Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: angela

In the 7 days ending Dec 4, 2011:

	activity	#	time	miles	km	+m
	running	5	6:56:00	38.46	61.89
	orienteering	1	1:15:46	4.28	6.88
	strength	1	20:00
	Total	7	8:31:46	42.73	68.77
averages - sleep:9

2:24

0:00

» now

Sunday Dec 4, 2011 #

11 AM

orienteering race 45:46 [4] ** 6.88 km (6:39 / km)
shoes: x talon red 190

Wharepapa south, Hamilton club event. Fun course set by Hamish. Not too technical but good terrain run and nav insurance. Still got confused on leg 3, headed off in wrong direction affected by scale. Uncrossable streams?with black line either side, does that mean illegal to cross? I went round as think it means ïllegal to cross"but most people just went through waist deep but wouldve been faster as long way round. misty rain

C • Yes it is against the rules... 4

orienteering warm up/down 30:00 [3]
shoes: x talon red 190

good 10min warm up but then had to wait ffor someone to return for map so got bit cold again. collected 5 controls after as 25min warmdown, swam the stream this time(-:

Saturday Dec 3, 2011 #

9 AM

running long 2:24:00 [3] 20.19 km (7:08 / km)
shoes: addidas riot pink

long run to check out new lake tarawera track, feeling pretty slow on gradual hills, legs tired felt gluts working wich was good. shin sore first and last ten mins, left foot ok. very overgrown with weeds such as broom and thistle at the start and got soaked in rain dew, might as well have gone for a swim instead (-: nice forest, manuka with glowing moss beneath and rewarewa on the hill past hot water beach.

Friday Dec 2, 2011 #

8 AM

running tempo 40:00 [4] 8.98 km (4:27 / km)
ahr:168 slept:9.0 shoes: x talon red 190

hamilton river trail from eastside to fairfeild and back to gardens bridge, felt ok running but such long straights makes it take ages. bad pavement for shins too, but had to make do today (-:

running warm up/down 28:00 [3] 5.75 km (4:52 / km)
shoes: addidas riot pink

easy/jog to eastside and back from cobham bridge. feeling ok flat run really.

Thursday Dec 1, 2011 #

6 PM

running intervals 48:00 [5] 10.21 km (4:42 / km)
shoes: x talon red 190

15x 1min intervals
meant to do thirties x12, but decided that sounded like a short session so amped it up to 1min intervals through gardens and loop to bridge st bridge and back to gardens, 1min hard, 1min easy. got to 12 fine so added in 3 more. Cool using watch set to intervals. Felt good right shin bit achy. left foot strange ache nearer last toes. max 2.59/km

running 27:00 [3] 5.0 km (5:24 / km)
shoes: addidas riot pink

11min wu, to gardens.
cool down from gardens about 15min

Wednesday Nov 30, 2011 #

6 PM

running warm up/down 27:00 [3] 2.86 km (9:26 / km)
shoes: addidas riot pink

wu on long track out from house 2.2km
17min wd/exploration of red track in mangatutu property. 2.66km

running (sub threshold) 41:00 [4] 8.9 km (4:36 / km)
shoes: addidas riot pink

tempo run down rd out long way 3.52km and back to house. gradulal down from house so harder on way back. good motivation. legs good.

Tuesday Nov 29, 2011 #

6 AM

strength 20:00 [2]
(rest day)

some core/strength. bit bored of it. choose to be sociable for the evening at Rangitoto, besides there was a thunderstorm looming also.

Monday Nov 28, 2011 #

6 PM

running 1:01:00 [3]
shoes: addidas riot pink

exploration run on gravel rds at rangitoto
20min 5min 26min, 9min = 61min

« Earlier | Later »