Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michelle

In the 31 days ending Aug 31, 2006:

	activity	#	time	miles		km		+m
	Cycling	13	7:27:11	90.1	(4:58)	145.0	(3:05)
	Orienteering	5	7:09:11	20.82	(20:37)	33.51	(12:48)	623	44 /	50c	88%
	Badminton	5	4:55:00
	Run	8	4:30:30	20.66		33.25
	Athletics	4	2:38:27	3.91		6.3
	Unspecified	1	1:20:00	4.97	(16:06)	8.0	(10:00)
	Total	26	28:00:19	140.47		226.06		623	44 /	50c	88%
averages - sleep:7.7

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Thursday Aug 31, 2006 #

Cycling 17:11 [4] 10.0 km (1:43 / km)
shoes: Lake MX-81

emma didnt want to go this morning so i went by myself and kinda pushed not as hard as i could go but yeah, same ride as always and i did it 13 minutes faster. maybe we should stop talking? it drizzled the whole way and then it rained hard for like 30 seconds so that was annoying

Note

thought about going for a run this arvo but it was raining so i went shopping and bought some new running shoes :) since mine have holes in them. and i didnt go orienteering today coz i couldnt find my (sisters) car keys so i wouldnt have been able to get back to school in time. so i watched teachers vs students futsal and we won 3-1 :) so anyways todays kinda a rest day

Wednesday Aug 30, 2006 #

Run 21:37 [3] 4.5 km (4:48 / km)

had to wear my shoes i dont like today :( coz my shoes were still wet from jumping in puddles on monday and i dont like running in wet shoes... anyways i ran pretty slowly today, really tired for some reason...like i shouldnt be tired im getting heaps of sleep so i dont know why...

Tuesday Aug 29, 2006 #

Cycling 30:00 [3] 10.0 km (3:00 / km)
shoes: Lake MX-81

still sort of rainy but i went anyway and it didnt actually rain properly so that was ok

Run warm up/down 20:00 [1]

Run intervals 15:00 [5] 2.5 km (6:00 / km)
shoes: Brooks Adrenalin GTS 5

roughly 500m, about 100m of it is uphill. 5 reps: 1:46, 1:42, 1:42, 1:40, 1:42.

Note

i have a dilemma...should i go to this thursdays event or should i stay at school and watch our staff-student futsal game? somebody decide for me im too indecisive...

Badminton 40:00 [3]

Monday Aug 28, 2006 #

Run 28:00 [3] 6.0 km (4:40 / km)
shoes: Brooks Adrenalin GTS 5

pretty tired so just went for a shortish run. ran the 6km course that starts in the aboretum. was goign ok, slowish, until the 4th and 5th ks which were really really slow, but the last k was fastish. splits were 4:30, 4:32, 4:31, 5:19, 5:08, 4:00. it started raining at about 3k so by the tiem i got home i was drenched... lots of fun tho...and i jumped in the puddles on the way home from the park : ) twas fun

Sunday Aug 27, 2006 #

Orienteering race 2:27:47 [4] **** 8.1 km (18:15 / km) +160m 16:36 / km
spiked:9/13c shoes: Silva K80

ran off the map twice (at 5 and 12)... other than that it was actually ok... a couple of stupid route choices but yeah. apart from the errors i was running just under 10 minutes a km i think. i still need to concentrate more. and the hole in my map right on a control didnt help much...

Saturday Aug 26, 2006 #

Run 38:29 [5] 8.8 km (4:22 / km)
shoes: Brooks Adrenalin GTS 5

pretty happy coz it usually takes me about 42 minutes to do it, felt fast the whole way. ran it backwards so i got the big hill at the end, i ran up it pretty good i reckon. i did 4 x 600m (or what i guessed was 600m) hard while i was running too. my knees were a bit twingy tho :(

Run warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Brooks Adrenalin GTS 5

thought id better do a warmdown after my run so i jogged my 2k loop really slowly

Friday Aug 25, 2006 #

Note
(rest day)

went to watch my friends at theatresports last night and then came home and talked to people so i didnt get much sleep so i had a rest day. i wouldve gone riding this morning but emmas sick and i didnt feel like going by myself.

Thursday Aug 24, 2006 #

Run race 8:56 [5] 2.5 km (3:34 / km)
shoes: Brooks Adrenalin GTS 5

Catholics!!! ran the 1500m (5:35), 800m (2:51), 100m (15.4) and 100m relay. came 2nd in 1500m div b, 4 in 800m div b, 6th in 100m div 8 bahaha im so not a sprinter thanks very much lazy sprinters who didnt bother turning up... did high jump too but terribly since i ran straight over from the 1500m so i was kinda tired.

pretty happy with my 1500, coz i wasnt supposed to be runnign it, but i got there and they were like emmas sick quick youll have to run race starts in about 15 minutes... anyways. im really really sunburnt :( it hurts

if im not too tired tomorrow ill do some proper training

Run warm up/down 30:00 [3]
shoes: Brooks Adrenalin GTS 5

Tuesday Aug 22, 2006 #

Cycling 35:00 [3] 11.0 km (3:11 / km)
shoes: Lake MX-81

Note

since my track coach tells me i shouldnt be running today or tomorrow (since i did heaps on the weekend) coz catholics is on thursday i thought id work out why im so inconsistent with orienteering, and come up with a plan to improve...
anyways, i decided my main problem (apart from general unfitness) is that i lost concentration/focus really easily and my cognitive anxiety increases rapidly when the control is not where i think it should be/im completely lost. i havent thought of a good plan yet except to do centring like i do in tennis/badminton but i dont know if thatll work in orienteering... other than that my plan is to train lots and im going to write myself a training program the next time im procrastinating.

Monday Aug 21, 2006 #

Cycling 35:00 [3] 11.0 km (3:11 / km)
shoes: Lake MX-81

Badminton 1:10:00 [2]
shoes: Brooks Adrenalin GTS 5

Sunday Aug 20, 2006 #

Orienteering race 1:31:26 [5] **** 8.6 km (10:38 / km) +190m 9:34 / km
spiked:14/15c shoes: Silva K80

did a lot better today than yesterday...
it was ok actually even if i was dead by the end...never orienteered that far before. i wouldve walked a lot of the 2nd loop i think if bridgy wasnt there so thanks bridgy! it was kinda annoying tho how many people i saw... it was kinda fun once i got over the whole exhausted thing - didnt make any major errors today either, was just a bit off on 8th control

Saturday Aug 19, 2006 #

Event: AUS NOL Races

Orienteering race 1:11:47 [4] **** 5.7 km (12:36 / km) +135m 11:16 / km
shoes: Silva K80

im not even going to say anything

Friday Aug 18, 2006 #

Cycling 35:00 [3] 11.0 km (3:11 / km)
shoes: Lake MX-81

Thursday Aug 17, 2006 #

Athletics 1:00:00 [4] 4.3 km (13:57 / km)
shoes: Brooks Adrenalin GTS 5

athletics training - 800m warm up, 1000m indian file (sprint from back to front of column about 15 metres 8 times), 600m at 800m pace (2:00), 1100m at 1500m pace (4:06), 800m warm down. and high jump training, which wasnt fantastic because i have a blister on my heel which is incredibly painful and it hurts (a lot) to sprint.

Wednesday Aug 16, 2006 #

Note

im a lazy shit and didnt do anything today apart from a lot of walkign and my abs got a bit of a workout from laughing a lot...

Tuesday Aug 15, 2006 #

Cycling 30:00 [3] 11.0 km (2:44 / km)
shoes: Lake MX-81

we rode kinda fast this mornign...lol maybe were getting fitter

Badminton 45:00 [3]
shoes: Brooks Adrenalin GTS 5

much more fun today coz first we got to play doubles was 1 & 4 vs 2 & 3 ranked peoples our first game, which we won (we are 2 & 3) s o that was cool...then we shuffled partners again but it was okish...

Unspecified (walking) 1:20:00 [3] 8.0 km (10:00 / km)

walked so far today...i wish someone would buy me a car...seriously, im sore from how much walkign i did there were lots of hills too. and my feet hurt coz it was in my school shoes which are really not designed for walkign far in. i took a mornign off school to rest and i end up walking like 8k...great rest there...

my knees didnt hurt at all tho :)

Monday Aug 14, 2006 #

Athletics race 8:27 [4] 2.0 km (4:14 / km)
shoes: Brooks Adrenalin GTS 5

im depressed now :( ran the worst 1500m i have for 2 months...worse than before i started training... and then i ran half of the 800 but i pulled out and went and threw up so that was fun...
but i got a pb in the 100! hehe i am so not a sprinter lol

Badminton 1:20:00 [3]
shoes: Brooks Adrenalin GTS 5

wheee so much fun i love it! but it was a bit annoying today coz we got paired up from top to bottom, like best goes with worst, and its kinda like playing singles with a random standing on the court.

Sunday Aug 13, 2006 #

Note

i went orienteering today...but i have no idea what time i did so i will put it up later when i find out

Orienteering race 1:24:57 [4] *** 6.61 km (12:51 / km) +138m 11:38 / km
spiked:8/9c

ok...except im really lazy and i gave up running after the 5th control...the grass was too annoying

Friday Aug 11, 2006 #

Cycling 35:00 [3] 12.0 km (2:55 / km)
shoes: Lake MX-81

had athletics training at school so we had to go earlier and it was really cold. when i was driving to school at 7am they said that it was 8 degrees so if it was that cold 2 hours later then how cold was it then

Athletics 45:00 [3]
shoes: Brooks Adrenalin GTS 5

sprints training
my knees hurt today :( a lot

Thursday Aug 10, 2006 #

Cycling 35:00 [3] 10.0 km (3:30 / km)
shoes: Lake MX-81

il faisait vachement froid et je ne pourrais pas ouvrir la porte quand je retourner parce que mes doigts etaient froids.

Wednesday Aug 9, 2006 #

Cycling 35:00 [3] 12.0 km (2:55 / km)
shoes: Lake MX-81

Athletics 45:00 [3]
shoes: Brooks Adrenalin GTS 5

high jump training. bloody mrs chambers (pe teacher shes not our coach our coach apparently doesnt love us anymore since she doesnt come anymore :( ) made us jump 1m25 like 50 times so by the time the bar actually got to a decent height we were too tired to jump it. hence i now have a lovely bruise on my back...

Tuesday Aug 8, 2006 #

Run warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Brooks Adrenalin GTS 5

Run hills 20:00 [5] 1.65 km (12:07 / km)
shoes: Brooks Adrenalin GTS 5

11 x 150m hill reps. walk back rest. i was going to do 15 but my knee started hurting so i jogged home. was still feeling headachy this morning so im all drugged up again.

Monday Aug 7, 2006 #

Cycling 35:00 [4] 12.0 km (2:55 / km)
slept:9.0 shoes: Lake MX-81

we rode a bit faster this morning...not sure why...at least its not as cold anymore. and i felt fine when i got up so i think im not sick anymore :)

Badminton 1:00:00 [3]
shoes: Brooks Adrenalin GTS 5

hehe its lots of fun...
but i was wrong about the not being sick any more :( by about 9 this morning i felt like crap again. probly shouldve taken a day off school to rest. but luckily one of my friends had some drugs to make me feel better so i survived the day. but my left knee hurts again now..what is with this? as soon as one of my knees gets better, the other one starts hurting again.

Sunday Aug 6, 2006 #

Note
(sick) (rest day)

felt headachy and i had a sore throat when i got up so im having a rest day.

Saturday Aug 5, 2006 #

Orienteering race 33:14 [5] ** 4.5 km (7:23 / km)
spiked:13/13c (sick) shoes: Brooks Adrenalin GTS 5

orienteering at amazon place park, mostly street some park. there was a really strong wind and running against that felt like i was running through custard or something.

Friday Aug 4, 2006 #

Run warm up/down 20:00 [3]
shoes: Brooks Adrenalin GTS 5

Run race 8:28 [5] 2.3 km (3:41 / km)
(sick) shoes: Brooks Adrenalin GTS 5

1500m and 800m...both were a bit slow (5:40 and 2:48)

Thursday Aug 3, 2006 #

Cycling 45:00 [3] 12.0 km (3:45 / km)
slept:7.0 shoes: Lake MX-81

same as always, but i did a sprint home from emmas, its about 1.5 km, and i did it in 2:39. which means nothing to me coz im not really a cyclist...

Wednesday Aug 2, 2006 #

Cycling 35:00 [3] 11.0 km (3:11 / km)
shoes: Lake MX-81

soooo cold this morning....my hands went numb... i seriously have never been that cold...

Tuesday Aug 1, 2006 #

Cycling 45:00 [2] 12.0 km (3:45 / km)
slept:7.0 shoes: Lake MX-81

riding again with emma, pretty slow (slower than normal even i think)

but you know what would be cool...i was thinking today, if i ever get my license, i could go to thursday events since i have 3 spares on thursdays...

Run (sprints) 25:00 [3]
shoes: Brooks Adrenalin GTS 5

sprint training at lunch at school so i dont killed for not going to school training and "being part of the team" anyways we ran a couple of laps of the oval, did some run throughs, then mostly technical stuff... sprinters are pretty lazy lol

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