Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Katherine

In the 7 days ending Feb 27, 2012:

	activity	#	time	miles		km		+m
	Orienteering	3	2:24:34	9.03	(16:01)	14.53	(9:57)	379	22 /	29c	75%
	Running	6	1:41:36	6.12		9.85		78
	X-training - Climbing	1	35:00
	Stretching/Flexibility	2	25:00
	S+C	1	15:28
	Total	10	5:21:38	15.15		24.38		457	22 /	29c	75%
averages - sleep:7.6 weight:56.5kg

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Monday Feb 27, 2012 #

Note
slept:9.0 weight:57kg

tired from the weekend but feeling good about it - did better than i thought i would after a few months off ill and low training c:

11 AM

X-training - Climbing (Bouldering) 35:00 [2]

with school - we're going climbing every week for pe c: didn't do much as i haven't been for 4 months and my hands were sore and peeling after 30 mins :/ but it was nice to be back at it c:

5 PM

S+C 15:28 [2]

been a bit lax vis a vis s+c lately, so just did a little bit of stabilisation, glute strength and calf raises etc

Sunday Feb 26, 2012 #

Event: Sarum Saunter

Note
slept:5.0

got back from the british nights at half 2 last night, not ideal :L

C • Night? 5

11 AM

Running warm up/down 15:00 [2]
shoes: inov8 oroc 340

jogging and STRETCHING

Orienteering race 42:24 [4] *** 5.5 km (7:43 / km) +180m 6:38 / km
spiked:14/15c shoes: inov8 oroc 340

sarum saunter, ran green (4.4k), distance and climb guesstimates cause my garmin ran out after 2 mins :L
had a really good run which made up for yesterdays shoddy navigation and was winning at number 9 but cocked up 10 so much, it was the exact same control that i lost time on last night, arrrgh so annoyed! lost about 4 mins dicking around the place :/ it was so hard to find a good route choice and i ended up doing a banana leg and got completely lost D:
the rest was fine though and i came 4th, not too bad considering c:

12 PM

Running warm up/down 10:00 [2]
shoes: inov8 oroc 340

jogging with dave and STRETCHING

10 PM

Stretching/Flexibility 15:00 [1]

stretching everything

Saturday Feb 25, 2012 #

Event: British Night Champs

Note
slept:6.5

7 PM

Running warm up/down 16:55 [3] 2.2 km (7:41 / km) +5m 7:36 / km
ahr:169 shoes: inov8 oroc 340

jogging and strides/drills with adam and then STRETCHING

Orienteering race (night O) 45:35 [4] **** 5.2 km (8:46 / km) +101m 7:59 / km
ahr:191 max:203 spiked:8/14c

british night champs, ran course 6 (3.7k).
did my usual thing of starting off slow and speeding up, and physically i was fine, running well etc etc, it was just soo many little mistakes that all added up cause it was so different in the vague southern forest to all the night events i've been to this year :/ lost about 30 secs on 1, 2, 3, 6, 7, 11 and 12, and about 1 min on 8 and 14 which was reeeally annoying :/ so well over 5 mins of mistakes :/
downloaded and my splits said i was 7th out of 8 and i was like wtfffffff, but came 3rd which i was pleased with c:

8 PM

Running warm up/down 12:52 [2] 0.74 km (17:23 / km)
ahr:152 shoes: inov8 oroc 340

crap warm down, got very very cold beforehand :L jogging with meg and STRETCHING WITH ADAM

Friday Feb 24, 2012 #

Note
(rest day)

Thursday Feb 23, 2012 #

Note
slept:7.5 weight:56.5kg (rest day)

resting resting. BNC soon w00o0o0oo

C • Night Champs 2

Wednesday Feb 22, 2012 #

Note
slept:8.5 weight:56kg

6 PM

Running warm up/down 16:03 [3] 2.4 km (6:41 / km) +16m 6:28 / km
ahr:165 shoes: Saucony Jazz

running round xpool and measuring out distances for intervals

Running intervals 10:50 [5] 2.4 km (4:31 / km) +30m 4:15 / km
ahr:198 max:204 shoes: Saucony Jazz

3x800m with 1min standing recovery, ran:
3.36
3.41
3.33
with about 10m of climb on each which made it tough running up and hard to raise the hr running back down - the road was only 400m so i had to turn around halfway which was a pain :L
felt really good, it was tough pushing hard after so many months of low intensity exercise. first interval session since about june, woo0o0o0oo0 :----D

Running warm up/down 10:18 [2] 1.23 km (8:22 / km) +20m 7:45 / km
ahr:158 shoes: Saucony Jazz

jogging back home; tight calves.

10 PM

Stretching/Flexibility 10:00 [1]

Tuesday Feb 21, 2012 #

Event: SYO Hugset Night-O

Note
slept:9.0 weight:56.5kg

6 PM

Running warm up/down 9:38 [2] 0.88 km (10:57 / km) +7m 10:32 / km
shoes: inov8 oroc 340

jogging to and from start and a bit of stretching afterwards

Orienteering (Night O) 56:35 [3] ***** 3.83 km (14:46 / km) +98m 13:06 / km
ahr:162 shoes: inov8 oroc 340

very tough training in hugset, it was really hard to keep on your bearing with so many bell pits - kept on slingshotting off and messed up a few controls that way! very slow but very good training :D

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