Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jun 6, 2010:

activity

time

miles

Orienteering

3:08:21

16.31

(11:33)

26.25

(7:11)

694

Running

1:22:16

7.3

(11:16)

11.75

(7:00)

Total

4:30:37

23.61

(11:28)

38.0

(7:07)

770

averages - sleep:15.2

1:05

0:00

» now

Sunday Jun 6, 2010 #

9 AM

Running 20:00 [1] 3.0 km (6:40 / km)
slept:5.5 (injured)

morning jog along the beach with helen. nice way to wake up and ensure no hangover :)

Saturday Jun 5, 2010 #

Note
(injured) (rest day)

watching the long final

Friday Jun 4, 2010 #

6 AM

Running 12:13 [1] 2.12 km (5:46 / km) +39m 5:17 / km
ahr:125 max:142 slept:9.0

morning jog down to the beach

11 AM

Orienteering 41:00 [4] 6.0 km (6:50 / km)
slept:9.0 shoes: Jalas Jukola 2

middle final. a technically good race although lost 40s in the last loop (30s poor route choice, 10s on a home made pit). pleased to have a controlled race and fight the whole way but a bit disappointed with the position and time down. lots of work to do in the next 9 weeks.

Thursday Jun 3, 2010 #

10 AM

Orienteering 45:00 4.25 km (10:35 / km) +196m 8:36 / km
ahr:129 max:152 slept:8.5 shoes: Jalas Jukola 2

on the middle final model map. more green and some fun rock formations. knee only sore towards the end. i don't think it likes downhill. looking forward to tomorrow :)

Wednesday Jun 2, 2010 #

9 AM

Running 15:00 [1] 2.0 km (7:30 / km)
slept:7.0 shoes: Jalas Jukola 2

warm up with drills and strides.
hardly any warm down as my knee was really sore.

Orienteering 43:00 [4] 7.0 km (6:09 / km) +230m 5:17 / km
slept:7.0 shoes: Jalas Jukola 2

EOC relay. Not the race I wanted.
Started off ok and spiked 1 and 2 then went off line on my way to 3 (~20s) then when I got to the control circle got totally baffled by the optical illusion of the map thinking my spur was on the other side of the gully to the one it was (~40s). the only consolation is the other 2 people i know of that had my gaffle (maja and simone) also lost time there. Lost the girls I'd had near me as they had different controls. ran the long leg to 5 well but then got confused on 6 and lost another ~45s. My final and most annoying mistake was coming down towards the field where i lost another minute. The seond loop of the course went really well but i'd already lost too much time. very annoyed with myself.
Interestingly i think i orienteered better in the second half when i was attacking it more. lessons to be learnt for friday.

Tuesday Jun 1, 2010 #

7 AM

Running 10:03 [1] 1.63 km (6:10 / km) +37m 5:32 / km
slept:10.0

morning jog round our accomodation

12 PM

Orienteering 30:20 [4] 4.5 km (6:44 / km) +150m 5:47 / km
slept:10.0 shoes: Jalas Jukola 2

Middle Qual.
Satisfied in that I qualified but not really pleased with my run. Made 2 mistakes of about a minute each, would have been much happier with 28 mins...
knee coped well :)

Running 25:00 [1] 3.0 km (8:20 / km)
slept:10.0 shoes: Jalas Jukola 2

warm up on map + drills and strides
warm down with minna

Monday May 31, 2010 #

Note
(injured)

yay, 30 mins of running including 16 mins of fast orienteering :) knee no worse after so looking good for middle and relay. can't wait to finally race!

9 AM

Orienteering 29:01 4.5 km (6:27 / km) +119m 5:42 / km
ahr:140 max:161 shoes: Jalas Jukola 2

sooo exciting to be back out in the terrain. warm up with kim then round the qualifier model area to test out the knee. all good and orienteering really well :)

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