Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Feb 13, 2011:

	activity	#	time	miles		km		+m
	Running	10	5:36:23	28.81		46.36		609
	Orienteering	3	4:11:16	16.93	(14:50)	27.25	(9:13)	825
	Strength & Conditioning	2	1:43:49	0.08		0.13
	Cycling	1	4:00
	Total	10	11:35:28	45.82		73.74		1435
averages - sleep:29.6 weight:59.5kg

2:39

0:00

» now

Sunday Feb 13, 2011 #

10 AM

Running 9:42 1.51 km (6:25 / km) +7m 6:17 / km
ahr:139 max:167 slept:9.0 shoes: Jalas Black (red)

to the start

Orienteering 1:25:50 10.42 km (8:14 / km) +362m 7:01 / km
ahr:152 max:165 slept:9.0 shoes: Jalas Black (red)

Black course at Hutton Roof. Absolutely loved it.
Ran it a bit below race pace (thought it would take longer!) Hesitant at 1 and 2 whilst I got into the scale. Should probably have started slower and definitely should have made a better plan to 2, probable lost 30s in total. After that the orienteering was clean but got really tired down the bottom end and felt slow from 16 - 27. A couple of places where i didn't take the best racing line.
Great end to a great weekend :)
Routegadget

Saturday Feb 12, 2011 #

10 AM

Running 3:01 0.31 km (9:44 / km) +27m 6:49 / km
ahr:148 max:166 slept:8.5 shoes: Jalas Black (red)

warm up to the start

Orienteering 17:59 2.17 km (8:17 / km) +46m 7:30 / km
ahr:143 max:165 slept:8.5 shoes: Jalas Black (red)

Start of the training extravaganza planned by bilbo on great tower.
Ran the orange course first as a warm up (it was harder than a normal orange!)

Orienteering 16:11 2.23 km (7:15 / km) +57m 6:26 / km
ahr:149 max:161 slept:8.5 shoes: Jalas Black (red)

contour only on the eastern part of the area. Perfect o except for a hesitation just before number 1. A good start to my zero-tolerance weekend

Orienteering 30:40 3.3 km (9:18 / km) +103m 8:02 / km
ahr:146 max:158 slept:8.5 shoes: Jalas Black (red)

long contour only course. A lot trickier than the first but really good fun. Tired on the ups by the end so slowed a bit.

Orienteering 27:15 2.83 km (9:38 / km) +99m 8:12 / km
ahr:140 max:157 slept:8.5 shoes: Jalas Black (red)

line course followed by fine-o. Really quite tired on this one but orienteered pretty well

Running 7:06 [1] 0.56 km (12:41 / km)
ahr:119 max:138 slept:8.5 shoes: Jalas Black (red)

short warm down with alex and ed

2 PM

Running 26:39 3.95 km (6:45 / km) +63m 6:15 / km
ahr:131 max:184 slept:8.5

hadn't planned on training this afternoon but we had to go out to Moor Top to take the maps so thought I might as well do the course. Then realised that in the rush of leaving i'd left my oshoes behind, so just went for a jog. Far too soon after lunch and screwed my GI system for the rest of the day :(

Friday Feb 11, 2011 #

7 AM

Running 16:04 2.54 km (6:20 / km) +38m 5:53 / km
ahr:124 max:156 slept:8.0 shoes: New Balance 758

home to hallam

Strength & Conditioning 52:31 [1]
ahr:99 max:135 slept:8.0 shoes: New Balance 758

2 sets of warm up then
3 x 5 x 45kg mid thigh pull
3 x 5 x (60, 65, 70) HHS
3 x 2 x 5 x (30, 30, 35) step up
3 x 2 x 5 x 10kg single leg deadlift
3 x {10 x pressup, 10 x hanging row}
2 x {8 x 5kg crunch, 8 x 6kg russian twist, 8 x 10kg hyper}

Running 9:02 1.53 km (5:54 / km) +20m 5:33 / km
ahr:135 max:148 slept:8.0 shoes: New Balance 758

Hallam to Jessop West

5 PM

Running 8:47 [1] 0.9 km (9:46 / km) +87m 6:34 / km
ahr:130 max:141 slept:8.0 shoes: Jalas Black (red)

to the start with alex

Orienteering 1:13:21 6.3 km (11:39 / km) +160m 10:20 / km
ahr:126 max:148 slept:8.0 shoes: Jalas Black (red)

night o on graythwaite. Kind of good fun. Felt like i was blind folded a lot of the time as the mist was down and you could see about 10cm in front. Navigated well. Definitely more difficult and scary than last weekend!

Thursday Feb 10, 2011 #

Note

way to get energy back = 11.5 hours sleep in 16 hours :)

5 PM

Running intervals 1:07:54 12.09 km (5:37 / km) +185m 5:13 / km
ahr:142 max:163 slept:9.5 weight:59.6kg shoes: New Balance 758

headtorch run down rivelin with alex inc 5 x 5 mins (1 min). finished up the coppice track which was hard work!
feeling so much better today it is incredible. Another early night and i might even feel good... :)

Wednesday Feb 9, 2011 #

Note
slept:8.0 weight:59.4kg (rest day)

i'd planned a 2 hour run for this afternoon but i was feeling absolutely exhausted all morning and in the end I came home and slept for 2 hours instead. Given how i was feeling i suspect that was much better for me. Really need to find a way to get my energy back as fed up with feeling wrecked all the time...

Tuesday Feb 8, 2011 #

Note

sore from yesterdays weights today!

8 AM

Running 36:17 [1] 5.91 km (6:08 / km) +120m 5:34 / km
slept:8.0 shoes: New Balance 758

loop from home via bole hill then back to pick up my bag and to work. Then work to jessop west to use the shower (the engineering one is broken long term - rubbish)

5 PM

Running 21:54 [1] 4.01 km (5:28 / km) +14m 5:22 / km
slept:8.0 shoes: New Balance 758

work to hallamshire

Running intervals 23:16 4.8 km (4:51 / km)
slept:8.0 shoes: New Balance 758

4 x 1km off 5:50
not feeling it tonight, very stiff muscles and really tired. times were pretty rubbish but finished the session.
3.54, 4.00, 3.58, 4.01

Running 6:42 [1] 1.19 km (5:38 / km)
slept:8.0 shoes: New Balance 758

warm down

Monday Feb 7, 2011 #

7 AM

Running 16:14 [1] 2.53 km (6:25 / km) +43m 5:55 / km
slept:8.0 shoes: New Balance 758

home to hallam

Strength & Conditioning 51:18 [1] 0.13 km (6:34:37 / km)
slept:8.0 shoes: New Balance 758

warm up then
3 x 5 x 40kg mid thigh pull
3 x 5 x 60kg half squat
3 x 2 x 5 x 30kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 x hanging row, 10 x pressup}
3 x {8 x 2.5kg crunch, 6kg russian twist, 10kg hyper}

Cycling 4:00 [1]
slept:8.0 shoes: New Balance 758

short warm down before being kicked out

6 PM

Running 23:45 [1] 4.53 km (5:15 / km) +7m 5:12 / km
slept:8.0 shoes: New Balance 758

work to EIS

Running 1:00:00
slept:8.0 shoes: New Balance 758

Drills with coach kelly. Lots of high knee action. Time includes warm down.
Good to be back :)

« Earlier | Later »