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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jul 10, 2011:

activity # timemileskm+m
  Orienteering6 6:10:07 21.44(17:16) 34.5(10:44) 1142
  Running8 4:46:28 23.66(12:07) 38.07(7:31) 1505
  Swimming3 25:00
  Strength & Conditioning3 20:00
  Total12 11:41:35 45.09 72.57 2646
averages - sleep:16.1

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MoTuWeThFrSaSu

Sunday Jul 10, 2011 #

9 AM

Running 8:54 intensity: (5:59 @1) + (1:11 @2) + (1:44 @3) 1.1 km (8:05 / km) +73m 6:04 / km
ahr:140 max:162 slept:8.5 shoes: Jalas Black (red)

warm up to the start

Orienteering 45:12 intensity: (7:16 @1) + (15:48 @2) + (21:44 @3) + (24 @4) 4.14 km (10:55 / km) +181m 8:58 / km
ahr:153 max:165 slept:8.5 shoes: Jalas Black (red)

Middle distance race on Le Creux Qui Sonne with the Swiss. Totally different technique again and really kept on my toes. Lost time in a few places due to being hesitant and not taking the best routes on the slopes towards the end. Really enjoyed it :)

Running 10:00 [1] 1.5 km (6:40 / km)
slept:8.5 shoes: Jalas Black (red)

warm down after
8 PM

Note

Great training week/part 1 honeymoon :)
Feel like I've really got to grips with racing in this terrain now. Also fitted in time for a lot of woc geeking plus real honeymoon things like eating icecream :) Looking forward to the woc races a lot!

Saturday Jul 9, 2011 #

8 AM

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Jalas Black (red)

warming up

Orienteering 41:36 intensity: (1:14 @1) + (6:28 @2) + (26:44 @3) + (7:10 @4) 4.84 km (8:36 / km) +45m 8:13 / km
ahr:158 max:169 shoes: Jalas Black (red)

Relay training with the Norwegians. Started two minutes down with Heidi (mass start was Elise, Betty Ann, Silje, Celine and Helen P). Mari who started one minute after agian caught me up on the way to 2. She was really flying but it was very possible to keep up with the others. Tone started another minute behind Mari but I never saw her. Ended up 5th Mari, Elise, Celin, Heidi then me. Great training and just one mistake plus two slow sections were the map didn't show the felling.

Running 11:58 intensity: (6:54 @1) + (5:04 @2) 2.04 km (5:52 / km) +29m 5:29 / km
ahr:143 max:155 shoes: Jalas Black (red)

warm down with Mari, Betty Ann and Celine.
4 PM

Swimming 10:00 [1]
slept:9.5

recovery swimming :)

Strength & Conditioning 5:00 [1]
slept:9.5

core + stage 2 of the pull up challange. Managed 4 chin ups then 0.95 pull ups. hmmmm.

Friday Jul 8, 2011 #

11 AM

Running 1:43:00 intensity: (1:20:55 @1) + (21:49 @2) + (16 @3) 14.18 km (7:16 / km) +656m 5:54 / km
ahr:136 max:156 shoes: NB800

long run on Mont du Chat. Amazing views and above the clouds for most of it. Lovely :)

Thursday Jul 7, 2011 #

10 AM

Running 21:44 intensity: (20:27 @1) + (1:03 @2) + (14 @3) 2.71 km (8:01 / km) +161m 6:11 / km
ahr:133 max:159 shoes: Jalas Black (red)

To the start after a long wait in the wrong car park...

Orienteering 1:25:29 intensity: (1:04:49 @1) + (20:23 @2) + (17 @3) 6.12 km (13:58 / km) +316m 11:06 / km
ahr:138 max:155 shoes: Jalas Black (red)

training with the swiss on Montagne de Bagne. Tough tough!

Running 11:33 [1] 2.16 km (5:21 / km) +8m 5:15 / km
ahr:136 max:144 shoes: Jalas Black (red)

back to the car
4 PM

Swimming 5:00 [1]
slept:9.0

recovery swimming

Strength & Conditioning 5:00 [1]
slept:9.0

core + pull up challenge stage 1. Managed 1 pull up and 3 chin ups. I never knew the difference until today...

Wednesday Jul 6, 2011 #

9 AM

Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Jalas Black (red)

warming up

Orienteering race 1:22:12 intensity: (11:18 @1) + (31:02 @2) + (38:36 @3) + (1:14 @4) + (2 @5) 9.38 km (8:46 / km) +363m 7:21 / km
ahr:153 max:170 shoes: Jalas Black (red)

Long distance race on Semnoz organised by the Norwegians. Really great training and good to run a proper race in this terrain.
Got to the first control and it had the wrong number. Relocated off everything in the area but kept getting back to the same place. eventually realised that the numbers on the emit bricks were just random, doh! n Lost time to 5 where i went round the wrong hill, 6 too far right, 14 managed to turn my map 90o and 19 in the green. Things to work on...

Running 31:07 intensity: (28:13 @1) + (1:12 @2) + (56 @3) + (26 @4) + (20 @5) 2.98 km (10:27 / km) +111m 8:48 / km
ahr:133 max:181 shoes: Jalas Black (red)

collecting two controls with Helen that were a long way away!
4 PM

Swimming 10:00 [1]
slept:9.0

recovery swimming in the lake :)

Tuesday Jul 5, 2011 #

10 AM

Running 6:39 intensity: (6:17 @1) + (3 @2) + (19 @3) 0.89 km (7:28 / km) +17m 6:49 / km
ahr:122 max:162 shoes: Jalas Black (red)

warm up jog with alex

Orienteering 47:42 intensity: (44:00 @1) + (3:42 @2) 3.77 km (12:39 / km) +104m 11:07 / km
ahr:128 max:152 shoes: Jalas Black (red)

o training on Le Revard. Fairly easy pace and no controls out. One big mistake but otherwise ok. fun to be back in the terrain.
3 PM

Running 11:09 [1] 0.9 km (12:23 / km) +43m 10:00 / km
ahr:116 max:140 shoes: Jalas Black (red)

to the start

Orienteering 1:07:56 intensity: (1:03:45 @1) + (4:11 @2) 6.25 km (10:52 / km) +133m 9:49 / km
ahr:135 max:150 shoes: Jalas Black (red)

training with the swiss on Le Revard. Or not actually with the swiss as it took us a long time to find the meeting point, but using their maps and kites at least!
started well but missed a bit on 4 where i got confused with the felling. good after that but got really tired at the end!
6 PM

Strength & Conditioning 10:00 [1]
slept:9.0

Monday Jul 4, 2011 #

2 PM

Running 55:24 intensity: (38:55 @1) + (12:55 @2) + (3:34 @3) 7.91 km (7:00 / km) +406m 5:34 / km
ahr:136 max:164 shoes: NB800

From the big carpark up to the top of Semnoz, along the ridge and back through the woods. Great start to the holiday :)

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