Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: karen

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m
	Orienteering	10	7:06:46	21.93		35.29		765	93 /	107c	86%
	Running	9	5:48:05	30.93		49.78		200
	P.E/Hockey	6	4:45:00
	Gym	5	3:05:00
	Stretching	2	15:00
	Barefoot Running	2	6:06	1.24	(4:55)	2.0	(3:03)
	Total	31	21:05:57	54.1		87.07		965	93 /	107c	86%
averages - sleep:11.7 rhr:61 weight:47.7kg

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Monday Jan 31, 2011 #

Note
slept:8.0 (sick)

Got a cold, running/blocked nose, occasional sore head, bad cough.

Sunday Jan 30, 2011 #

11 AM

Orienteering warm up/down 15:00 [3] 0.5 km (30:00 / km)
shoes: Olway Spikes

Orienteering race 19:53 [5] 2.5 mi (7:57 / mi) +50m 7:29 / mi
spiked:12/13c shoes: Olway Spikes

Decent run, only 1 route choice error.

1 PM

Orienteering warm up/down 15:00 [3]
shoes: Adidas Swoop II

Jogging dynamic and static streteching with Rona.

Orienteering 14:00 [5] **** 2.3 km (6:05 / km) +20m 5:50 / km
spiked:26/29c shoes: Adidas Swoop II

butterflys and longer legs was great fun!
4th woman (:

Friday Jan 28, 2011 #

Note
(rest day)

Legs and core quite sore from gym seshs and run.
On the rankings now :D

Thursday Jan 27, 2011 #

12 PM

Gym 30:00 [4]
shoes: Asics Duo-Max

I was like grrr when the teacher told us to go to the gym in P.E :@

Did a non stoip session of cardio, weights, cardio, core, cardio, weights, cardio, core, car...... and so on. For 30mins, with Annabel.

7 PM

Running 54:16 [4] 10.0 km (5:26 / km)
shoes: Asics Duo-Max

Wednesday Jan 26, 2011 #

Barefoot Running 6 [3] 1.0 km (6 / km)

Hockey got cancelled so just went to the gym.

Gym 25:00 [3]

core + 5 mins cycle.

Tuesday Jan 25, 2011 #

4 PM

Gym 45:00 [4]
shoes: Asics Duo-Max

4mins on Xtrainer
------------------------------------------------------
Weights:
3x8Reps Chest Press Level 3
3x8Reps Pec Fly Facing machine Level 2
3x8Reps Pec Fly Facing outwards Level 3
3x8Reps Lat Pull Down Level 5
3x8Reps Pull in thingy Level 4
------------------------------------------------------
Usual 100m Rowing Machine Race - 26s
------------------------------------------------------
Core:
- 10 sit ups with level 2 medicine ball (no holding feet)
- 10 squats with weight bar
- 10 1 leg squats
- 10s stnading on each leg eyes closed x2
- 20s peeing dog :P on each side x2
- 15s leg extenstion back off flor thingy, each leg
- 10 lunges with hand weights
- Front Plank 30s, Side 30s, Front 30s, Side 30s
- 15 Press Ups
-----------------------------------------------------
Warm down:
Brisk Walk Home

Sunday Jan 23, 2011 #

Orienteering race 53:00 [5] 4.3 km (12:20 / km) +300m 9:08 / km
shoes: Adidas Swoop II

Very physical, liked the course though (:

12 PM

Running 20:00 [3] 1.0 km (20:00 / km)
shoes: Adidas Swoop II

Jogging with Rona round the lake and up the grass and road.

Saturday Jan 22, 2011 #

Orienteering race 7:38 [5] *** 1.5 mi (5:05 / mi) +20m 4:53 / mi
spiked:9/9c shoes: Adidas Swoop II

2 PM

Running warm up/down 20:00 [3] 0.6 km (33:20 / km)
slept:8.0 shoes: Adidas Swoop II

Warm up, Running Drills and Dynamic Stretching with Rhona (:

Thursday Jan 20, 2011 #

6 PM

Running 54:58 [4] 10.0 km (5:30 / km)
shoes: Asics Duo-Max

7 PM

Stretching 10:00 [1]

Wednesday Jan 19, 2011 #

2 PM

P.E/Hockey (Badminton) 40:00 [4]
shoes: Asics Duo-Max

4 PM

P.E/Hockey (Hockey) 30:00 [3]
shoes: Asics Duo-Max

Tuesday Jan 18, 2011 #

4 PM

Gym 40:00 [4]
rhr:58 slept:8.0 shoes: Asics Duo-Max

4mins on Xtrainer
------------------------------------------------------
Weights:
3x8Reps Chest Press Level 3
3x8Reps Pec Fly Facing machine Level 2
3x8Reps Pec Fly Facing outwards Level 3
3x8Reps Lat Pull Down Level 5
3x8Reps Pull in thingy Level 4
------------------------------------------------------
Usual 100m Rowing Machine Race - 25s
------------------------------------------------------
Core:
- 10 sit ups with level 2 medicine ball (no holding feet)
- 10 squats with weight bar
- 10 1 leg squats
- 10s stnading on each leg eyes closed x2
- 20s peeing dog :P on each side x2
- 15s leg extenstion back off flor thingy, each leg
- 10 lunges with hand weights
- Front Plank 30s, Side 30s, Front 30s, Side 30s
- 15 Press Ups
-----------------------------------------------------
Warm down:
Brisk Walk Home

Barefoot Running 6:00 [3] 1.0 km (6:00 / km)

First time I'd tried it felt odd but not sore (:

C • barefoot running?? 2

Monday Jan 17, 2011 #

Note
rhr:58 slept:8.0 (rest day)

Sunday Jan 16, 2011 #

10 AM

Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
rhr:62 slept:7.0 shoes: Adidas Swoop II

Jogging & Stretching, wee jog after too.

Orienteering race (GP1/3 - Bellahouston Park) 21:20 [5] *** 3.0 mi (7:07 / mi) +75m 6:36 / mi
max:197 spiked:9/11c rhr:62 slept:7.0 shoes: Adidas Swoop II

Decent run, felt a tad slow, but then only problem was with a green pointy fence with spikes on at controls 3, was corssable, but not if you were small, was forced to find a gap.

12 PM

Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
rhr:62 slept:7.0 shoes: Adidas Swoop II

Another quick jog about as didnt have much time, then also stretching.
Jogged then walked around animals with Fran & Nora :P

Orienteering (GP 2/3 - Tollcross Park) 15:33 [5] *** 2.8 km (5:33 / km) +75m 4:54 / km
max:198 spiked:7/10c rhr:62 slept:7.0 shoes: Adidas Swoop II

We messier on this one, should have just jumped the stupid ditch, such a woose, :/ I went round but didnt seem to loose too much time. Put me in a good position for the chase, 14s down on Abi Longhurst.

2 PM

Orienteering warm up/down 10:00 [3] 0.5 km (20:00 / km)
shoes: Adidas Swoop II

Jogged to start with mum, jumped around a little whilst in the line for chase, stretched also.
Wee jog when done too.

Orienteering race (GP 3/3 - Drumpellier) 30:20 [5] *** 3.8 km (7:59 / km) +40m 7:35 / km
max:202 spiked:8/10c rhr:62 slept:7.0 shoes: Adidas Swoop II

Caught Abi Longhurst from 14s on the way to control one, got confused by a really wet bit by the path which I thought was a marsh as did others, thought I'd overshot and went back, ended up venturning through the lovely green to the control, as did many others! Only other one I was slightly off on was 9, aimed off a wee bitty too far and had to run an extra 70m ish :/ just got Abi on the run in. Tough race.

People not happy about the last park as it apparently wanst in Glasgow its in North Lanarkshire, but apparently control 147 was haha, go terry! :P

Saturday Jan 15, 2011 #

12 PM

Orienteering warm up/down 15:00 [3]
shoes: Olway Spikes

Jogged to start and back from finish.

Orienteering (Club Champs) 30:00 [4] 3.0 km (10:00 / km)
shoes: Olway Spikes

Club Champs at Teviothead.
HORRENDOUS weather condidions! I got the first 5 controls holding onto my map for dear life in gale force winds and then being smacked in the face by cold driving rain and hail. Oh such fun. Couldnt stand up or run down hill and was supposed to get 15 controls, gave up after 5 because it was cold and I was getting absolutely nowhere, got 3 more controls on the way in.

Thursday Jan 13, 2011 #

12 PM

P.E/Hockey (Squash/Table Tennis) 45:00 [3]
shoes: Asics Duo-Max

5 PM

Running 56:13 [4] 10.0 km (5:37 / km)
shoes: Asics Duo-Max

Avec mum. Usual route. icy again :/

6 PM

Stretching 5:00 [1]

After running.

Wednesday Jan 12, 2011 #

P.E/Hockey (Badminton) 45:00 [4]
shoes: Asics Duo-Max

P.E/Hockey (Hokcey) 45:00 [4]

Indoor. 4 on 5, i was in team of four, we won 10-6, scored 3 of the goals. (:

Tuesday Jan 11, 2011 #

4 PM

Gym 45:00 [4]
shoes: Asics Duo-Max

Sunday Jan 9, 2011 #

11 AM

Running race (X-Country - Paxton House) 16:20 [5] 1.6 mi (10:12 / mi)
shoes: Olway Spikes

Was stupidly icy, results up, pace was stupidly fast and it was sooo dam icy!!

C • 10minute miles isn't a stup... 3

Running warm up/down 20:00 [3]
shoes: Olway Spikes

Didn't get a very good warm up cause we arrived pretty late but jogged around after with dad. :/

Saturday Jan 8, 2011 #

2 PM

Orienteering (ESOC Indoor training) 2:00:00 [2]

Lots of different activities.
- Warm up
- Control Desc Relay
- Strength & Conditioing with Bill - learned some new things, was very good!
- Two indoor courses in hall, had to wake up a lot of controls the first time, second course was much better, had to focus a lot on turning the map.
- Another control desc thing with dad and simplification. (:

Friday Jan 7, 2011 #

Note
rhr:60 slept:8.0 weight:47.6kg

Thursday Jan 6, 2011 #

12 PM

P.E/Hockey (Squash) 40:00 [4]
rhr:60 slept:7.5 weight:47.6kg shoes: Asics Duo-Max

never realised squash was so physical!!

5 PM

Running 1:00:48 [4] 10.0 km (6:05 / km)
max:197 rhr:60 slept:7.5 weight:47.6kg shoes: Asics Duo-Max

With Mum tonight as Reiver and Jed still feeling effects from hill race as am I but not quite as much, well soooooo icy and sometimes you literally couldnt walk on it! :O

Wednesday Jan 5, 2011 #

1 PM

P.E/Hockey (Badminton) 40:00 [3]
rhr:58 slept:8.0 weight:47.6kg shoes: Asics Duo-Max

Tuesday Jan 4, 2011 #

Note
rhr:60 slept:10.0 weight:48.1kg (rest day)

Monday Jan 3, 2011 #

12 PM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Olway Spikes

Warm up with Dad and Kirst up half of the course :L
Warm down back from finish (:

Running race (Greenmantle Dash) 25:30 [5] 3.3 km (7:44 / km) +200m 5:56 / km
max:202 rhr:65 slept:9.0 shoes: Olway Spikes

Greenmantle Dash Hill Race at Broughton, near Peebles-ish.
Felt decent, the hill was well steep and the river was freezing!! managed to beat a few orienteering adults too! Max HR 202 and it was 195 or above going up the hill!
Said I was 16 so could do the proper one all the way up the hill and so was in F18 Catergory, came 2nd in that category to my sister, and also like 3rd under 21 woman!! Youngest by 3 years too!! Again to my sister, :P
3 Bottles of beer won. :P

Saturday Jan 1, 2011 #

11 AM

Running warm up/down 5:00 [3] 0.3 km (16:40 / km)
shoes: Olway Spikes

Orienteering race (Score.) 30:02 [4] *** 3.0 mi (10:01 / mi) +185m 8:24 / mi
spiked:22/25c shoes: Olway Spikes

Felt tired from last night but decent run although felt slow and I could ahve chosen a better route and my concentration wasnt amazing but still managed to be 1st out of 47 about 40s ahead of hannah in 2nd (:

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