Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
Running	28	21:00:00
Orienteering Race	6	5:33:09	21.13		34.0		37
Strength and Conditioning	13	4:50:00
Orienteering training	3	3:11:40
Cycling	7	1:25:00
	9	1:00:12
Running Race	1	20:26	3.11	(6:35)	5.0	(4:05)
Total	31	37:20:27	24.23		39.0		37

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Tuesday Mar 31, 2009 #

Running warm up/down 27:00 [3]
shoes: Adistar cusion

15min warm up
12min warm down

Running intervals 26:00 [4]
shoes: Adistar cusion

2min hard, 4min hard, 6min hard, 4min hard, 2min hard

all with 2min recoveries

was pretty good, did them at the domain...
shins got a bit sore, espesh the left one?? :S

Strength and Conditioning 30:00 [3]
shoes: Adistar cusion

core and wobble board stuff and some stretching

Cycling 11:00 [3]
shoes: Adistar cusion

leg bicycle thingy...lol
warm down

(went to subway but had no cookies!! i cried!! :(...

C • cookies 5

Monday Mar 30, 2009 #

Running long 1:00:00 [3]
shoes: Adistar cusion

went for a longish run about midday...
was supposed to do 70min moderately, but was super exhausted from our lil adventure yesterday that i only did 60min, felt ok, a bit tired though...
was such an awesome day AGAIN!! for like the 10th day in a row! i ran up mt eden, and it was so awesome on such a perfect day!! i wanted to stop and look around for ages, lol...
then i got a lil lost and then found domain and went for a few loops and then back

Sunday Mar 29, 2009 #

Running long 1:29:00 [3]
shoes: Adistar cusion

went for a late arvo run with amber...got a bit lost toward the end and got super muddy!! was a bit of an adventure...was getting really tired by the end though!!

Saturday Mar 28, 2009 #

Running warm up/down 31:30 [3]
shoes: Intergrators

16min warm up, 16 1/2min warm down

Orienteering training 44:40 [4]
shoes: Intergrators

was going to try race it, did for the first 5 controls, then i made two mistakes in a row, and it wasnt very good after that ... :(

i keep making stupid silly mistakes!!!grrr

Friday Mar 27, 2009 #

Running 42:00 [3]
shoes: Adistar cusion

Run to the Domain and around the tracks and back through same ones at E pace.

did 6 strides, but did them uphill

pretty good :)

Thursday Mar 26, 2009 #

Running warm up/down 19:00 [3]
shoes: Adistar cusion

warm up 10min to Domain and 9mins back

Running intervals 45:00 [4]
shoes: Adistar cusion

Did...

4x1mile reps at T pace with 2min recoverys in between

then

4x200m reps at R pace with 200m recoverys in between

overall pretty damn good! felt pretty good!! enjoyed them too! i like doing my speedwork at the domain, good atmosphere! :)

Strength and Conditioning 35:00 [3]
shoes: Adistar cusion

In the core room, did alot of core and stretching, felt good to have a big stretch

13:00 [3]
shoes: Adistar cusion

warm down after gym

Wednesday Mar 25, 2009 #

Running long 1:04:00 [3]
shoes: Adistar cusion

run with Amber and rach ran with us 4 a bit.

was pretty good for being tired for satying up to 3.30am that morning!

went up over grafton, and then to mt. eden...then back down and around to the domain and through the domain back along bridge and home...then grabbed my ID and bottle and ran down to gym

overall felt pretty good...shins a little sore near the end

Strength and Conditioning 30:00 [3]
shoes: Adistar cusion

on the circuit machines doing core and squat stuff...then did a bit of core on the mat

did some ankle strengthening exercises... and 10 press ups 2night...lol

warm up/down 5:00 [3]
shoes: Adistar cusion

warm down

C • Woah 4

Tuesday Mar 24, 2009 #

Cycling 20:00 [3]
shoes: Aasics track spikes

warm up, hills setting

Strength and Conditioning 30:00 [3]
shoes: Aasics track spikes

core etc, and strengthening ankle with medicine ball exercises

10:00 [3]
shoes: Aasics track spikes

warm down

Monday Mar 23, 2009 #

Running long 57:00 [3]
shoes: Aasics track spikes

ran round past uni clock tower, then down to big intersection at the bottom of parnell, ran up through parnell, then through the domain doing big and little loops, could have gone somewhere else to make up time, lol...just couldnt be bothered thinking and didnt wana get lost as i had a lecture later..
did 6 strides on the flat grass in the domain

overall good run...felt awesome at the start, slowly felt more tired as run went on....

Sunday Mar 22, 2009 #

Running warm up/down 15:00 [3]
shoes: Intergrators

5min wu and 10min wd

Orienteering Race race 1:09:32 [4] 8.7 km (8:00 / km) +37m 7:50 / km
shoes: Intergrators

orienteering at white lightening

was a pretty cool run, i enjoyed it.
wasnt so good at the orienteering part of things today...

made mistake on 1 and 2

then at 5 i got 16 instead of 5 and realised a long time after, so had to run back...grr

then got into a good rhythm and was going pretty good untill made a mistake for 14...thought i was in right bearing, but was a bit off then ended up at track..

the rest was average and a few mistkes...

:)

Saturday Mar 21, 2009 #

Orienteering training 1:00:00 [3]
shoes: Intergrators

orienteering coaching

out at the gardens place...was ok...put out controls, drifted around people and and ran some legs etc...

timed everytime i was runing, and that ended up being about an hr...plus all the walking/jogging with the groups and control putting out

soooo tired 2day :(

Friday Mar 20, 2009 #

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

10min warm up and down

Running intervals 32:00 [4]
shoes: Adistar cusion

around 32min altogether around track at the domain

4x(200m at R pace)
3x(1km at I pace)
2x(400m at R pace)

was all pretty good...am real tired at the mo but it was average...1km were a few seconds slower...

5:00 [3]
shoes: Adistar cusion

warm up at gym

Strength and Conditioning 20:00 [3]
shoes: Adistar cusion

mostly core work

OMG!! did 20 press ups in a row today!! that is def a record for me!!hahah

Running (tredmill) 5:00 [3]
shoes: Adistar cusion

no bikes or elipticals were free

warm down

C • 1

C • That's cool. 2

Thursday Mar 19, 2009 #

Running tempo 30:00 [4]
shoes: Adistar cusion

run at a faster pace than usual...was pretty good...bit tired atm

Running warm up/down 5:00 [3]
shoes: Adistar cusion

warm up

Strength and Conditioning 20:00 [3]
shoes: Adistar cusion

circuits and core at the gym

5:00 [3]
shoes: Adistar cusion

warm down on the eliptical

Wednesday Mar 18, 2009 #

Running 1:05:00 [3]
shoes: Adistar cusion

run with amber, and jono my next door neighbour came along too...was ok.
just felt a lil slow from yesterday

C • coach? 1

Strength and Conditioning 30:00 [3]
shoes: Adistar cusion

on the circuits and on the mat, did mostly core

Cycling warm up/down 7:00 [3]
shoes: Adistar cusion

bike warm down

Tuesday Mar 17, 2009 #

Running warm up/down 15:00 [3]
shoes: Adistar cusion

warm up 8min to viaduct

warm down 7min

C • maths 2

Running Race race 20:26 [5] 5.0 km (4:05 / km)
shoes: Adistar cusion

got down to do the 5km, but it was not on as it was st pats day, and the pub was full!!

so we decided to do it as a time trial for me and rach

well....it was okish...felt pretty good eh, but after a km and a bit, my shins were absolutely killing me...weird??
amber said i wasnt running properly as it looked like i am still favouring my ankle...grr?

so overall an ok run...will try smash it next week if its on..

Monday Mar 16, 2009 #

Running 53:00 [3]
shoes: Adistar cusion

run aroound then down to waterfront then turned around then ran back

was ok, qute tired and a bit slow toward the end

Sunday Mar 15, 2009 #

Running warm up/down 15:00 [3]
shoes: Adistar cusion

Orienteering Race race 1:04:53 [4] 6.9 km (9:24 / km)
shoes: Intergrators

was ok, didnt really make too many mistakes except number 16 in the forest, and just a bit tired and hesitant on the rest...was going ok on the first two loops, then my foot starting aching/cramping up from tight ankle brace, hurt so bad!! but i kept going ok, with a few stops now and then...was quite tired...lol...overall it was just an ok run for me...not particulary my best, but it wasnt too bad? :P

enjoyed it though...thanks dunc...really steep though...arghhh!

C • i totally had input with th... 1

Saturday Mar 14, 2009 #

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

about 10min warm up and 10min down

Orienteering Race race 25:12 [4] 3.2 km (7:52 / km)
shoes: Adistar cusion

very bad!!! made a massive mistake on number one, and lost about 2 and a bit minutes, which left me in a very bad state of mind for the rest of the course...grrr!!!!

Running warm up/down 5:00 [3]
shoes: Intergrators

b4 nite relays

Orienteering Race race (Night Relay-Katoa Po) 41:58 [4] 3.2 km (13:07 / km)
shoes: Intergrators

went out as leg three runner...so did an orange...hehe...was ok...first two were pretty shocking, then i got in a good rhythm and was going good, then did a big stuff up at no. 6...i was there, i just could not see it, so i was running round like a mad man! ah!! at the end, i came down the bushy cliff and tried to climb the other cliff on the other side, but then soon realised, that this was impossible! found some tape that led me to my control...eek

we won though!! WOOOOP!!! pretty mint team too!!!

C • Team 2

Friday Mar 13, 2009 #

Running 57:00 [3]
shoes: Adistar cusion

around viaduct etc.

rained on me :(

Thursday Mar 12, 2009 #

Running warm up/down 21:30 [3]
shoes: Adistar cusion

warm up to the domain 11min and warm down back was 10.30min

Running intervals 31:00 [4]
shoes: Adistar cusion

speed session...
was at the domain, did...

4x200m R pace with 200m recoverys

3x1000m I pace with 2min recovery

2x400m R pace with 200m recovery

was ok...didnt feel too bad...good to get legs moving fast again!!

Wednesday Mar 11, 2009 #

Running long 1:13:00 [3]
shoes: Adistar cusion

ran for 61 min around viaduct etc... was freaking windy...ran with amber and rach for most of it...

then went straight to gym and did 12min on treadmill...quite fast...which was good

Strength and Conditioning 20:00 [3]

core and leg strengthening at gym

C • treadmill 7

Cycling warm up/down 6:00 [3]

on bike as warm down

Tuesday Mar 10, 2009 #

Running warm up/down 22:30 [3]
shoes: Adistar cusion

Run to the Domain and aroundish... 12.00min

run back was 10.30min

Orienteering Race race 42:30 [4] 6.6 km (6:26 / km)
shoes: Adistar cusion

Orienteering at the Domain.
was alright, i like the fact that the summer series up here are long!!
it was quite tough having to run quite fast/hard most of the way...did a mistake going to 11...i fuly missed the track and kept running along this bag track for ages b4 i finally realised and had to run all the way back down! grr...

it was 6.6km in a straight line, but i swear i did so much more!!! :P

Monday Mar 9, 2009 #

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

3min warm up uphill on track

C • cool 1

Orienteering training 1:27:00 [3]
shoes: Intergrators

went training in weiti forest...was pretty av..

was extremely junky and spent most of the time bush bashing..

went with rach and imogene, started out doing a 4min team pursuit thingy, then we just ended up taking turns navigating, with verbalisation...bit of a struggle as it became darker, couldnt really see anything but we got back :P

Sunday Mar 8, 2009 #

Running warm up/down 6:00 [3]
shoes: Intergrators

Orienteering Race race 59:02 [3]
shoes: Intergrators

went orienteering at duders beach??
was pretty slow and crap for me, just went around this big peninsula, made a few dumb mistakes at the end, i was really hesitant, and had been going a bit slow, it was slippery and i am so concious about rolling ma sprained ankle! gr! i hope this doesnt happen all the time, i really wana run fast down hills!!!!

warm up/down 7:00 [3]
shoes: Adistar cusion

warm up at gym, did the hill session

Strength and Conditioning 20:00 [3]
shoes: Adistar cusion

strength training room, was pretty good!!

Cycling warm up/down 18:00 [3]
shoes: Adistar cusion

was the warm down, put it on random, it sent me up and down hills, i was fully drowning in my own sweat, and my heart rate went up to 170 a few times lol...good though!

Saturday Mar 7, 2009 #

Running long 1:30:30 [3]
shoes: Adistar cusion

run with rach, was really hot...other than that, it was pretty good

Friday Mar 6, 2009 #

Running warm up/down 17:00 [3]
shoes: Adistar cusion

Running intervals 38:00 [4]
shoes: Adistar cusion

Intervals in the domain,
a bit wet! shoes were soaking...

7x(2min I pace, 1min jog, 1min I pace, 30sec jog, 30sec I pace, 30sec jog)

felt ok, havnt done speed work in ages!!!!!

Cycling warm up/down 12:00 [3]
shoes: Adistar cusion

warm up at gym

Strength and Conditioning 15:00 [3]
shoes: Adistar cusion

core, and leg strengthening exercises/circuit thingys

warm up/down 5:00 [3]
shoes: Adistar cusion

warm down, couldnt b bothered..lol

Thursday Mar 5, 2009 #

Running 56:00 [3]
shoes: Adistar cusion

ran with amber 4 first half, then with rach for 2nd half...was ok, really windy!!!! fell over
:( lol

Wednesday Mar 4, 2009 #

Running long 1:00:00 [3]
shoes: Adistar cusion

went 4 run with amber and james, was alright bit sore

Strength and Conditioning 10:00 [3]

Tuesday Mar 3, 2009 #

Running warm up/down 10:00 [3]
shoes: innov8 rocklite 285

Orienteering Race race 30:02 [4] 5.4 km (5:34 / km)
shoes: innov8 rocklite 285

summer series at selfs farm...was ok, twisted my sore ankle before numba 1, but just ran it out...was hard to run fast, felt quite puffed! :P

Monday Mar 2, 2009 #

Running 34:00 [3]
shoes: Adistar cusion

went for a run around domain and streets etc... went at quite a bit of a faster pace than usual...was good!! soo hot!!ah

warm up/down 6 [3]
shoes: Adistar cusion

Strength and Conditioning 15:00 [3]
shoes: Adistar cusion

circuit thing at gym

warm up/down 6 [3]

Sunday Mar 1, 2009 #

10:00 [3]
shoes: Adistar cusion

10min warm up

Strength and Conditioning 15:00 [3]
shoes: Adistar cusion

circuit and weights etc. at gym

Cycling 11:00 [3]
shoes: Adistar cusion

warm down, actually pretty intense, as i was dripping with sweat at the gym...ewww

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