Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Jun 3, 2012:

activity	#	time	miles	km	+m
Running	7	5:02:08	28.53	45.91	446
Orienteering	2	1:22:57	5.77	9.29	50
Strength and Conditioning	1	56:00
Total	8	7:21:05	34.3	55.2	496

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Sunday Jun 3, 2012 #

10 AM

Running warm up/down 14:30 [3] 2.78 km (5:13 / km) +25m 4:59 / km
(injured) shoes: Icebugs

Warm up to the start...maybe a bit too fast for me, but was ok i guess...
Amber taped my foot which felt really good, although a little tight on the heel

Orienteering race 1:09:52 [5] 9.29 km (7:31 / km) +50m 7:19 / km
(injured) shoes: Icebugs

QB Long distance...
Started out ok...hesitated at 4 and ran up the hill instead of to the saddle...
stuffed up 5 and 6 completely...just got really confused in the green at 5 and couldnt really work everything out?? and 6 i did a 90degree error which was completely stupid! thought I had come out at the green area just before the control, but was totally wrong :/ then started going up the hill at 6 when it was down on the saddle...
stuffed up 10 a bit, then the rest of the course was ok...I was just slow and rather tired...lost a min at 24 as i got really stuck in the thorn/green area and had to force my way back out.. :/ this lost me a place in the results...so ended up in 6th...
not that great, but looked like everyone lost a lot of time in the green at the start too

rather bad photo taking skills here :S
http://www.doma.sprintthebay.org/show_map.php?user...

Running warm up/down 12:08 [3] 1.95 km (6:14 / km) +16m 5:59 / km
(injured) shoes: Icebugs

warm down with some of the others...was so tired, so i was rather slow...foot a bit sore, but more my right calf

Saturday Jun 2, 2012 #

Event: Queen's Birthday Orienteering Carnival/NZ Superseries Round 4

1 PM

Running warm up/down 20:00 [3]
(injured) shoes: X-Talons 190 (red)

Bit of warm up and warm down with some of the others when we all finished...was raining and was getting rather cold...foot ok, a little sore on the warm down though...

Orienteering race 13:05 [5]
(injured) shoes: X-Talons 190 (red)

WRE Sprint...It was a forest sprint, so a lot different than what we have been doing recently.
Decided to take it really carefully on the first few, but maybe I could have picked up the pace a bit more as it wasn't extremely difficult, although i think it was good to navigate well...Hesitated on 2 and stopped to early on 5...then the rest were pretty good apart from my stupid mistake on 10!! arghh!! lost 40 whole seconds on just one control...grr...I totally overshot it, then got really confused about how far I had gone...11 was a bit iffy, but then I recovered well and finished quite strongly. Would have been pretty happy with my race if I hadn't done that stooopid mistake :S but it happened, and I guess its something to work on... Ended up in 2nd behind Rachel Effeny from Aus, only 5sec behind.
Was actually really good middle practice for me as it was quick sharp speed in the forest which will help with some short legs in my WOC middle... was a really fun event :)

Friday Jun 1, 2012 #

10 AM

Running 24:46 [3] 4.78 km (5:11 / km) +53m 4:55 / km
(injured) shoes: Asics GT 2170

just to cruise to get the legs and foot moving before the wknd...lovely morning for it :)

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

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