08 @0) + (8:15 @1)
ahr:104 max:142 slept:8.5 shoes: NB750

2 sets warm up
4 x 8 reactive calf jumps
4 x 5 x 40kg squats with 5 x box jumps
3 x 2 x 5 x 10kg DB step ups from toes
3 x 5 x 45kg SLDL
3 x (8 x 15kg hypers, 30s SB bridge)

Cycling 5:00 [1]
slept:8.5 shoes: NB750

6 PM

Running warm up/down 4:53 [1] 4.85 km (1:00 / km)
ahr:136 max:140 slept:8.5 shoes: NB750

work to EIS

Running 48:14 intensity: (32:00 @0) + (13:48 @1) + (1:22 @2) + (1:04 @3)
ahr:113 max:156 slept:8.5 shoes: NB750

Drills, run throughs, warm down

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