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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Orienteering training12 12:42:00
  Running18 11:04:30 0.62 1.0
  Strength and Conditioning5 2:35:00
  Orienteering Race3 1:56:31
  Cross trainer1 22:00
  Swimming1 20:00
  Total28 29:00:01 0.62 1.0

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Sunday Jan 31, 2010 #

Orienteering Race race (JWOC long trial) 55:59 [4]
(injured) shoes: Inov8s - Flyroc 310

went ok... made a big booboo at number 3 and then the rest was just averagely good...just slower towards end...
foot sore especially jumping over logs etc

Running warm up/down 10:00 [3]
(injured) shoes: Inov8s - Flyroc 310

Saturday Jan 30, 2010 #

Running warm up/down 20:00 [3]
(injured) shoes: Inov8s - Flyroc 310

Orienteering Race race (JWOC middle trial) 41:49 [4]
(injured) shoes: Inov8s - Flyroc 310

average as... was okish... then made a mistake at number 10 when i caught a huge train and then lost my concentration for the last few...it sucked!

Friday Jan 29, 2010 #

Running warm up/down 20:00 [3]
(injured) shoes: Adidas-adistar ride

sore sore

Orienteering Race race (JWOC sprint trial) 18:43 [3]
(injured) shoes: Adidas-adistar ride

screwed up number 5 bad...was so wrong(the map) and then bad route choices toward the end... number 8 is where i started losing it

Thursday Jan 28, 2010 #

Orienteering training 1:00:00 [3]
(injured) shoes: Inov8s - Flyroc 310

intense k backwards... shiteee!!!

star relay with todd! love these eh... have to concentrate hard out whilst doing short sharp burst of running!!

Wednesday Jan 27, 2010 #

Orienteering training 1:50:00 [3]
(injured) shoes: Inov8s - Flyroc 310

did the simplification exercise, then did traffic lighting with Ross and the intense Km in the arvo... good trianing :)
collected controls with angelo falangelo too

Tuesday Jan 26, 2010 #

Orienteering training 1:45:00 [3]
shoes: Inov8s - Flyroc 310

control picking, then a follow john exercise(relocation) and then the "flying mile!" good training again :)

Monday Jan 25, 2010 #

Orienteering training 1:20:00 [3]
shoes: Inov8s - Flyroc 310

training at smedley... was good fun!! a few little mistakes...felt good despite lack of sleep though

Sunday Jan 24, 2010 #

Orienteering training 1:00:00 [3]
shoes: Adidas-adistar ride

putting out, collecting, waking up and checking controls for Sprint the Bay

Saturday Jan 23, 2010 #

Orienteering training 1:30:00 [3]
shoes: Adidas-adistar ride

putting out, checking, waking up and collecting controls at all 3 races at Sprint the Bay

Friday Jan 22, 2010 #

Event: Sprint The Bay
 

Orienteering training 40:00 [3]
shoes: Adidas-adistar ride

putting out controls in rain etc :(

Thursday Jan 21, 2010 #

Note
(rest day)

think i rested?? lol

Wednesday Jan 20, 2010 #

Running hills 40:00 [3]
shoes: Adidas-adistar ride

just a run in the arvo...was sooo hot!! was actually running a bit faster than usual which was good :)

Swimming 20:00 [3]

actually did quite a few lengths of the pool after running, then some sort of aqua jogging :P was totally shit, but oh well

Tuesday Jan 19, 2010 #

Running 36:00 [3]
shoes: Adidas-adistar ride

run with amber and Maja

Strength and Conditioning (Pilates) 20:00 [3]

abb sculpting one with amber, maja and Zenia... hehe

Monday Jan 18, 2010 #

Running warm up/down 26:00 [3]
shoes: Adidas-adistar ride

16min WU and 10min WD

Running intervals 32:00 [5]
shoes: Aasics track spikes

16x200m reps... with 100m jog/ recovery between each one... soooo tiring!! kept up with amber for some which was good :) so dead by the end

each one was between 33sec and 38(on the slow ones)

Sunday Jan 17, 2010 #

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

about 7WU and 8WD

Orienteering training 45:00 [4]
shoes: Adidas-adistar ride

testing out Frimley, EIT and NBHS sprints for sprint the bay... me and duncan just drove to each one after the other!
C • cool races 1

Saturday Jan 16, 2010 #

Running hills 52:00 [3]
shoes: Adidas-adistar ride

run with sean... and geoff tagging along behind...was funn

Friday Jan 15, 2010 #

Cross trainer 22:00 [3]
shoes: Adidas-adistar ride

was pretty tired after work and it was pouring down too

Strength and Conditioning 20:00 [3]

Thursday Jan 14, 2010 #

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

warm up warm down

Orienteering training 25:00 [4]
shoes: Adidas-adistar ride

running duncans course 2 for sprint the bay at arataki, and then running behind him for course 3...

Wednesday Jan 13, 2010 #

Running warm up/down 20:00 [3]
shoes: Inov8s - Flyroc 310

10min wu and 10min wd

Orienteering training 32:00 [3]
shoes: Inov8s - Flyroc 310

ross's course at te aute... what a mission!

Strength and Conditioning (Pilates) 1:00:00 [3]

wowza... soo much more unflexible than i used to be,,,

Tuesday Jan 12, 2010 #

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

10min warm up and 20min warm down

Running race (club night) 3:30 [5] 1.0 km (3:30 / km)
shoes: Aasics track spikes

couldve gone a bit faster at the end i feel... the course was changed due to it being very windy

Monday Jan 11, 2010 #

Note

tired as from yesterdays fun and finished work at 6pm...was tired...

Sunday Jan 10, 2010 #

Note

had work and then our staff party.,. no time in between...played laser force though!! :)

Saturday Jan 9, 2010 #

6 PM

Running 55:00 [3]
shoes: Adidas-adistar ride

run up the peak with amber... was very tired from starting work at 6am!

Friday Jan 8, 2010 #

7 PM

Running warm up/down 25:00 [3]
shoes: Inov8s - Flyroc 310

warm up and warm down etc and in between testing route choice legs

Orienteering training 30:00 [3]
shoes: Inov8s - Flyroc 310

testing ross's course and doing some route choice legs etc

Strength and Conditioning 30:00 [3]
shoes: Inov8s - Flyroc 310

jumpy stuff in the reserve with ross and duncan, then abb wheel etc when i ran home

Thursday Jan 7, 2010 #

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

cruisy run at 9pm after mapping.. woop

Wednesday Jan 6, 2010 #

Orienteering training intervals 1:15:00 [4]
shoes: Inov8s - Flyroc 310

Tennis O type training with Martin and Scott

the times for each loop were...
5.25min
(7min to next start)
7.04min
(2min to next start)
6min
(4min to next start)
16min
(5min to next start)
7min
(3min to next start)
9min

was alright... made a mistake on the 4th loop ... the map was really hard to run... really uneven and lots of long grass... it was all open as well... so no forest...

Orienteering training 10:00 [3]
shoes: Inov8s - Flyroc 310

jogged around after and collected a few controls...was getting dark now :S

Tuesday Jan 5, 2010 #

Running warm up/down 21:00 [3]
shoes: Adidas-adistar ride

10min WU

11min WD

Running intervals 28:00 [5]
shoes: Aasics track spikes

7 x (400m, 1min jog, 200m, 45sec jog)

was pretty good... did them with amber and Zenia... was pretty tiring...

first few were good then i got slower by a few seconds in the end...

Monday Jan 4, 2010 #

Strength and Conditioning 25:00 [3]

a bit tired from work etc

Sunday Jan 3, 2010 #

Running 41:00 [3]
shoes: Adidas-adistar ride

easy run along Waimarama beach... nice afternoon :)

Saturday Jan 2, 2010 #

Running long 1:25:00 [3]
shoes: Adidas-adistar ride

ran over the peak to the Tuki Tuki River with the big clan again :P was nice... i felt really heavy and tired today though... didnt swim in the river...was too cold... but Maja and Zenia managed to jump in

Friday Jan 1, 2010 #

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

Huka Falls... whoooo very tiring and it was extremely hott!! sooo tired :S ran with Marie, Zenia, Maja, Martin, James, Ross, Amber and Duncan... a big clan of us!! was fun :D

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