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Training Log Archive: rachael

In the 7 days ending Feb 12, 2012:

	activity	#	time	miles		km		+m
	Orienteering	4	4:41:36	21.28	(13:14)	34.24	(8:13)	368
	Running	10	2:50:33	15.99	(10:40)	25.73	(6:38)	464
	Strength & Conditioning	2	2:15:00
	Total	10	9:47:09	37.26		59.97		831
averages - sleep:25.4 rhr:61 weight:58.4kg

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Sunday Feb 12, 2012 #

9 AM

Running 14:41 2.23 km (6:35 / km) +99m 5:24 / km
ahr:139 max:151 shoes: Jalas Black (red) 2

warm up from the road to the quarry at Holme Fell

Orienteering 39:00 4.0 km (9:45 / km)
shoes: Jalas Black (red) 2

Mass start long distance style course on Holme Fell with most walls/tracks/paths/vegetation removed from map. Girls and guys all started together which was fun, although I took an alternative route to number 1 which I didn't execute well so was already towards the back. Worked a bit harder and caught the girls up by the track on the way to 2. This was gaffled but I had the same as Hollie and Hazel. Went straight to number 3 and then didn't really see anyone until Cat caught me up on the way into 6. She was off line to 7 though so I snuck back past and held it to the end. Lucy B had the other gaffle at 2 and was ahead of me until just before the end - impressive running from the juniors!
Didn't really miss anything and took pretty good lines for the most part. Legs were tired after yesterday though and Holme Fell is a big hill!
Had watch failure so time and distance a guess.

Orienteering 36:49 3.47 km (10:37 / km) +92m 9:22 / km
ahr:140 max:154 shoes: Jalas Black (red) 2

Middle Distance. Not so good on this one. Struggled a bit with the 1:5 at the start but really I just wasn't concentrating enough. Too low on 2 and confused on 7 but otherwise going alright.

Running 2:38 [1] 0.33 km (7:59 / km) +6m 7:21 / km
ahr:130 max:140 shoes: Jalas Black (red) 2

to the start of the sprint

Orienteering 15:09 1.6 km (9:28 / km) +39m 8:26 / km
ahr:140 max:148 shoes: Jalas Black (red) 2

Sprint. Quads were screaming just going up the hill from the start kite! It's been a big weekend. Orienteered well but I was going quite slow up the hills...

Running 18:27 [1] 2.3 km (8:01 / km) +17m 7:44 / km
ahr:120 max:137 shoes: Jalas Black (red) 2

Back to the road with Toni putting the world to rights.

Saturday Feb 11, 2012 #

10 AM

Running 13:39 [1] 1.86 km (7:20 / km) +4m 7:16 / km
ahr:121 max:139 slept:9.0 shoes: Jalas Black (red) 2

warm up

Orienteering 1:14:27 8.1 km (9:11 / km) +204m 8:10 / km
ahr:148 max:166 slept:9.0 shoes: Jalas Black (red) 2

Loops on Torver Back Common. Ran the first one twice to improve the technique then did the other two long ones.
Generally went pretty well and just a couple of small hesitations. Had to work hard not to be lazy and to actually read the map on my repeat loop

2 PM

Running 7:35 [1] 1.2 km (6:19 / km) +0m 6:19 / km
ahr:128 max:135 slept:9.0 shoes: Jalas Black (red) 2

to the start

Orienteering 1:00:38 8.29 km (7:19 / km) +8m 7:17 / km
ahr:149 max:159 slept:9.0 shoes: Jalas Black (red) 2

Control pick on Haverigg. No line features or black on the map. Some contours were taken off too, which, along with the slightly dodgy map, made it difficult in places. Good fun for the msot part but got a bit fed up with the vague areas. Brain getting tired by the end.

Running 6:37 [1] 1.08 km (6:08 / km)
ahr:137 max:142 slept:9.0 shoes: Jalas Black (red) 2

back from the finish

Orienteering 15:53 2.25 km (7:04 / km)
ahr:150 max:162 slept:9.0 shoes: Jalas Black (red) 2

Sprint course. Ran relatively hard. Took the wrong route to number 1 and a few hesitations but generally good and was quite smooth. Good to do the sprint at the end.

Friday Feb 10, 2012 #

7 AM

Running 17:21 [1] 2.42 km (7:10 / km) +48m 6:31 / km
rhr:60 slept:7.75 shoes: New Balance 759

to the gym
arrived to find Ralph there!

Strength & Conditioning 1:05:00 [1]
rhr:60 slept:7.75 shoes: New Balance 759

full warm up
3 x 5 x (45, 45, 45) mid thigh pull
10 BB squats warm up
3 x 5 x (70, 72, 72) HHS
3 x 2 x 5 x 35kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 press up on bar, 10 hanging row}
3 x {8 x 5kg crunch, 8 x 8kg russian twist, 8 x 10kg hypers}

8 AM

Running 7:54 [1] 1.34 km (5:54 / km) +20m 5:29 / km
rhr:60 slept:7.75 shoes: New Balance 759

gym to jessop west

4 PM

Running 9:18 [1] 2.29 km (4:04 / km) +1m 4:03 / km
rhr:60 slept:7.75 shoes: New Balance 759

work to Enterprise to pick up the hire car. Got a mondeo this time but it does have cruise control :)

Thursday Feb 9, 2012 #

7 PM

Running intervals 40:05 5.58 km (7:11 / km) +194m 6:07 / km
ahr:139 max:169 rhr:60 slept:8.0 weight:58.2kg shoes: New Balance 759

hfm as a warm up to hill reps. Despite living next to blake street for 5.5 years I'd never done reps up it. 8 x whole hill. Tough but good. Quite a short session but definitely quality.
1.07, 1.09, 1.11, 1.09, 1.13, 1.09, 1.14, 1.11
Chest really tight again. I suspect it's my back muscles all tightened up again from too much work. Need to get fixed.

C • fixed 2

Wednesday Feb 8, 2012 #

7 AM

Running 17:03 [1] 2.56 km (6:40 / km) +50m 6:04 / km
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

to the gym

Strength & Conditioning 1:10:00 [1]
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

full warm up
3 x 5 x (45, 45, 45) mid thigh pull
10 BB squats warm up
3 x 5 x (70, 70, 70) HHS
3 x 2 x 5 x 35kg step ups
3 x 2 x 5 x 10kg single leg dead lift
3 x {10 press up on bar, 10 hanging row}
3 x {8 x 5kg crunch, 8 x 8kg russian twist, 8 x 10kg hypers}

tired this morning but good to get back into it.

9 AM

Running 8:13 [1] 1.33 km (6:11 / km) +20m 5:45 / km
rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

gym to jessop west

7 PM

Running 3:20 [1] 0.63 km (5:17 / km)
ahr:132 max:144 rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

work to start of the o

Orienteering 39:40 6.53 km (6:04 / km) +24m 5:58 / km
ahr:136 max:156 rhr:61 slept:7.5 shoes: New Balance 1062 orange 2

club night o loops. Failed to take a tordch but fortunately jonny lent me one. Seriously icey so pottered round the first two loops a bit then ran the longer one a bit harder. Got to get back into the oing, quite rusty and a bit slow. Not taking in as much of the map as I normally would from one glance. Good fun :)

Running 3:42 [1] 0.58 km (6:23 / km) +5m 6:06 / km
ahr:126 max:138 rhr:61 slept:7.5

back to the car

Tuesday Feb 7, 2012 #

Note
rhr:62 slept:6.75 weight:57.9kg (rest day)

not quite such a long day at work - only 11 hours today. Planned to have an easy day and rest was just as good. Hopefully the two days off will have rejuvinated me for when training restarts 7am tomorrow.

Monday Feb 6, 2012 #

Note
rhr:63 slept:7.5 weight:59.2kg (rest day)

in work for 13.5 hours so couldn't have trained even if i wanted to. Back for late dinner than another hours work. herumph.

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