Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Running	19	17:30:26	31.44		50.6		395
Strength and Conditioning	13	4:40:00
Orienteering training	1	2:10:00
Orienteering Race	1	1:02:19	3.54	(17:36)	5.7	(10:56)	295
	1	30:00
Total	21	25:52:45	34.98		56.3		690

2:30

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» now

Sunday Jun 21, 2009 #

Running long 1:20:30 [3] 15.5 km (5:12 / km) +160m 4:56 / km
shoes: Adidas - adistar ride

around in the sun...but a bit coooold...brrr...felt awesome, maybe not fast but i felt good :)

Strength and Conditioning 10:00 [3]

Saturday Jun 20, 2009 #

Running 48:00 [3]
shoes: Adidas - adistar ride

run with amber...lil bit flemmy today, so wasnt fun..

Strength and Conditioning 20:00 [3]

Friday Jun 19, 2009 #

Running long 1:15:00 [3]
shoes: Adidas - adistar ride

nice to run in sun! but was freezing...

Thursday Jun 18, 2009 #

Running warm up/down 42:00 [3]
shoes: Adidas - adistar ride

12min WU
30min WD

Running intervals 35:00 [5]
shoes: Adidas - adistar ride

6x1km reps with about 2min recoverys

4.04, 4.00, 4.01, 4.03, 4.01, 4.00 consistent! felt pretty good, didnt want to push it too hard because legs and shins were good tonight so just went pretty consistently.

last one could have gone under 4 but had to wait at lights for truck :(

Strength and Conditioning 20:00 [3]

Wednesday Jun 17, 2009 #

warm up/down 30:00 [3]
shoes: Adidas - adistar ride

20WU
10WD

Strength and Conditioning 35:00 [3]
shoes: Adidas - adistar ride

Note
(rest day)

rest day from running but had to do strength

Tuesday Jun 16, 2009 #

Running warm up/down 41:00 [3]

WU 26min
WD 15min

Dad came :)

Running hills 20:00 [5]

8x1min hill reps=killer!
with about 1min30sec recoverys
with imogene, amber and Diz

Monday Jun 15, 2009 #

Running 46:00 [3]

no shoes :(

Strength and Conditioning 20:00 [3]

Sunday Jun 14, 2009 #

Orienteering training 50:00 [3]
shoes: Inov8s - Flyroc 310

Long training, Waiuku forest

Orienteering training 35:00 [3]
shoes: Inov8s - Flyroc 310

middle training, waiuku forest

Orienteering training 45:00 [3]
shoes: Inov8s - Flyroc 310

Tennis-O sort of...relay training...Waiuku forest

Strength and Conditioning 20:00 [3]

Saturday Jun 13, 2009 #

Running warm up/down 27:00 [3]
shoes: Adidas - adistar ride

12min WU
15min WD

Running race (Grand Prix X-country #3) 20:30 [5]
shoes: Adidas xcountry spikes

MUD...is all i am saying

Friday Jun 12, 2009 #

Running 34:00 [3]
shoes: Adidas - adistar ride

Thursday Jun 11, 2009 #

Running 32:00 [3]
shoes: Adidas - adistar ride

13min WU
19min WD

Running tempo 23:00 [4]
shoes: Adidas - adistar ride

Strength and Conditioning 25:00 [3]

Wednesday Jun 10, 2009 #

Running 50:00 [3]
shoes: Adidas - adistar ride

Strength and Conditioning 30:00 [3]
shoes: Adidas - adistar ride

Tuesday Jun 9, 2009 #

Running warm up/down 31:00 [3]
shoes: Adidas - adistar ride

12min WU
19min WD

Running intervals 35:00 [5]
shoes: Adidas - adistar ride

6x1km reps with 2min recoverys

4.14
4.06
4.11
4.04
4.01
4.09

Monday Jun 8, 2009 #

Running 41:00 [3] 8.0 km (5:08 / km) +129m 4:45 / km
shoes: Adidas - adistar ride

Strength and Conditioning 10:00 [3]

Sunday Jun 7, 2009 #

Running long 1:31:00 [3] 17.5 km (5:12 / km)
shoes: Adidas - adistar ride

went on an adventure and found... mt eden, one tree hill, newmarket and domain

Strength and Conditioning 30:00 [3]
shoes: Adidas - adistar ride

Saturday Jun 6, 2009 #

Running warm up/down 33:00 [3]
shoes: Adidas - adistar ride

12min WU
21min WD

C • :( 1

Running race 21:00 [5] 4.6 km (4:34 / km) +106m 4:06 / km
shoes: Adidas - adistar ride

ACA club day
King of the mountain-one tree hill-straight up!!

C • ACA 2

Friday Jun 5, 2009 #

Running 37:00 [3]
shoes: Adidas - adistar ride

Strength and Conditioning 10:00 [3]

Thursday Jun 4, 2009 #

Running 29:30 [3]
shoes: Adidas - adistar ride

12min WU
17.30min WD

Running tempo 21:56 [3] 5.0 km (4:23 / km)
shoes: Adidas - adistar ride

not very good

Wednesday Jun 3, 2009 #

Running 45:00 [3]
shoes: Adidas - adistar ride

Strength and Conditioning 35:00 [3]
shoes: Adidas - adistar ride

Ross's strength + extra

Tuesday Jun 2, 2009 #

Running warm up/down 17:00 [3]
shoes: Adidas - adistar ride

Running intervals 36:00 [4]
shoes: Adidas - adistar ride

Pyramids
1,2,3,2,1 x2

90sec recoverys

C • Your Amazing 4

Running warm up/down 18:00 [3]
shoes: Adidas - adistar ride

Strength and Conditioning 15:00 [2]

Monday Jun 1, 2009 #

Running warm up/down 20:00 [3]
shoes: Intergrators

Arimiro

Orienteering Race race 1:02:19 [5] 5.7 km (10:56 / km) +295m 8:41 / km
shoes: Intergrators

Arimiro

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