Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Apr 25, 2012:

activity	#	time	miles		km		+m
Running	6	4:05:46	26.69	(9:12)	42.96	(5:43)	246
Orienteering	4	1:47:24	4.07		6.55
Total	8	5:53:10	30.76		49.51		246

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Wednesday Apr 25, 2012 #

Note

p.s i need a fast SI card...especially for events like this :P none of this shitty old one

link to my Doma where i put up all my routes :)
http://www.doma.sprintthebay.org/index.php?user=bu...

2 PM

Running warm up/down 11:34 [3] 2.16 km (5:21 / km)
(injured) shoes: Asics GT 2170

warm up before ultra sprint...needed to do this as the legs a bit niggly in places

Orienteering race 7:30 [5] 1.53 km (4:54 / km)
(injured) shoes: Asics GT 2170

Ultra Sprint Race day at Barry Curtis Park...did 3 courses, then the top four in each grade had a final sprint off...was cool as!! never done this fast thinking, tricky orienteering before :) Loved it!

Map A- did ok...a bit iffy in the maze part, and didnt realise there was an enlarged part on the side of the map till after...oops

Orienteering race 6:58 [5] 1.4 km (4:59 / km)
(injured) shoes: Asics GT 2170

Map B- did ok-ish on this one...started running the wrong way to the maze, well realised as soon as i had missed the turn off, so then turned back, so missed a little bit of time there...maze not so great again...just feeling a bit slow i guess :/

Orienteering race 8:43 [5] 1.7 km (5:08 / km)
(injured) shoes: Asics GT 2170

Map C- oopsy...worst one out of all of them :S good start, then screwed up coming out of 5, then at 6 i held my SI card in, but it didnt register, so then tried again and it did...so annoying...then stuffed up going to the maze again, ran down wrong track to start off with...so stupid...Maze ok sort of? stuffed up route coming back to the maze for the 2nd time, went long way round and was so confused...:/

Running 8:00 [2] 1.0 km (8:00 / km)
(injured) shoes: Asics GT 2170

slow jog between the races

3 PM

Orienteering race 9:13 [5] 1.92 km (4:48 / km)
(injured) shoes: Asics GT 2170

Final- was a mass start with the top 4, so Laura, Greta, me and Jula... had a new part to the map where there was a big circle with 3 controls in it, and we could get them in any order at that part of the course. We sorted our placings out pretty early (Laura, Greta, me then Jula)...nearly got wrong one at the tree one just before maze for the first time, then got the wrong one just before the maze for the 2nd time, realised, then had to turn back and get right one... overall incredibly fun and cant wait to do something like this again!! :D very tired now :P

Running warm up/down 17:57 [3] 3.1 km (5:47 / km)
(injured) shoes: Asics GT 2170

Warm down with Greta, Jula and Laura and Nelly(the dog) for about 10min, then the last bit with Immy :)

A - Splits

B - Splits

C - Splits

F - Splits

Tuesday Apr 24, 2012 #

5 PM

Running warm up/down 24:23 [3] 4.18 km (5:50 / km)
(injured) shoes: Asics GT 2170

warm up with the crew to and around domain

Running intervals 33:34 [5] 6.2 km (5:25 / km)
(injured) shoes: Asics GT 2170

6x1km but they were a bit shorter as stopped when the guys did so we had same recoveries of 2.30min...we had a lot of hills in each rep, so was super tough! some really steep hills! I felt rather slow today :/ just not feeling atm...hopefully soon :/ was still fun to do them again, and it got dark just on the last one really :)

Running warm up/down 10:28 [3] 1.64 km (6:23 / km)
(injured) shoes: Asics GT 2170

easy jog back home with Jula, James and Matt

Monday Apr 23, 2012 #

5 PM

Running 50:25 [3] 8.47 km (5:57 / km)
(injured) shoes: Asics GT 2170

run up and around mt eden, then to epsom and around the bottom field, back through roads, then back up mt eden and zigg zagged back down on the tracks...so a bit of a hill run

Sunday Apr 22, 2012 #

Note

was going to do another run once i was back in auckland, but was so tired once again, and had to go to the supermarket etc...

8 AM

Running 34:10 [3] 5.99 km (5:42 / km) +246m 4:44 / km
(injured) shoes: Asics GT 2170

went for a morning run before breaky and before i left for Auckland...went through the reserve, then to the 2nd stile up the end of the road...there were a few hills in it which was tough at that time of the morning...I put my climb in, but I am still unsure whether its legit or not :P oh well...maybe i need to 1/2 it or something?

Saturday Apr 21, 2012 #

Note

was going to train later when i was home, but was so tired and i had some study to do :(

8 AM

Orienteering 40:00 [2]
(injured) shoes: Icebugs

Putting out base stations and checking control sites...also went out again later with Duncan to put Radio controls out...this was for NISS champs...
Was impossible to run through some of the paddocks as they had super long grass, and it was really early, so it was really wet...was hard at the start as feet just froze up and were like ice blocks...very hard to run around...

2 PM

Orienteering 35:00 [2]
(injured) shoes: Icebugs

Collecting controls afterwards...had quite a few, so was tough to carry them all in the end...

Friday Apr 20, 2012 #

Note
(injured) (rest day)

Decided it was time for a rest day...felt really tired, and worked 10-5 so wasn't quite used to standing on my feet :P would be dark if i trained and would have to train alone...so maybe a good choice :P

Thursday Apr 19, 2012 #

5 PM

Running 55:15 [3] 10.22 km (5:24 / km)
(injured) shoes: Asics GT 2170

Run with Amber...went round havelock streets...few hills to start off with which were pretty bad for the lower calf and arch felt strange...so wasn't very happy when running tonight :S felt ok sometimes, but then bad sometimes :/ grrr

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