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Training Log Archive: rachael

In the 7 days ending Oct 2, 2011:

activity # timemileskm+m
  Orienteering4 2:43:04 13.37(12:12) 21.51(7:35) 291
  Running6 2:30:08 15.62(9:37) 25.13(5:58) 320
  Total7 5:13:12 28.98(10:48) 46.64(6:43) 611
averages - sleep:17.3

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Sunday Oct 2, 2011 #

8 AM

Running 20:17 [1] 2.38 km (8:31 / km) +163m 6:21 / km
slept:8.0 shoes: Jalas Black (red) 3

long jog up hill to the start

Orienteering 36:56 [4] 5.12 km (7:13 / km) +101m 6:34 / km
slept:8.0 shoes: Jalas Black (red) 3

Boo hiss middle distance race.
Ran well today and kept focussed. Pushed quite hard in places. FInished in 6th, one minute down. Will need to have a look at the splits to work out where I wasn't smooth enough and lost bits of time. Not sure about a couple of the routes either. It was a pretty rubbish area, a grotty flat forest full of undergrowth, some running through fields then a slightly better forest on a steep slope. The kind of area you probably wouldn't bother going to in Britain but I did actually enjoy it :)

Saturday Oct 1, 2011 #

7 AM

Running 17:35 [1] 3.02 km (5:49 / km) +37m 5:29 / km
slept:8.5 shoes: Asics Hypoerspeed2

morning job with Tess, Sarah, GG and Toni. Feeling quite springy :)
12 PM

Running 15:00 [1] 2.0 km (7:30 / km)
slept:8.5 shoes: Jalas Black (red) 3

warming up and down

Orienteering 44:00 [4] 6.5 km (6:46 / km)
slept:8.5 shoes: Jalas Black (red) 3

World Cup middle distance.

Oh dear. Started off well, good route to number 1, executed it well, good focus. Then it all went wrong to number 2. Lost focus, went too high, lost a lot of time :( Got it back together for a few controls but lost more time on 6. Ran the next few in the woods well and the last bit was just a leg it across fields.

Very annoyed with myself and pretty demoralised to have got it wrong again. I just don't seem to be able to convince myself that 95% speed is optimal and try to go at 100% then lose it.

SOmething to work on...

On the plus side I felt much better (until after I finished when dehydration kicked in and I felt terrible) and the mountains looked pretty.

Friday Sep 30, 2011 #

Note
slept:8.5 (rest day)

Went out to the model area but cut GG's hair instead of training. Feeling 50% better than yesterday already :)

Thursday Sep 29, 2011 #

9 AM

Running 5:54 [1] 0.83 km (7:07 / km) +108m 4:19 / km
slept:7.0 shoes: Jalas Black (red) 3

to the start

Orienteering 59:24 intensity: (15:00 @1) + (20:00 @2) + (15:00 @3) + (9:24 @4) 7.12 km (8:21 / km) +105m 7:46 / km
slept:7.0 shoes: Jalas Black (red) 3

Training near Neuchatel. Really good :) Not sure how relevant it is for the weekend but took good lines running straight most of the time and enjoyed it. Quite like running in England really!
3 PM

Orienteering 22:44 [1] 2.77 km (8:12 / km) +85m 7:07 / km
slept:7.0 shoes: Jalas Black (red) 3

Testing out the model area. Feeling pretty terrible.

Went downhill as the day went on and ended up having to go to an oncall doctor to get antibiotics for a UTI :( One of the most painful things ever.

Wednesday Sep 28, 2011 #

Note
(rest day)

Travelling out to Switzerland

Tuesday Sep 27, 2011 #

5 PM

Running 19:12 [1] 4.03 km (4:46 / km) +12m 4:42 / km
slept:8.0 shoes: inov-8 RoadX 238

work to track

Running intervals 32:29 intensity: (9:29 @1) + (23:00 @4) 6.65 km (4:53 / km) +0m 4:53 / km
slept:8.0 shoes: inov-8 RoadX 238

5 mins, 2 x 4 mins, 2 x 3 mins, 2 x 2 mins with 75s jog/walk between and the second of each on the track (missed the first rep as late but not too fussed given the weekend's racing!)
feeling pretty good :)

Running 9:41 [1] 1.22 km (7:56 / km) +0m 7:56 / km
slept:8.0

warm down with kathy :)

Monday Sep 26, 2011 #

6 PM

Running 30:00 [1] 5.0 km (6:00 / km)
slept:8.5

slow run with alex at the beginning. legs achy but good to loosen them off.

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