Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Mar 22, 2009:

activity

time

miles

Running

4:00:00

Strength and Conditioning

1:10:00

Orienteering Race

1:09:32

5.41

(12:52)

8.7

(8:00)

Orienteering training

1:00:00

Running Race

20:26

3.11

(6:35)

5.0

(4:05)

10:00

Cycling

7:00

Total

7:56:58

8.51

13.7

1:42

0:00

» now

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

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