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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Apr 8, 2012:

activity # timemileskm+m
  Running6 4:04:20
  Orienteering3 2:19:55 7.39 11.9 655
  Total6 6:24:15 7.39 11.9 655

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Sunday Apr 8, 2012 #

11 AM

Running warm up/down 25:00 [3]
(injured) shoes: Icebugs

about 15min warm up before the race and around 10min warm down with Angela after

Orienteering race 40:29 [5] 4.7 km (8:37 / km) +175m 7:16 / km
(injured) shoes: Icebugs

National Middle Distance
Managed to have a pretty 'safe' race today...took it quite easy in the beginning and tried to be clean as the map was super tricky...managed to be in control, and when I felt a bit hesitant, I would just stop and re-check...seemed to work pretty well :)
Did a little bit of a stuff up at 8 and lost 17sec...rather slow and hesitant to 14...but was just being careful, although should have taken the alternative route choice to mine...slow running legs and average route choice to 19...
I knew that I had actually had a pretty steady race coming through the spectator, so I knew I had to hold it together in the last loop so I could do well...I was focussed, but maybe a bit too much...was stopping and checking the map a bit more than I maybe should have? Ran a bit too fast down to 25 and didnt check my compass and ended up too far left and just stood there looking confused, before i realised and actually got it...lost 23sec there (eek! as I got beaten by Greta by 23sec in the end! :S) Bit slow to 27, very tired :P and had a fast finish :)
Ended up in 2nd, which I am so happy with as was hoping for a top 2 finish today...apart from a few small things, I was so happy with how I navigated today as it was just so tough! really tricky terrain...looked like the France maps from last year...they should have totally used today and yesterdays maps for world cup...would be awesome! the foreigners would love it!! oh well...
By the way, winsplits and routegadget are wrong...they have left out control after 10, every control on winsplits is actually the one after...
Was such an awesome course and map...very well done! It was a shame we didn't have control descriptions as it was hard to keep on flowing whilst unfolding and refolding your map all the time :S oh least our course didnt get invalidated :)

Saturday Apr 7, 2012 #

11 AM

Running warm up/down 25:00 [3]
(injured) shoes: Icebugs

15min warm up on the warm up map...very tricky, but seemed to get the hang of it fairly quickly :) ...ran down to the start triangle on the warm up map and the start wasn't so confused and a little stressed out trying to run around finding the start :P
10min warm down...some small jogging, then a small jog with Amber and James after they had finished

Orienteering race 1:22:01 [5] 7.2 km (11:23 / km) +480m 8:33 / km
(injured) shoes: Icebugs

My first time running elites Long Distance at Nationals...super tough and long than what im used too :P
Managed to have a pretty steady start, pretty clean-ish...then the long leg was very hesitant and lost a bit of time here and there...then number 10 and 11 were very poor route choices so lost a little there....then #12 was a biggy :( think i did the same as imogene :S i started running down the sand, then realised the strip will be too shit, so ran back up the sand on a hill for a bit which was so tiring and really stupid of me...then back down the big open sand to the white forest, which i just ran on my compass till i hit the big depression clearing thing...but i went to the wrong one...the big one more to the right, so then i ended up near the track and had to figure it out again and get to the control...grr silly me :P
then after the spectator, I was just super exhausted...hardly running :/ I think I really needed to take a leppin or something to keep me focussed on that last bit...i was just so messy and all over the place...
At 14 I was 6sec behind Greta, then I lost 3 and a 1/2mins on the last loop just from my messyness and slowness :S eek...need practice at this...
overall an ok run apart from a few errors...felt like some of my techniques were really good which was positive to know :) foot a little sore near the end, but nothing to bad..
Got 4th, 5.30min down from Amber...yay she won! :D

Friday Apr 6, 2012 #

Running warm up/down 20:00 [3]
(injured) shoes: Saucony grid type A3 (racing f

around 10min warm up on the warm up map and around 10min warm down with Amber

Orienteering race 17:25 [5]
(injured) shoes: Saucony grid type A3 (racing f

Nationals Sprint

This was a really fun course! Really challenging!
I actually was not very happy with my race, but there were some good things about it.
felt like I took a while to get into the map in the first few controls...stuffed up #4 as the sides of the stairs had huge walls on each sides, and I just got soo confused and lost 30sec!! :( After that, I was just trying to orienteer a bit cleaner...I was just so hesitant and couldn't see some of the controls around corners etc...stuffed up 12 as i thought i was maybe to early as it was behind this tiny corner on the building... then #19 i went down into the stream, then realised it was up above, although there was a huge impassable wall which was marked as passable, so had to go all the way back around to get to it...Apparently I lost 6 sec to Greta just in the finish chute, which is really weird as i went real hard and pulled away from tessa and mace, although they have faster splits than me?? so weird?? possibly both the finish controls were not in sync, which is terrible for a sprint!!! Some of the dead heaters may have been faster than others etc... bit dodgy :/ at nationals, surely u would make sure this is right??? oh well... :/ If I was only a few seconds behind Greta, then maybe I would have something to really complain about, but it doesnt effect me that much, but for some maybe??? :S
other than the mistakes and average flow, I was happy with a few quick route choice decisions, and my overall placing of 2nd in my first year of elites... :)
Bring on'll b tough!!! 7.2km with 480m climb!! sheeesh!!!

Thursday Apr 5, 2012 #

12 PM

Running 40:00 [3]
(injured) shoes: Asics GT 2170

nice cruisy jog...still very tired from lack of sleep, but body felt good...arch a bit tight, but felt easier as run went the middle of my run i did a few sprints and jogging on the field in the domain for 10min..was hot today too! :) nice and sunny!

Wednesday Apr 4, 2012 #

(injured) (rest day)

Rest day glad as I have a test at 3pm and had a test yesterday, assignment monday and an assignment due 2mw...arghh!?!?! Was up till 12.30 last night and got up earlyish to very tired right now, but have to soldier on...I hate the wk just before the break...Uni is so cruel! Great lead up for nationals with some quality sleeps huh... :S

Tuesday Apr 3, 2012 #

5 PM

Running warm up/down 33:00 [3]
(injured) shoes: Asics GT 2170

20min warm up with duncy and 13min warm down

Running intervals 26:20 [5]
(injured) shoes: Asics GT 2170

intervals with duncan...we were the only ones tonight... did 10x400m with 90sec recoveries...took a while to get into them, but they were good otherwise...
quad a bit sore from wearing orthotics...forgot about this :S with some stretch and self massage and rest tomorrow, will b all g :)

Monday Apr 2, 2012 #

4 PM

Running long 1:15:00 [3]
(injured) shoes: Asics GT 2170

up and around mt eden then across to OTH and a loop there, then back via mt eden again...foot felt way better than yesterday :) muscles bit tight still though :/

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