Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending May 31, 2012:

activity	#	time	miles	km	+m
Running	26	22:23:44	138.71	223.23	1547
Orienteering	5	7:00:49	21.37	34.38	730
Strength and Conditioning	5	4:41:00
Total	34	34:05:33	160.08	257.62	2277

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Thursday May 31, 2012 #

1 PM

Running 52:16 [3] 10.04 km (5:12 / km) +143m 4:51 / km
(injured) shoes: Asics GT 2170

Just another run to keep it all moving...was way better than yesterday...not so sore..still a bit tight though, but seemed to warm up a bit...just did an out and back run...coming back up the side of Mt Eden was tough...had to stop and stretch the lower calves/Achilles before I ran up it, or else it wouldn't have been very nice :S
walking around today, i could feel tight calves and achilles, especially on the sore foot side...hmm..gonna give these a stretch so it helps out the arch a bit

Wednesday May 30, 2012 #

11 AM

Strength and Conditioning 56:00 [3]

the usual... foot quite sore when holding the planks

4 PM

Running 42:14 [3] 7.66 km (5:31 / km) +74m 5:15 / km
(injured) shoes: Asics GT 2170

Wanted to test out the foot...felt ok...well actually a bit sore...felt like it warmed up a bit as the run went on...its just so sore on the ball of my foot and tight in the arch :S hmm...

Tuesday May 29, 2012 #

5 PM

Running warm up/down 16:56 [3] 3.14 km (5:24 / km) +15m 5:16 / km
(injured) shoes: Asics GT 2170

warm up to domain...gurgly stomach :S

Running intervals 31:19 [5] 6.13 km (5:06 / km) +2m 5:06 / km
(injured) shoes: Asics GT 2170

so many problems with intervals today... :(
attempted 1ks, well stopped when the guys stopped...felt ok on first one, bit funny with my breathing...then the rest of them were crappy :( couldnt get the timing of my breathing right, sore stomach and then half way through the 5th one i just had to stop as my arch was mega sore, it was freaky :S
sighhh...i just want to feel good :/

C • :( 4

Running warm up/down 18:57 [3] 3.1 km (6:07 / km) +27m 5:52 / km
(injured) shoes: Asics GT 2170

foot ok on the warm down...felt good to just jog

Monday May 28, 2012 #

3 PM

Running warm up/down 13:42 [3] 2.27 km (6:01 / km) +84m 5:05 / km
shoes: Asics GT 2170

warm up to mt eden

Running hills (Spänst) 44:00 [3] 2.02 km (21:49 / km)
shoes: Asics GT 2170

Hill technique stuff...quite good today :) was by myself though :( it was so humid! i was sweating so much!!

Running warm up/down 11:20 [3] 2.03 km (5:34 / km) +7m 5:29 / km
shoes: Asics GT 2170

warm down back home

Sunday May 27, 2012 #

11 AM

Orienteering race 1:28:38 [4] 11.74 km (7:33 / km) +228m 6:53 / km
(injured) shoes: X-Talons 190 (red)

90min Rogaine out at Waiuku...was quite fun, apart from the control that was 150m in the wrong place :( lost a lot of time there, so my route at the end was hindered by this, so had to cut it short to get back in time...damn :/
Oh well, besides this, was a fun training session, was quite tired, and the foot rather tender (ball of the foot)...and I had my inov8s, that have already died pretty much... I think my route was not so good, maybe with fresh legs and a better route, the girls may have been able to get them all??

and here is my map :)
http://www.doma.sprintthebay.org/show_map.php?user...

Orienteering warm up/down 24:24 [2] 2.33 km (10:27 / km) +30m 9:49 / km
shoes: X-Talons 190 (red)

Control collection after lunch and the prize giving... found it really awkward to run with the controls once I had a bit of a bunch in my hand :P

Saturday May 26, 2012 #

Orienteering race 1:35:29 [5]
(injured) shoes: Asics GT 2170

Did Auckland Sprint Day where we did 14 small sprints in one whole day from 8am to 5.30pm!!! So tough!!
I struggled to get my head around the orienteering side of things all day...dont know what was going on :S Hammys were still sore, and foot got rather sore from all the excessive sprinting on hard surfaces :(
Still, a massively fun day :D

Running warm up/down 10:00 [3]
shoes: Asics GT 2170

Just some jogs between some of the races...didnt really have much time to do anything else...

Friday May 25, 2012 #

3 PM

Running 36:31 [3] 6.49 km (5:38 / km) +112m 5:11 / km
(injured) shoes: Asics GT 2170

just a jog about...felt so shit today...had a bad sleep last night, and my hammys were still tight...also my foot was playing up a bit which wasn't fun :( good to take it easy though...

Thursday May 24, 2012 #

2 PM

Running warm up/down 16:30 [3] 3.01 km (5:29 / km) +7m 5:26 / km
shoes: Asics GT 2170

warm up to the domain and around with Greta...man my hamstrings are still so sore :(

3 PM

Running intervals 27:00 [5] 5.42 km (4:59 / km) +2m 4:59 / km
shoes: Asics GT 2170

5x3min on, 3min off...was good on the first one, then I just couldnt get my breathing under control and my hammys were quite tight... still a good session, but not as speedy as I would have liked to have gone :(

Running warm up/down 19:06 [3] 3.25 km (5:52 / km) +28m 5:38 / km
shoes: Asics GT 2170

warm down home...ooossshhh hamstrings!

C • ooooshh 1

Wednesday May 23, 2012 #

12 PM

Strength and Conditioning 57:00 [3]

Usual strength...dont know why it was 57min tho? woops :P

6 PM

Running 49:02 [3] 8.45 km (5:48 / km) +159m 5:18 / km
shoes: Asics GT 2170

Ran with Georgia as she is up on a conference :) we went up Mt Eden and to the domain...legs and butt very sore! Was fun to run with Georgia though :D

Tuesday May 22, 2012 #

Note

Oh My gosh!!! my butt and inner thighs are so freakin sore from yesterday!! blimmin painful much?!

4 PM

Running warm up/down 18:07 [3] 3.25 km (5:34 / km) +3m 5:33 / km
shoes: Asics GT 2170

warm up to domain and around with the girlies

5 PM

Running intervals 24:28 [3] 3.61 km (6:47 / km) +2m 6:46 / km
shoes: Asics GT 2170

Did leg speed intervals with Greta, Jula, Laura and Sarah
10x150m with 2min recovery...aim was to increase cadence and really make the leg turnover go quickly...was hard!!! I couldnt go much faster as I was concentrating and making my legs go so quickly! :P fell behind the other girls a bit :)
fun to do something new and to actually help with technique :)
something went a bit funny with my splits as I was a bit behind, I started each time ahead of my beeps on my watch...so splits are not really correct...

Running warm up/down 18:06 [3] 2.95 km (6:08 / km) +27m 5:52 / km
shoes: Asics GT 2170

warm down round the domain and back home

Monday May 21, 2012 #

4 PM

Running warm up/down 11:19 [3] 1.89 km (5:59 / km) +75m 4:59 / km
shoes: Asics GT 2170

warm up to mt eden

Running (Spänst) 46:44 [3] 1.98 km (23:33 / km)
shoes: Asics GT 2170

the same as usual...3 hill strides at the end too...was pretty good...tired on a few

Running warm up/down 10:12 [3] 1.82 km (5:36 / km) +7m 5:30 / km
shoes: Asics GT 2170

warm down back down mt eden

lots of stretching afterwards..

Sunday May 20, 2012 #

11 AM

Orienteering 1:42:57 [3] 9.76 km (10:33 / km) +423m 8:40 / km
shoes: Icebugs

Did the Rogaine out at Beautiful Hills and Whites Line...Only managed to do the Beautiful hills part of the map as I was up for the challenge...knew I wouldnt get many points this way, but I thought it could be tough and fun...U was rather slow in places, especially the green, and took forever trying to get 59, and didnt even get 47 as it was getting really late, and the map made no sense... fun times though

haha bit of a joke for where I went in places really :P
http://www.doma.sprintthebay.org/show_map.php?user...

Saturday May 19, 2012 #

9 AM

Running warm up/down 14:31 [3] 2.66 km (5:27 / km) +2m 5:26 / km
(sick) shoes: Asics GT 2170

So cant really sleep at the moment, so am super duper tired and a bit blocked up still :S
Ran to the domain to meet greta, then we did a lap around

Running tempo 12:36 [5] 3.01 km (4:11 / km) +2m 4:10 / km
(sick) shoes: Asics GT 2170

Was supposed to be a bit of a time trial thing, but with the condition I was in, turned out to be a bit more of a tempo :/
we went on the grass and on a few hills in the Domain, so was super slippery in places...wanted to push harder and run faster, but the body just wouldnt allow me, and was really hard to breath...oh well...good to see how it will be when I am healthy :)

Running warm up/down 25:35 [3] 4.34 km (5:54 / km) +27m 5:43 / km
(sick) shoes: Asics GT 2170

Cruisey as recovery and warm down with Greta, then ran home

Friday May 18, 2012 #

Note

stayed up till 2.30am last night to watch EOC :( they just have awesome coverage of it all, and it gets me so excited!! :P Maybe a nap today will be good sometimes, or else ill probably get sick again :(

Note
(sick) (rest day)

So had another rest day as felt so tired and staying up late really didnt help :S

Thursday May 17, 2012 #

3 PM

Running warm up/down 22:13 [3] 3.89 km (5:42 / km) +7m 5:39 / km
shoes: Asics GT 2170

cruise to the domain and around with my buddies :) we saw greta finishing off her intervals too :)

Running intervals 31:33 [5] 6.29 km (5:01 / km) +2m 5:01 / km
shoes: Asics GT 2170

did a Pyramid training with Laura, Jula and Sarah A :D so good to have a group :)
did 30s, 1min, 1.30, 2, 2.30, 3, 3, 2.30, 2, 1.30, 1min, 30s....with half the interval time in recovery for each one...
was really tough! died a bit on the 3min and around the 2.30min, and can see that in my pace average :/ but surprisingly felt sort of ok since being a bit sick recently... was a bit boggy and slippery in places too...
yay its exciting to look at the globe information :P cool to see my pace for each interval.

Running warm up/down 17:45 [3] 3.04 km (5:51 / km) +27m 5:36 / km
shoes: Asics GT 2170

slow warm down...a lap with the others, then ran home...was a bit chilly today too...

Wednesday May 16, 2012 #

4 PM

Running 38:33 [3] 7.21 km (5:21 / km) +74m 5:05 / km
shoes: Asics GT 2170

Did a jog today :) feeling a lot better, but still not quite 100%...was spitting out shit all the time and sometimes found my breathing a bit difficult, but my body was feeling good...quite surprised as I just can't sleep well at the moment :( grr

C • yay 3

Tuesday May 15, 2012 #

Note
(sick) (rest day)

So I felt really tired after uni so decided just one more day resting just to be sure my body will be fine for starting back 2mw...

Monday May 14, 2012 #

Note
(sick) (rest day)

Had another rest day as was just feeling so tired, and a little blocked up...unsure whether to run or not tomorrow either..will see how I feel after uni

Sunday May 13, 2012 #

Note
(sick) (rest day)

Didn't want to, but had to :( sore throat and extremely tired...had to do a lot of uni work too, so didn't want to push it :S

Saturday May 12, 2012 #

Note

I think im getting sick... :( uh oh...hopefully i wake up 2mw morning and i feel awesome :D .... :S

10 AM

Orienteering 57:32 [3] 6.92 km (8:19 / km) +35m 8:07 / km
(injured) shoes: X-Talons 190 (red)

Training Day...
First off, followed Duncan on the corridor exercise, then saw Cos and Renee so followed and helped them a little...

Then O-Intervals with Laura and Jula...they were good! heaps of fun, and the exact training I need right now..the intense fast ones! I was completely messy on quite a few, but some had pretty awesome flow...definitely need to do a bit more of this :)

1 PM

Orienteering 48:49 [2] 3.64 km (13:25 / km) +14m 13:09 / km
(injured) shoes: X-Talons 190 (red)

Followed behind Cos for a bit of the control picking, then onto Sarah for the rest of the course...hope I gave some useful tips...noticed that the contact with the map needed to be a bit more for both of them, and their compass work.
was good to see what they get up to :)

Orienteering 3:00 [5]
(injured) shoes: X-Talons 190 (red)

?? Maybe about 3min of intense running/orienteering :P
it was a tag relay thing...so one control at a time....had to wait for the person in your team to give u the map, then at the next control you pass it to the next person etc till you end up where you started! was so much fun! but laura and I were with the fast guys, so i would just follow and run as hard as i could and not look at the map :P

Friday May 11, 2012 #

10 AM

Running 39:06 [3] 7.24 km (5:24 / km) +73m 5:08 / km
(injured) shoes: Asics GT 2170

cruise before uni...got like 1 proper hour of sleep last night i swear!! i just felt so irritated and restless and itchy...not good :/

5 PM

Strength and Conditioning 56:00 [3]

Thursday May 10, 2012 #

4 PM

Running long 1:23:25 [3] 15.41 km (5:25 / km) +271m 4:58 / km
(injured) shoes: Asics GT 2170

Run up mt Eden, went so fast up here today :) then down the other side, through epsom, then to One tree hill and looped round there and back...silly me though, thought i could go on the mt eden tracks and beat the darkness...turns out i couldnt and i was going sooo slow like 8min per km :P i was freaking out with every step coz i actually couldnt see :P
rest of the run was really good :)

Wednesday May 9, 2012 #

9 AM

Running hills 53:07 [3] 8.5 km (6:15 / km) +288m 5:21 / km
(injured) shoes: Asics GT 2170

hill run just looping around mt eden a few times as i didnt want to cross heaps of roads in the rain...was really tough as was either climbing or running down some pretty steep hills most of the time

5 PM

Running warm up/down 11:39 [3] 1.9 km (6:08 / km)
(injured) shoes: Asics GT 2170

from home up to mt eden and the track which I use for Spanst

Running hills (Spänst) 40:55 [3]
(injured) shoes: Asics GT 2170

Did Spanst, the hill plyometric/drill thingys.. was all alone tonight doing these :( hope to have some friends with me next time...I felt quite good doing them which was cool :) Got so dark by the end, kind of scary...Some guy walked past me as i was doing the sideways hops, and he said to me "you know once you get to Cook Strait, there is a ferry you can take...this is for when you jump sideways from the top of the north island and make your way to the south at the bottom" haha wtf...i was like "haha yeah thanks" ...so i must look pretty retarded doing these by myself :P
did all the sets, 5 of each one, and then 4 hill sprints at the end

Running warm up/down 10:38 [3] 1.96 km (5:26 / km)
(injured) shoes: Asics GT 2170

warm down back home

Tuesday May 8, 2012 #

4 PM

Running warm up/down 35:15 [3] 6.03 km (5:51 / km)
(injured) shoes: Asics GT 2170

22min warm up and only 13.15 warm down...was so cold and pouring down with rain, i just wanted to run home, and it was dark too

Running intervals 33:53 [5] 6.81 km (4:59 / km)
(injured) shoes: Asics GT 2170

6x1km with 2min recoveries...all by myself in the domain...was quite slowish due to the conditions...it started pouring down, wind picked up and the ground got quite slippery on the grass with my running shoes on...also got dark too :( hopefully do it with some friends next week :)

Monday May 7, 2012 #

5 PM

Running hills 35:00 [3] 5.6 km (6:15 / km)
(injured) shoes: Asics GT 2170

Cruis on some hills...went slow as i wanted to, plus i was actually quite sore down the outside of my left leg, think it is because i rolled my ankle on saturday...? vaguely remember slipping off the footpath :P

Strength and Conditioning 56:00 [3]

Strength after running...rather weak on the planks today...feeling a bit tired :/

Sunday May 6, 2012 #

Note
(rest day)

yayyy took a rest day today :D felt like it was about time...plus i had a field trip all day too, so kind of fits in :P

Tiomila looked super cool and sooo fun! Can't wait to do it next year :D

Saturday May 5, 2012 #

4 PM

Running long 1:29:25 [3] 18.41 km (4:51 / km)
(injured) shoes: Asics GT 2170

Ran to the Waterfront from Greta's...so a few hills to warm me up, then a long flat, fastish run... some guy started running with me when i caught him up, so i put on the pace, then he said to me "dont mind me, im just going to use you for pacing" wtf?! haha so i was like "ok :)" so i kept getting faster and was running around 4.20 per km for a long time, then he eventually got too puffed and eased off :P then i just kept going at a reso pace around 4.30-4.40 along the waterfront which was good :) bit tired coming back over the hills back to Greta's, especially the one near Baradene and St Kents...

Friday May 4, 2012 #

Note

Took Nellie the Dog for quite a decent walk/jog yesterday arvo/night...was nice :) she was pretty pooped after :P

9 AM

Running 39:30 [3] 7.35 km (5:22 / km)
(injured) shoes: Asics GT 2170

Cruise around the domain before breaky...was really stuffed as i am not good at running before food, and i went to bed after midnight last night :( bad girl :(

Thursday May 3, 2012 #

4 PM

Running long 1:28:49 [3] 15.76 km (5:38 / km)
(injured) shoes: Asics GT 2170

Run with Greta...we went to Western Springs and around there, then through all the parks on the way back to ours...then went through mt eden suburb a bit towards mt eden, then we went around mt eden (greta made me stop and go on the swing coz i had never been on it before :P) then home :)

C • swing stops 5

Wednesday May 2, 2012 #

12 PM

Strength and Conditioning 56:00 [3]

The usual strength

did this a lot later than I wanted too....tried to figure out how I can buy an extra bag on my flight...such a mission...can anyone help??

4 PM

Running tempo 44:40 [4] 9.3 km (4:48 / km)
(injured) shoes: Asics GT 2170

To western springs and a loop there and back...I wasnt actually planning to run fastish... but decided once i started running to just keep on running at a good speed :) was mostly around 4.30min per km the whole way...apart from the end with the blimmin steep hills! slowed me down a bit, but still managed to push :) not putting climb in as its so effed up?!

C • Climb 1

Tuesday May 1, 2012 #

Note

Oh and found a $10 note on the warm down! oh yeaaa!! so spent it on some goodies for duncan, Jula and I :P

C • Boomtown 5

4 PM

Running warm up/down 16:52 [3] 2.8 km (6:01 / km)
(injured) shoes: Asics GT 2170

cruise up mt eden to warm up with Jula and Duncan

Running intervals 29:05 [5] 5.3 km (5:29 / km)
(injured) shoes: Asics GT 2170

Long hills....10x2min with 1min recoveries...was pretty good :) really tough! the downhill bit on some really hurt, but good we only did it like 1 and a 1/2 times...

Running warm up/down 11:50 [3] 1.9 km (6:14 / km)
(injured) shoes: Asics GT 2170

warm down back down mt eden and home

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