Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Dec 31, 2009:

activity

time

miles

Running

21:37:06

2.86

4.61

Strength and Conditioning

2:45:00

Orienteering training

2:42:20

Cycling

35:00

Total

27:39:26

2.86

4.61

2:05

0:00

» now

Thursday Dec 31, 2009 #

Running long 2:05:00 [3]
shoes: Adidas-adistar ride

Did the W2K track in Taupo... was really hot!!

ran with martin, ross, duncan, james and amber... me and amber stayed at the back the whole time pretty much... was pretty good though!! did longer than I did when i raced my 1/2 marathon and i had a quicker time which is good.. we also were cruising...
shows how shit i really did feel that day when i ran it :P

Wednesday Dec 30, 2009 #

Running 35:00 [3]
shoes: Adidas-adistar ride

cruisy run...

Strength and Conditioning 20:00 [3]

Tuesday Dec 29, 2009 #

Running warm up/down 22:00 [3]
shoes: Adidas-adistar ride

10min WU and 12min WD

soooooooooo hot today!!

Running race 30:00 [4]
shoes: Aasics track spikes

did a 1600m race at athletics, then a 300m

then after, me, ross and duncan did 4X400m reps... did them ok...all around 85sec

Monday Dec 28, 2009 #

Running hills 1:03:00 [4]
shoes: Adidas-adistar ride

18min running, then 30min a bit harder on my hill run, then 15min run home from the peak tracks

Sunday Dec 27, 2009 #

Running long 1:30:00 [3]
shoes: Adidas-adistar ride

long run after a long day at work! it was our busiest day yet... so i was very tired... but felt alright on run, except for my ankle...it was playing up a bit

Saturday Dec 26, 2009 #

Note
(rest day)

ok... so today says rest OR do a 45min moderate pace... i ended up resting, not by choice though... i wanted to run with the others when they went to the river, but i was mapping at Iona for the afternoon, and i looked at the time and it was 8.30pm!!! :( so i came home and didnt run... :(
oh well... a good 3 days break will feel good :)

Friday Dec 25, 2009 #

Note
(rest day)

it says a rest today, so not feeling too guilty about not training :P

although we did make a whirlpool which was very tough and ran around the house trying to play "go home stay home" haha... we (ross, amber, duncan, martin, james, sean and me) were like little kids again!!

fun day :)

Thursday Dec 24, 2009 #

Note
(rest day)

naughty! had a rest day.... i finished work in late evening, then went to my boss's house for BBQ etc..

Wednesday Dec 23, 2009 #

Cycling (Road) 35:00 [3]

biked out to the lower tukituki for Ross's training event... was alright... think i need to buy a bike...this was quite fun

Orienteering training 25:20 [4]
shoes: Inov8s - Flyroc 310

was alright... was doing pretty good apart from a few fluffy mistakes... was good that a lot of detail had been taken off, so i used my compass a lot better :)
killed my ankle a few times which was a bit scary :S

Orienteering training 20:00 [3]
shoes: Inov8s - Flyroc 310

too dark to bike home now

whilst jogging, i collected controls with Ross and we ran back to the cars with amber and duncan... good warm down

Tuesday Dec 22, 2009 #

Running warm up/down 23:00 [3]
shoes: Adidas-adistar ride

10min WU and 13min WD with Duncan, Amber, Ross and Martin around the track

Running intervals 26:00 [5]
shoes: Aasics track spikes

Pyramid intervals on the track... pretty tiring... i am very slooowww compared to the others

100m
300m
500m
700m
1500m
700m
500m
300m
100m

all with 1min recoveries between each one

Santa came to the track too :)

Monday Dec 21, 2009 #

Running 33:00 [3]
shoes: Adidas-adistar ride

was supposed to do a hill run, but ran out of time...

just sort of did a recovery run with a few hill sprints and jumps up the stairs in the reserve

Sunday Dec 20, 2009 #

Running long 1:53:00 [3]
shoes: Adidas-adistar ride

long run after work...

around peak tracks and havelock etc etc

Saturday Dec 19, 2009 #

Note
(rest day)

didnt end up running after work... naughty naughty

Friday Dec 18, 2009 #

Strength and Conditioning 55:00 [3]
shoes: Adidas-adistar ride

10min skipping and 5min eliptical , the rest were just weights etc

Thursday Dec 17, 2009 #

Running warm up/down 35:00 [3]
shoes: Adidas-adistar ride

warm up 15min with ross and amber and 20min warm down

got sore stomach thing :(

Running intervals 38:00 [4]
shoes: Adidas-adistar ride

10 X 2min intervals out school road etc after work with ambie and ross

was pretty tiring

had 2min recovery between each

Wednesday Dec 16, 2009 #

Orienteering training 1:00:00 [2]
shoes: Adidas-adistar ride

put out some controls at park island and followed a girl around, then got a few in

Tuesday Dec 15, 2009 #

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

10min WU and 20min WD

Running race 6:01 [5] 1.0 mi (6:01 / mi)
shoes: Aasics track spikes

average...was raining and cold

Monday Dec 14, 2009 #

Running 21:00 [3]
shoes: Adidas-adistar ride

17min running, then after the hills i ran for 14min back down peak and home

Running hills 30:00 [4]
shoes: Adidas-adistar ride

faster hill running around peak tracks...fastest time ive done this loop :)

Sunday Dec 13, 2009 #

Running long 1:31:00 [3]
shoes: Adidas-adistar ride

cruisy run with amber after both of our long day at work...i started at 7am...so tired...lol

C • work 2

Saturday Dec 12, 2009 #

Running warm up/down 35:00 [3]
shoes: Adidas-adistar ride

20minutes of running towards the carpark from home and the way to the start if the training

15min of slow jogging whilst collecting controls

Orienteering training 57:00 [4]
shoes: Inov8s - Flyroc 310

training up the peak for the first summer club training event...

did the course with Geoff, as they did not have enough maps this time...
we just did a memory thing.. where one would lead each control by memory etc...

was soo freaking hot again!! :P

C • Memory 1

Friday Dec 11, 2009 #

Running 30:00 [3]
shoes: Adidas-adistar ride

easy cruise after work

Thursday Dec 10, 2009 #

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

15min WU and 15min WD

Running intervals 26:00 [5]
shoes: Adidas-adistar ride

Did 3 X hill rep circuit thingy in the redwoods

was pretty steep! was breathing so heavily!!

i was pretty tired from after work...

each hill circuit took about 5.55min and i had 4min recoveries in between

Strength and Conditioning 30:00 [3]

after running

Wednesday Dec 9, 2009 #

Running 25:00 [3]
shoes: Adidas-adistar ride

just an easy run... it was pretty hot and i was so tired after work... saw duncan and ross in the reserve, and i did ross's hill sprint for his Sprint the Bay race, and i nearly fell over and died...was pretty tough eh!!

Tuesday Dec 8, 2009 #

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

at the track

10min WU and 20min WD with Ross, Amber and Duncan

Running intervals 25:00 [5]
shoes: Aasics track spikes

4 X 1km reps (was supposed to do 6, but the kids athletics started and Ross, Duncan and Amber decided to do less too)

was sooo freaking hot!!!

3.45
3.51
3.52
3.47

pretty average...but i hopefully will get a lot better over summer

Monday Dec 7, 2009 #

Running hills 1:03:00 [4]
shoes: Adidas-adistar ride

hill run after work...was pretty tired from a big day of work...

did 18min running, then 30min at a slightly more intensified pace on some steeper hills, then 15min running back from the Peak again