Training Log Archive: rachaelIn the 7 days ending Apr 26, 2011:
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Tuesday Apr 26, 2011 #
Running 16:39 [1] 2.79 km (5:58 / km) +6m 5:55 / km
slept:9.0 shoes: inov-8 Roclite 268
Monday Apr 25, 2011 #
Running 25:00 [1] 3.0 km (8:20 / km)
slept:8.5 shoes: Jalas Black (red)
Orienteering 26:59 [4] 4.81 km (5:37 / km) +37m 5:24 / km
slept:8.5 shoes: Jalas Black (red)
Much better run than the other day here. Map so much easier to read at 1:7500. Went out hard and almost caught up Sarah 20s on the way to number 1. Got ahead at 3 then sarah got back ahead climbing the hill to 5. Didn't take a good route to 6 and ended up having to change it - left was much much faster and couldn't even see sarah coming into the spectator. Ran the last part well (except for a 5s loss missing the gap in the buildings to 13). Pleased with the run but gutted to lose so much time on the route choice - otherwise it would have been a really close finish! Second fastest time of the day. Great to see so many SYO tops up on the podium :)
Sunday Apr 24, 2011 #
Running 35:00 [1] 3.5 km (10:00 / km)
shoes: Jalas Black (red)
Orienteering 1:01:01 [4] 9.0 km (6:47 / km)
shoes: Jalas Black (red)
Basically a medium distance course on a big open hill, but it was a lot more fun than I thought it would be! Orienteered really well in the first half and caught Laura at 7. We were together for the middle chunk of the course before I got away at the end. Lost time on 13 where I contoured round the hill and ended up slightly too high and also on 17 where I started navigating to 14 which meant I ended up doing two extra hills (doh!). Total mistakes/hesitations of about 1min 20. Really I'm just not fast enough up the hills at the moment - lost 2:35 on legs 4,8 and 16 alone (the 3 uphill legs). Legs feeling tired but lungs going ok for a change. Downhill leg at the end was cool. Pretty pleased in general - only just started the VO2 block so looking forward to seeing how fast I am in a couple of months time...
Saturday Apr 23, 2011 #
Running 10:39 [1] 1.86 km (5:44 / km)
slept:8.5 shoes: inov-8 Roclite 268
Running 30:00 [1] 3.0 km (10:00 / km)
slept:8.5 shoes: Jalas Black (red)
Orienteering 38:23 [4] 5.65 km (6:48 / km) +36m 6:35 / km
slept:8.5 shoes: Jalas Black (red)
Not a good day today. The biggest miss was number 2 (1 min 30s) but I also lost time on route choice at 1, 4, 8 (45s), 9 and on 15 (20s) as it wasn't what I expected. Struggled with the map today, quite often the plan/picture I made weren't quite right. Apart from number 2 the biggest problem was that I felt really light headed the whole race and totally lacking energy. Guess I got the food wrong after yesterday's race. Another lesson learnt, just a shame it was for today as I had been really looking forward to this.
Quickroute map
Friday Apr 22, 2011 #
Running 10:13 [1] 1.91 km (5:21 / km)
slept:8.75 shoes: inov-8 Roclite 268
Running 20:00 [1] 1.5 km (13:20 / km)
slept:8.75 shoes: NB800
Orienteering 14:01 [4] 2.5 km (5:36 / km)
slept:8.75 shoes: NB800
Fun race - happy with the result and generally happy with the run too. Lost about 23s in mistakes/hesitations in total, the biggest being 8 s at 5 and 5 s at 9. Both were due to not working out where I could get through the olive green fast enough - needed a better plan. Looking at the map after all the olive green (and blue) is slightly off set which means you can't even see some of the gaps as they're so small they appear olive green. Really great course but poor map printing, especially for a WRE.
It really frustrated me the number of people that still insist on crossing solid black/olive green. it's not that difficult to work out!
Running 15:00 [1] 2.0 km (7:30 / km)
slept:8.75 shoes: NB800
Thursday Apr 21, 2011 #
Running 29:40 5.29 km (5:36 / km) +11m 5:33 / km
slept:9.0 shoes: inov-8 Roclite 268
Wednesday Apr 20, 2011 #
Note
slept:8.0 weight:58.3kg (rest day)
physio at lunch