Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: karen

In the 30 days ending Jun 30, 2011:

activity	#	time	miles		km		+m
Orienteering	7	9:01:13	31.55		50.78		1215
Running	16	4:55:53	18.65		30.02		250
Walking	1	2:30:00	6.29	(23:50)	10.13	(14:48)	175
P.E/Hockey	3	2:00:00
Gym	1	35:00
Total	21	19:02:06	56.5		90.92		1640
[1-5]	20	18:22:06

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Tuesday Jun 28, 2011 #

4 PM

Running 50:00 [4] 8.3 km (6:01 / km) +200m 5:23 / km
shoes: Asics GT 2150

Went out to get car and it wasnt read so kept going

Sunday Jun 26, 2011 #

Orienteering 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Swoop II

Relocation excercise by Ben Stansfield.
With Trish & Memmet.

Orienteering 15:00 [3] 1.0 km (15:00 / km) +50m 12:00 / km
shoes: Adidas Swoop II

Collecting in Ben's other excercise we didn't use.

Orienteering (Compass) 15:00 [3] 1.5 mi (10:00 / mi) +40m 9:14 / mi
shoes: Adidas Swoop II

Trish's compass excercise.

Orienteering 7:00 [3] 0.7 mi (10:00 / mi)
shoes: Adidas Swoop II

Collecting in Trish's excercise.

Orienteering 15:00 [3] 1.0 km (15:00 / km) +50m 12:00 / km
shoes: Adidas Swoop II

Memmet's estimating distance excercise & pacing.

Orienteering 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas Swoop II

Collecting in other controls

Orienteering 28:00 [3] 3.0 km (9:20 / km) +150m 7:28 / km
shoes: Adidas Swoop II

Decided I'd go for a run cause I'd finished what I was supposed to do.
So took Dad's M45L map from 6 days and did controls 6-12.
Was okay, and went to the top of the hill for the sake of it to see if I could see the hills and stuff (: was fun.

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: Adidas Swoop II

Dad's line course, collecting in the controls on it, contour only map.

Running 20:00 [4]
shoes: Adidas Swoop II

Thursday Jun 23, 2011 #

Running warm up/down 15:00 [3] 1.6 km (9:22 / km)

Warm Up for 800m.
3x400m easy pace.
1x400m race pace.

Running race 2:59 [5] 0.8 km (3:44 / km)

legs were deeaadd!!

C • No bad, no bad. What's your... 3

Running warm up/down 5:00 [3] 0.6 km (8:20 / km)

Warm Down.

Running 25:00 [4] 2.24 km (11:10 / km)

150m at 60% >> 50m at 80% x2
100m at 60% >> 100m at 80% x2
50m at 60% >> 150m at 80% x2
50m at 60% >> 300m at 80-90%

4x60m Sprints keeping relxed style.

Warm down again 400m lap.

Wednesday Jun 22, 2011 #

Orienteering warm up/down 30:00 [3]
shoes: Adidas Swoop II

Warm Up: Jogging, Drills, Various Dynamic and Static Stretches.
Warm Down: Jogging

Orienteering race 25:00 [5] 3.2 km (7:49 / km) +50m 7:15 / km
shoes: Adidas Swoop II

Made a couple of little mistakes but other than that I was okay, some runners took time off me on the very easy legs. Found the first part boring, but good to retain my title :D :D

Sunday Jun 19, 2011 #

Running warm up/down 20:00 [3] 2.0 km (10:00 / km) +50m 8:53 / km
shoes: Adidas Swoop II

Orienteering race 1:24:00 [5] 7.0 km (12:00 / km) +290m 9:56 / km
shoes: Adidas Swoop II

Did blue just to get the distance cause I will have to run that far next year, weather was a bit rubbish at times, wet and windy on far side of the hill but quite enjoyed it (:
http://www.bl-orienteering.org.uk/results/

Thursday Jun 16, 2011 #

Running race 20 [5] 0.1 km (3:20 / km)

Leg 3 this time.
Lane 5 :/

11 AM

Running 2:51 [5] 0.8 km (3:34 / km)

BORDERS SCHOOLS ATHLETICS CHAMPS

Was told my teacher had forgotten to enter me for the 800m and then like 1 minute before I was told I could run so had no warm up :@ and the wind was horrendous :/

12 PM

Running race 20 [3] 0.1 km (3:20 / km)

Relay Heats.
Held the lead, 2nd leg.

Running warm up/down 20:00 [3]

WU for relay.
WU for 1500 also.

1 PM

Running race 6:00 [5] 1.5 km (4:00 / km) vdot: 44.4

Same pace virtually all the way.
Relitavely pleased as dad gave me lap times and I was ahead of them by 2/3s on all. He said I should do just over 6 and I did 6 dead (:
happy.
3rd Place.

2 PM

Running warm up/down 20:00 [3]

Warm up/down for/from 1500m/4x100m :L

Wednesday Jun 15, 2011 #

Running (Barefoot) 10:00 [4] 1.6 km (6:15 / km)

C • You actually got the barefo... 7

Gym (Weights & Core) 35:00 [4]

Monday Jun 13, 2011 #

Note

Have unticked the injured box, here's hoping it doesnt creep up on me again. *touches wood*

Sunday Jun 12, 2011 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Adidas Swoop II

Orienteering race 59:12 [5] 5.8 mi (10:12 / mi) +135m 9:31 / mi
shoes: Adidas Swoop II

I have finally proved to myself and others that I can still do it! It was great to be able to run without my ankle hurting, it didn't even bother me on the hills. My tactic was using CAR use speed to good attackpoints and then go more slowly in the intircate bits, (which meant walking at some points) maybe a bit too slow at times but I had no major mistakes so it paid off.
Beautiful running, great underfoot conditions!
I was focussed and I believed in myself and my routes.
Managed to win by over 7 minutes.
ScotJOS lot:
1st Me 59:12
2nd Bronwyn Matthews 1:07:01
16th Evelyn Mason 1:27:12
22nd Rhona McMillan 1:32:21

C • Nice one kid :-) things loo... 1

Saturday Jun 11, 2011 #

Event: Moray Mix Weekend

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: Adidas Swoop II

WU: Running and various stretches.
WD: Easy Jog

Orienteering race 28:01 [5] 3.7 km (7:34 / km)
shoes: Adidas Swoop II

Don't think I could have won it, was quite a lot of running between for my liking, decent race though (: some awesome inticate bits.

http://www.dearman.org.uk/Moravian/gadget/cgi-bin/...

Thursday Jun 9, 2011 #

P.E/Hockey 40:00 [1]
shoes: Asics GT 2150

Some running, drills and stretches, and kicked a ball a few times and ran about :P

Wednesday Jun 8, 2011 #

Note
(injured)

1000m got cancelled ):

1 PM

Running tempo 10:00 [3] 0.5 km (20:00 / km)
shoes: Adidas Swoop II

Jogging drills and as many stretches as I had time for. Who's idea is it to have the 800m as the first event :@

Running race (Sports Day 800m) 3:03 [5] 0.8 km (3:49 / km)
shoes: Adidas Swoop II

Probs a teeny bit less than 3:03 cause I had to start behind the boys, I also had to set the pace and the grass was wet, so faily decent time, kicked the whole of the last lap and I'm not sure the distance is actually 800m cause well, it is the school :P Ankle was fine, probs because it was flat (: I think I will be selected for borders champs now, for senior girls for the 800m and probs the relay. On tartan track so I will get a good time there. Aiming for under 2:50 as I will be wearing spikes, will get a proper warm up, won't have to set the pace as Scottish Team member Olivia O'Hare will be running I assume.

2 PM

Running race 20 [5] 0.1 km (3:20 / km)
shoes: Adidas Swoop II

No idea how long I took, messed up changeover though, led my leg even though others got baton at the same time, I can still sprint! (to a certain extent!) :P

C • I'm not sure how different ... 3

Running warm up/down 10:00 [2] 0.4 km (25:00 / km)
shoes: Adidas Swoop II

Again not much time :@ but same as before.

Monday Jun 6, 2011 #

P.E/Hockey (Badminton) 40:00 [3]
(injured) shoes: Asics GT 2150

Felt my ankle a bit from the weekend but it was okay.

C • pe 4

Sunday Jun 5, 2011 #

Orienteering (ScotJOS) 1:15:00 [3] 5.0 km (15:00 / km) +200m 12:30 / km
(injured) shoes: Adidas Swoop II

Did a couple of control picks, then could feel ankle quite a bit so didn't do the relay.

Running warm up/down 10:00 [2] 0.75 km (13:20 / km)
shoes: Adidas Swoop II

Saturday Jun 4, 2011 #

Orienteering (ScotJOS) 2:00:00 [3] 10.0 km (12:00 / km) +250m 10:40 / km
(injured) shoes: Adidas Swoop II

Did two 2km courses which were in a quite horrible areas while flicking loads of ticks of me. being wary of my ankle.
Started to bother me a teeny bit about 1km into the second one.
So after about 3km. did another 3km course slowly after.
Was good, learned a lot.

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas Swoop II

Friday Jun 3, 2011 #

12 PM

Walking 2:30:00 [2] 10.13 km (14:48 / km) +175m 13:38 / km
(injured)

ankle was okay but I was being wary, eased off quite a bit since last week, glad scottish schools was postponed.

Thursday Jun 2, 2011 #

Note
(injured)

Wednesday Jun 1, 2011 #

Note
(injured)

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