Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jan 23, 2011:

	activity	#	time	miles		km		+m
	X-C Skiing	9	11:45:56	62.8	(11:14)	101.07	(6:59)	1514
	Skiing	1	2:00:00
	Orienteering	1	1:25:38	6.55	(13:05)	10.54	(8:07)	210
	Running	1	23:37	1.83	(12:53)	2.95	(8:00)	31
	Total	11	15:35:11	71.18		114.56		1755
averages - sleep:20.5 weight:59.5kg

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Sunday Jan 23, 2011 #

11 AM

Running warm up/down 2:53 [1] 0.55 km (5:15 / km) +14m 4:39 / km
slept:9.0 weight:59.5kg shoes: Jalas Black (red)

car to bus

Running warm up/down 10:44 [1] 1.4 km (7:40 / km) +17m 7:14 / km
slept:9.0 weight:59.5kg shoes: Jalas Black (red)

jogging along the road to warm up

Orienteering 1:25:38 10.54 km (8:07 / km) +210m 7:23 / km
slept:9.0 weight:59.5kg shoes: Jalas Black (red)

Black course at Marsden Moor. Good fun but really tired after the week's skiing! made a couple of small misses (5 & 11) where I was too far right but less than 25m from the control each time. Got really tired about half way round but forced myself to keep going to the end. Good to get some orienteering in :)

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
slept:9.0 weight:59.5kg shoes: Jalas Black (red)

back from the finish

Saturday Jan 22, 2011 #

Note
(rest day)

travelling home. so sad to leave the alps!

Friday Jan 21, 2011 #

9 AM

X-C Skiing (Skate) 1:42:11 15.5 km (6:36 / km) +262m 6:05 / km
ahr:139 max:169 slept:8.0

Back to Plateau de Beauregard. Beautiful sunshine this morning even though it was -8oC... Such good conditions up there :) Did the black loop from the top - a long down hill then a tough uphill. Behind Mark N on the way up so kept pushing hard. Destroyed by thte top!

2 PM

X-C Skiing (Skate) 1:28:55 14.93 km (5:57 / km) +330m 5:22 / km
ahr:146 max:171 slept:8.0

Beautiful last afternoon skating up on Plateau de Beauregard. the lunchtime coffee warded off afternoon death nicely and had the energy to keep up with the boys all afternoon. round my favourite red a couple of times then the lovely long downhill back. Finally got the hang of V1 :)

Thursday Jan 20, 2011 #

10 AM

X-C Skiing (Skate) 1:20:00 14.0 km (5:43 / km)
slept:9.0

Vallee du Bouchet. Very cold this morning (-9oC) but lovely ski trails up and down the valley. Hands got very painful as they warmed up after 15 mins but other than that is was great and nice to explore a new area :)

2 PM

X-C Skiing (Skate) 51:37 9.04 km (5:43 / km) +105m 5:24 / km
ahr:137 max:162 slept:9.0

still freezing cold in the vallee but trails were nice. Died a horrible afternoon death - no energy at all which made my technique terrible. Stopped early and sat in the car with alice watching some biathlon guys training. also had the good fortune of seeing alex and mark race to the finish line and take each other out in spectacular fashion hehe.

Wednesday Jan 19, 2011 #

10 AM

Skiing (Downhill) 2:00:00
slept:9.0

Downhill today on the slopes around La Clusaz. soo much fun speeding down the slopes but took a while for my legs to switch over from xc! got an amazing view of Mont Blanc from Balme in the afternoon :)
Out on the piestes for about 6 hours...

Tuesday Jan 18, 2011 #

9 AM

X-C Skiing (Skate) 1:17:53 12.0 km (6:29 / km) +169m 6:04 / km
ahr:141 max:167 slept:8.5

Checked out Plateau de Beauregards which was lovely :) Better piestes than les Confins - nicer snow, more trees and undulating instead of big hills. Skiied with Mark N most of the morning which was challenging but great fun.

12 PM

X-C Skiing (Skate) 1:06:57 10.08 km (6:39 / km) +200m 6:03 / km
ahr:140 max:166 slept:8.5

absolutely wrecked this afternoon and struggled to keep the technique with tired legs. shorter than I planned but just too tired to do more! I think the month of being ill/almost no training is catching up with me...

Monday Jan 17, 2011 #

9 AM

X-C Skiing (Skate) 1:20:00 11.25 km (7:07 / km) +116m 6:46 / km
ahr:138 max:167 slept:9.0

morning at Vallee les Confins again. a few laps of the small and big loops in preparation for the lesson (2 x 1km at the end not included in the gps trail).

11 AM

X-C Skiing (Skate) 1:08:23 4.13 km (16:33 / km) +38m 15:50 / km
ahr:117 max:159 slept:9.0

lesson with Elisabeth, Mark N and an instructor that couldn't strictly speak english which made it quite entertaining! learnt a lot though and good to know what we're actually supposed to be doing... :)

1 PM

X-C Skiing (Skate) 1:30:00 10.14 km (8:53 / km) +294m 7:45 / km
slept:9.0

after a very nice lunch on a terrace in the sunshine we braved the black run with our newfound technique.
a very long uphill with some quite tricky cambers near the top then a very long downhill. really quite tired by the end!! gps trail is alex's as i forgot to turn mine on. same distance but faster with longer stops for me! (won't stay like that for long though, he's getting better fast!)

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