Training Log Archive: kateIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
3 PM
Running warm up/down 20:00 [3]
shoes: Saucony grid type A3 (racing f
10min warm up and 10 down....so hot
Orienteering 24:30 [4]
shoes: Saucony grid type A3 (racing f
Baltic cup sprint... what a shit map and course!! jogged all the really long legs as was feeling a bit tired, but pushed on the other controls
Wednesday Jun 29, 2011 #
10 AM
Running 40:00 [3]
shoes: Saucony grid type A3 (racing f
just a 40min jog with some of the boys on the tracks on the map next to the long
Tuesday Jun 28, 2011 #
10 AM
Orienteering 35:00 [3]
shoes: X-Talons 190 (red)
ran on the baltic cup long map..ran a middle distance...took it easy and jogged/walked some...was really good though! navigating so well :)
4 PM
Orienteering 1:03:00 [4]
shoes: X-Talons 190 (red)
Rely training ... 4 starts...each was over 1.km long...was quite tough!! this includes recoveries
Running warm up/down 10:00 [3]
shoes: X-Talons 190 (red)
only about 5min warm up and down
Monday Jun 27, 2011 #
10 AM
Orienteering 50:00 [3]
shoes: X-Talons 190 (red)
control picking...so bad :( james followed me and i just did the worst orienteering i have done in a long time!
3 PM
Strength and Conditioning 57:00 [3]
rassmus strength outside in the sun :) + some stretching after
Sunday Jun 26, 2011 #
10 AM
Orienteering 1:30:00 [3]
shoes: X-Talons 190 (red)
long training on 1:15000...was good but felt so tired and walked a bit
Saturday Jun 25, 2011 #
10 AM
Orienteering 1:00:00 [3]
shoes: X-Talons 190 (red)
walked a lot...felt so tired...fun course and map...dont make mistakes much here :D
4 PM
Orienteering 27:00 [3]
shoes: X-Talons 190 (red)
control picking! felt so much better :D
Friday Jun 24, 2011 #
11 AM
Orienteering 45:00 [3]
shoes: X-Talons 190 (red)
45min jog on a map...so tired...walked a lot...jaime and i just checked out a few things :)
Thursday Jun 23, 2011 #
Note
(rest day)
travelling... got to Poland really late at night too
Wednesday Jun 22, 2011 #
Note
going to poland :D had an exam in the arvo...
Running 40:00 [3]
shoes: Asics NImbus - blue
run with duncan and matt...so tired!!
Tuesday Jun 21, 2011 #
1 PM
Running warm up/down 28:00 [3]
shoes: Asics NImbus - blue
15min warm up and 13min warm down with dunc and laura
Running intervals 15:00 [5]
shoes: Asics NImbus - blue
10x30sec hill sprints with 1min recoveries between each...
WOW i am tired :( this lack of sleep studying for the exams is really catching up with me...just have to tough it out for 1 more day, then its jetlags turn :P I have a sore throat and have been feeling very rubbish.. :/ just overdosing on vitamins atm and lempsip max all the way...so hope it goes away or else the plane ride will suck!
oh and i rolled my bad ankle running today :( not cool :( although it wasnt too bad...just will be a bit stiff 2mw and a bit unflexible for the next few weeks
WOW i am tired :( this lack of sleep studying for the exams is really catching up with me...just have to tough it out for 1 more day, then its jetlags turn :P I have a sore throat and have been feeling very rubbish.. :/ just overdosing on vitamins atm and lempsip max all the way...so hope it goes away or else the plane ride will suck!
oh and i rolled my bad ankle running today :( not cool :( although it wasnt too bad...just will be a bit stiff 2mw and a bit unflexible for the next few weeks
Monday Jun 20, 2011 #
10 AM
Running 45:00 [3]
shoes: Asics NImbus - blue
Just a run in the morning before physio and acupuncture. Was quite cold actually and very wet...
felt surprisingly well for having little sleep recently, niggly quad and a bit of a sore throat... yeah i hope this sore throat goes away :S
felt surprisingly well for having little sleep recently, niggly quad and a bit of a sore throat... yeah i hope this sore throat goes away :S
Sunday Jun 19, 2011 #
4 PM
Running long 1:27:00 [3] 16.0 km (5:26 / km)
shoes: Asics NImbus - blue
ran after Jukola finished...even more tired today... :( stayed up last night watching the venla relay, then got up early today to study and watch Jukola...dont think i am going to have much sleep between now and when i leave! I have a lot of study to do :S
Saturday Jun 18, 2011 #
Running 44:00 [3]
shoes: Asics NImbus - blue
had a cruise after my exam in the dark with duncan and james :) very tired as had about 5hrs sleep last night...wont have much tonight too as Jukola is on :/ and i wil try read notes at the same time
Strength and Conditioning 56:00 [3]
rassmus's strength...abbs sore as i did a bit of abb wheel yesterday :P
Friday Jun 17, 2011 #
Note
(rest day)
rest day today, but i actually dont feel that bad which is good :)
Thursday Jun 16, 2011 #
9 AM
Running 40:00 [3]
shoes: Asics NImbus - blue
Cruisy run after my TBE injection in Newmarket...ran to the domain from there and looped around a few times before coming home...saw Cameron Browns personalised car parked in the domain, so i was looking out for him :P haha...stalker much...felt pretty good this morning...bit tired...but not too bad i guess...
was running in a thermal, which was quite hot, but then I didnt bother taking it off as I guess I have to get a bit used to running in the heat very soon :/
was running in a thermal, which was quite hot, but then I didnt bother taking it off as I guess I have to get a bit used to running in the heat very soon :/
4 PM
Running warm up/down 31:30 [3]
shoes: Asics NImbus - blue
19min warm up..to the domain and around with the crew
12.30min warm down around and back home
12.30min warm down around and back home
5 PM
Running intervals 24:00 [3]
shoes: Asics NImbus - blue
10x400m intervals with 75sec recovery between each
well i guess it was a tiny bit shorter than 400m...
felt pretty tired and slow on first few, but managed to feel a little better after a while...then I was able to keep pushing for the rest of them :) was pretty tired at the end...
last really hard week before jwoc is now complete...eek!!!
well i guess it was a tiny bit shorter than 400m...
felt pretty tired and slow on first few, but managed to feel a little better after a while...then I was able to keep pushing for the rest of them :) was pretty tired at the end...
last really hard week before jwoc is now complete...eek!!!
C • eek? 7
Wednesday Jun 15, 2011 #
9 AM
Running 44:00 [3]
shoes: Asics NImbus - blue
just a cruise before breaky...had no energy as must have been hungry :P
went up and around mt eden and then did a big loop around the suburbs of mt eden on the flat.
went up and around mt eden and then did a big loop around the suburbs of mt eden on the flat.
5 PM
Running warm up/down 20:00 [3]
shoes: Inov8s X-Talons
10min warm up and 10min warm down
Running tempo 14:20 [5]
shoes: Inov8s X-Talons
hill tempo for me today...was set out to do 20min of the hill tempo...although things happened, so i had to change..did the first lap in about 8.30min which was good considering i was feeling a little tired and it was getting a little late...then half way through the 2nd lap, duncan was running behind me and he twisted his ankle quite bad and fell over etc and was in a lot of pain, so i guess I had to stop...would be rude to keep running :P anyway..after helping him for a few minutes and checking if it wasnt too bad like a sprain, he told me to keep going and he would meet me...although i was not happy about doing this, but he insisted...
so i kept going on the hill tempo...but could only last like 300m as I was running pretty hard before that, and to just stop suddenly and get a little cold, my muscles were a bit ruined and i found it so hard to start up again...so i turned around to meet duncan again...
after that he was able to jog (think it was a bad twist or a slight sprain...he heard something crack i think?)
so i kept going on the hill tempo...but could only last like 300m as I was running pretty hard before that, and to just stop suddenly and get a little cold, my muscles were a bit ruined and i found it so hard to start up again...so i turned around to meet duncan again...
after that he was able to jog (think it was a bad twist or a slight sprain...he heard something crack i think?)
Running intervals 7:00 [4]
shoes: Inov8s X-Talons
after we started jogging, i said to duncan that i would do a few sprints to finish the speed i was set out to do...so managed to do about 3x1min hard in the time we were jogging a bit...
so a pretty unsuccessful training for both Duncan and I, but hey, at least we got something in...and I was able to do 14min of solid hill tempo...better than none...
so a pretty unsuccessful training for both Duncan and I, but hey, at least we got something in...and I was able to do 14min of solid hill tempo...better than none...
Tuesday Jun 14, 2011 #
9 AM
Running 36:00 [3]
shoes: Asics NImbus - blue
went running with ross in the morning before i took him to the airport...we did his domain loop as we had to get back pretty quickly
5 PM
Running warm up/down 40:00 [3]
shoes: Inov8s X-Talons
20min warm up to the domain and then around a few times with dunc, gene and laura
ran around the field at the end then to dads hotel(the langham) and then after visiting him i ran back home again....was a bit embarrassing going into a really nice hotel all muddy and sweaty,,,hahah...lol
ran around the field at the end then to dads hotel(the langham) and then after visiting him i ran back home again....was a bit embarrassing going into a really nice hotel all muddy and sweaty,,,hahah...lol
Running intervals 22:30 [5]
shoes: Inov8s X-Talons
Off road 500m and 300m
did 5 sets today...feeling a bit average in the start, then felt a bit better although still tired as the recoveries are short on this session...1.25min after the 500m and 45sec after the 300m....was so muddy and physically tough today
did 5 sets today...feeling a bit average in the start, then felt a bit better although still tired as the recoveries are short on this session...1.25min after the 500m and 45sec after the 300m....was so muddy and physically tough today
Monday Jun 13, 2011 #
5 PM
Running 45:00 [3]
shoes: Asics NImbus - blue
cruised around whilst the others did the hill tempo...my legs were so tight and i was very tired today :/
Sunday Jun 12, 2011 #
9 AM
Running long 1:37:00 [3]
shoes: Inov8s X-Talons
run out at the Okura track...ran with duncan, imogene, gene and alastair.was good for them to run with us too :) I felt alright the first half of the run, then I got really tired and found it so hard to run up the stairs :/
was such a muddy and wet track, but fun! quite tough because it was so muddy
was such a muddy and wet track, but fun! quite tough because it was so muddy
5 PM
Strength and Conditioning 56:00 [3]
the usual strength...was feeling a little tired, so was a bit hard :/
Saturday Jun 11, 2011 #
8 AM
Running warm up/down 24:00 [3]
shoes: Asics NImbus - blue
12min warm up and 12min warm down...running to and from the domain..
Running (Drills) 30:00 [3]
shoes: Asics NImbus - blue
running drills and technique plus some resistant stride thingys today...was feeling very blaa as had a terrible sleep last night...seems to be happening a lot recently :/
was so muddy trying to do drills..still good though :)
was so muddy trying to do drills..still good though :)
Strength and Conditioning 45:00 [3]
shoes: Asics NImbus - blue
Mikes Killer circuit ... last time apparently that we are doing this... was so tired on the running ones...but was still good to do it
5 PM
Running 53:00 [3]
shoes: Asics NImbus - blue
just went for an evening run by myself...went up and around mt eden a few times, then did a few loops on the roads on the other side of mt eden and ran back...was an ok run...legs a bit tight at the start of the run, but soon loosened up...
did my physio exercises afterwards too
did my physio exercises afterwards too
Friday Jun 10, 2011 #
Note
(rest day)
rest day today :)
Pretty glad actually as have been having terrible sleeps recently...so felt so tired all day :(
Pretty glad actually as have been having terrible sleeps recently...so felt so tired all day :(
Thursday Jun 9, 2011 #
11 AM
Running 41:00 [3]
shoes: Asics NImbus - blue
felt a bit tired this morning so didnt quite go for the whole 45min...went on mt eden tracks, so had a few hills in my run...had a bad sleep last night, could really feel it this morning :/
Did some of my physio exercises after my run
Did some of my physio exercises after my run
5 PM
Running warm up/down 32:00 [3]
shoes: Inov8s X-Talons
22min warm up and 10min warm down
Running intervals 23:00 [5]
shoes: Inov8s X-Talons
plans to do 4x1km off road today...interval sessions getting a bit shorter now to make sure I am building more on the quality of the hard sessions, not the quality i guess...
Had a really bad stomach making the 'blup blip' noise so loudly that everyone could here...kind of felt sick and was hard to push :S my body(legs etc) felt good, but felt so sick when doing the intervals... On the last one, I didnt do the whole 1km as Ross said 'u should try keep up with Gene and Dunc for as long as u can to increase your VO2max' well i tried, but felt awful because of the stomach thing :( So only ended up being only just over a minute...felt really bad and angry after :( not so fun for something like water moving around in my stomach to affect my training :( grr...oh well..reat day 2mw :)
Had a really bad stomach making the 'blup blip' noise so loudly that everyone could here...kind of felt sick and was hard to push :S my body(legs etc) felt good, but felt so sick when doing the intervals... On the last one, I didnt do the whole 1km as Ross said 'u should try keep up with Gene and Dunc for as long as u can to increase your VO2max' well i tried, but felt awful because of the stomach thing :( So only ended up being only just over a minute...felt really bad and angry after :( not so fun for something like water moving around in my stomach to affect my training :( grr...oh well..reat day 2mw :)
Wednesday Jun 8, 2011 #
11 AM
Running 44:00 [3]
shoes: Asics NImbus - blue
just a run in the morning...to the domain and looped around a few times on the bush tracks...took my music too, so probably went a bit faster then i should really go on these morning runs...oops...felt good...left a bit too late though...wanted to run a bit earlier I guess
4 PM
Running warm up/down 30:00 [3]
shoes: Asics NImbus - blue
15min warm up and 15min warm down
Running hills 15:00 [5]
shoes: Asics NImbus - blue
hill reps at mt eden...
did the same as thursday...10x30sec hills with 1min recoverys in between and 2min after the first 5...
was good..felt a bit weird as had just came from physio and had acupuncture today...weird as
did the same as thursday...10x30sec hills with 1min recoverys in between and 2min after the first 5...
was good..felt a bit weird as had just came from physio and had acupuncture today...weird as
Tuesday Jun 7, 2011 #
4 PM
Running 40:00 [3]
shoes: Asics NImbus - blue
went for a nice run...up mt eden and around all of the tracks :) felt pretty awesome which was cool :D
C • :) 1
Monday Jun 6, 2011 #
10 AM
Running warm up/down 20:00 [3]
shoes: X-Talons 190 (red)
9min warm up and 11min warm down...was drizzly and cold on the warm up and down :/
Btw, am liking my new inov8s :D
Btw, am liking my new inov8s :D
Orienteering race 55:50 [5] 7.6 km (7:21 / km)
shoes: X-Talons 190 (red)
Day 3 of QB multi-long wknd...
today was a bit shorter, but still just as hard...quite a bit of climb, but not too sure what it was exactly...
Managed to have a really awesome start again :) was in the lead by 2min at no. 8, then managed to really stuff up my compass direction to #9 and lost at least 3min...grr!! this really did cost me the win... this was only really the only mistake i made today...the rest were just small hesitations etc... other than that one control, i was really happy with my run...so wish i didnt do that though...grr... ahha
Got 3rd behind angela 1min50 ahead and rachel E 10sec ahead...
am happy as I had the most fastest splits by quite a bit and it was really fast terrain, so I am very happy :)
Overall a really good weekend for me :) never been quite that consistent over a wknd of races I dont think? :P
today was a bit shorter, but still just as hard...quite a bit of climb, but not too sure what it was exactly...
Managed to have a really awesome start again :) was in the lead by 2min at no. 8, then managed to really stuff up my compass direction to #9 and lost at least 3min...grr!! this really did cost me the win... this was only really the only mistake i made today...the rest were just small hesitations etc... other than that one control, i was really happy with my run...so wish i didnt do that though...grr... ahha
Got 3rd behind angela 1min50 ahead and rachel E 10sec ahead...
am happy as I had the most fastest splits by quite a bit and it was really fast terrain, so I am very happy :)
Overall a really good weekend for me :) never been quite that consistent over a wknd of races I dont think? :P
Sunday Jun 5, 2011 #
10 AM
Running warm up/down 19:00 [3]
shoes: X-Talons 190 (red)
9min warm up and 10min warm down with imogene and amber...was very tired :S
Orienteering race 1:15:24 [5]
shoes: X-Talons 190 (red)
day 2 of QB weekend..
was feeling a little bit tired in my legs today from yesterday, but tried not to think about it too much...
first 2 controls were steady and quite controlled...#3 was a long leg through the felled trees and out to the dunes...I was running really fast along the tracks, but got really confused by some unmarked clearings and came in too early and mucked it up by about 3min...after that, I just really didnt have a good flow and started getting my exit direction wrong on many of the controls...was very tired from the really long legs...managed to win two of them though :) was very tired in the last loop and just made sure i wasnt making too many errors...walked a lot!! :S
Overall I was 2nd which was ok...but race not the flashest
was feeling a little bit tired in my legs today from yesterday, but tried not to think about it too much...
first 2 controls were steady and quite controlled...#3 was a long leg through the felled trees and out to the dunes...I was running really fast along the tracks, but got really confused by some unmarked clearings and came in too early and mucked it up by about 3min...after that, I just really didnt have a good flow and started getting my exit direction wrong on many of the controls...was very tired from the really long legs...managed to win two of them though :) was very tired in the last loop and just made sure i wasnt making too many errors...walked a lot!! :S
Overall I was 2nd which was ok...but race not the flashest
3 PM
Running warm up/down 16:00 [3]
shoes: X-Talons 190 (red)
6min warm up as they said they were going to start it at 3.30, but then they called us like 5min earlier...then did 10min warm down at the end with imogene and angela in the drizzle
Orienteering race 22:20 [5]
shoes: X-Talons 190 (red)
JWOC fundraiser event...2 person relay..also part of the superseries... I was with Ross...Girls mass started first...start triangle was straight up a really steep hill that everyone could see, so i tried to boost it up there :P
One was really far away, and the pace was quite quick...Angela, Amber and I managed to be a little bit ahead until the first pivot control where Amber and a few others and I stopped way too short and were looking on the wrong hill system :(...we lost so much time, and I am pretty sure almost everyone passed us then :/
After that it was ok.,..just fast and very technical, alhtough I kept flipping over the map to check the descriptions and kept reading ross's ones, so I was standing at a few controls going wtf a lot :/
think I ran in 5th, just behind 3 aussies...Ross went out and smashed it though!! So we were the winners :D
One was really far away, and the pace was quite quick...Angela, Amber and I managed to be a little bit ahead until the first pivot control where Amber and a few others and I stopped way too short and were looking on the wrong hill system :(...we lost so much time, and I am pretty sure almost everyone passed us then :/
After that it was ok.,..just fast and very technical, alhtough I kept flipping over the map to check the descriptions and kept reading ross's ones, so I was standing at a few controls going wtf a lot :/
think I ran in 5th, just behind 3 aussies...Ross went out and smashed it though!! So we were the winners :D
Saturday Jun 4, 2011 #
Event: Queens Birthday
10 AM
Running warm up/down 21:00 [3]
shoes: X-Talons 190 (red)
warm up about 7min and warm down 14min with angela and anna sheldon for a bit
Orienteering race 58:24 [5] 8.0 km (7:18 / km) +150m 6:40 / km
shoes: X-Talons 190 (red)
First day of QB weekend... ran W21E as I am in the NZ pinestars team, and to be honest needed the competition practice before i leave in just over 2 weeks! ahh :D
Anyway...was off to a really good start, just was reading my map perfectly to ensure i didnt have any mistakes early on, and it worked quite well...at no.6 i had a bit of a stuff up..about 2min looking around this other system of hills :/
at 7, i caught angela and anna sheldon...angela and I were together until just after the spectator, when i think she mucked up a bit...I made a 1min mistake on 20 and then another 2 at 22...purely just on bad compass direction...saw angela again at last control... overall pretty pleased with my run as I won which was so cool :)
Anyway...was off to a really good start, just was reading my map perfectly to ensure i didnt have any mistakes early on, and it worked quite well...at no.6 i had a bit of a stuff up..about 2min looking around this other system of hills :/
at 7, i caught angela and anna sheldon...angela and I were together until just after the spectator, when i think she mucked up a bit...I made a 1min mistake on 20 and then another 2 at 22...purely just on bad compass direction...saw angela again at last control... overall pretty pleased with my run as I won which was so cool :)
4 PM
Running warm up/down 22:00 [3]
shoes: X-Talons 190 (red)
11min warm up and 11min warm down...was cold dark and wet :(
Orienteering race 16:44 [5]
shoes: X-Talons 190 (red)
sprint race at albany for the jwoc fundraiser...
was sooo messy on this course :( just kept making silly little errors...not so good :/ running a bit too fast i think :S was so slippery, extremely scary on some of the ramps, especially corners!! fun course though! :D love this map :)
was sooo messy on this course :( just kept making silly little errors...not so good :/ running a bit too fast i think :S was so slippery, extremely scary on some of the ramps, especially corners!! fun course though! :D love this map :)
Friday Jun 3, 2011 #
Running 30:00 [3]
shoes: Asics NImbus - blue
just a cruisy run to get the legs loosened up for the weekend...feeling so tired again :S for the last 10min i felt like i was going to be sick and had to stop like 10 times :((
Thursday Jun 2, 2011 #
Note
did some good stretching and a few of my physio exercises after my run...it was so cold though!
12 PM
Running hills 36:00 [3]
shoes: Asics NImbus - blue
20min running on mt eden before doing some fast stuff...then 16min to finish off
Running hills 15:00 [5]
shoes: Asics NImbus - blue
did 10x30sec hill sprints with 60sec in between...realised it was quite a short recovery and was getting really tired, so after the 5th one i had a 2min recovery so i could manage the last 5... was good...although feeling a bit tired and weird today :S my throat feels like i could be sick, but it is not sore to swallow...hmm...hope that goes away
Wednesday Jun 1, 2011 #
Running 58:30 [3]
shoes: Asics NImbus - blue
run with duncan and ross to western springs and around and then cox's bay reserve and a few more parks and home...felt actually ok...bit tired towards the end though
Strength and Conditioning 56:00 [3]
think i did it properly this time? :P was good :) legs a bit tight tho...