Training Log Archive: KatherineIn the 7 days ending Mar 27, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 27, 2011 #
Orienteering race (Northern Champs) 38:25 [4] *** 4.4 km (8:44 / km) +90m 7:55 / km
ahr:199 max:209 spiked:16/16c slept:6.5 shoes: inov8 oroc 340
great run! started off slow to get into the map, then picked up the pace and was running pretty hard for most of the course. the terrain was wonderful, runnable heather and nice forests most of the time. was quite slow to #4 due to steepness and deep heather, and walked the control circle at #6 as i didn't want to overshoot, but found it straight away though, when 3 older people didn't (hehehe!) the rest was pretty much spot on with really good control flow :-)
3rd to meg(35:52) and sarah(37:28)
rotegadget:
http://www.nato.routegadget.co.uk/cgi-bin/reitti.c...
3rd to meg(35:52) and sarah(37:28)
rotegadget:
http://www.nato.routegadget.co.uk/cgi-bin/reitti.c...
Saturday Mar 26, 2011 #
Event: Northern Champs
Orienteering race (Sprint) 14:15 [4] ** 2.0 km (7:08 / km) +25m 6:42 / km
ahr:195 max:201 spiked:21/22c slept:9.0 shoes: inov8 mudclaw 180
pretty good run; spiked most controls, but it wasn't very technical. wasn't running flat out as i wanted to save energy for tomorrow. only about 45 seconds on the course, mainly due to taking the wrong entrance into the maze, and also thinking that you had to punch 101 from inside the bandstand, when most people just reached over the wall. that control was visited 3 times too, so accumulatively lost quite a bit of time. 11th on the womens course and 3rd w16 (sarah 13:13 and rachel 14:09)
routegadget:
http://www.nato.routegadget.co.uk/cgi-bin/reitti.c...
routegadget:
http://www.nato.routegadget.co.uk/cgi-bin/reitti.c...
Friday Mar 25, 2011 #
"Armchair" Orienteering 25:00 [0]
(rest day)
route tracing and map simplification exercises using the old map for the northern champs. pretty good prep for sunday :-)
Thursday Mar 24, 2011 #
Note
(rest day)
resting for the weekend :D
Wednesday Mar 23, 2011 #
X-training - Climbing 1:00:00 [3]
slept:7.5
not been climbing for so long, so just took it easy. still got quite pumped though, i've lost all my arm strength :-/
Tuesday Mar 22, 2011 #
Running (Fartlek) 34:07 [3] 5.5 km (6:12 / km) +100m 5:41 / km
ahr:171 max:191 slept:9.0 shoes: inov8 mudclaw 180
split the fartlek into 5 sections:
1: 2.5k running from home then along bell hag to the coll at HR 80-90%
2: 0.5k running downhill at HR 65-75% to recover
3: 1.0k running up coppice track, focusing on running style, breathing, and keeping HR at 80-85%
4: 0.5k running at HR 65-75% to recover
5: 1.0k running progressively faster along the flat, until sprinting at the end HR 90%
felt great whilst out running, and HR is back down to where it should be after illness. :-)
1: 2.5k running from home then along bell hag to the coll at HR 80-90%
2: 0.5k running downhill at HR 65-75% to recover
3: 1.0k running up coppice track, focusing on running style, breathing, and keeping HR at 80-85%
4: 0.5k running at HR 65-75% to recover
5: 1.0k running progressively faster along the flat, until sprinting at the end HR 90%
felt great whilst out running, and HR is back down to where it should be after illness. :-)
Monday Mar 21, 2011 #
S+C 50:00 [1]