Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Katherine

In the 7 days ending Mar 12, 2012:

activity

time

miles

Running

1:31:40

8.6

(10:40)

13.84

(6:37)

205

Orienteering

54:15

5.02

(10:48)

8.08

(6:43)

220

29 /

29c

100%

X-training - Climbing

45:00

S+C

25:13

Stretching/Flexibility

17:14

Total

3:53:22

13.62

21.92

425

29 /

29c

100%

averages - sleep:7.9 weight:57.3kg

1:28

0:00

» now

Monday Mar 12, 2012 #

Note
slept:7.5 weight:57kg

starting to do RG again, been a bit slack with it lately :')
http://www.hoc.routegadget.co.uk/hoc/reitti.cgi?ac...

11 AM

X-training - Climbing 45:00 [2]

at the edge as the works was closed for CWIF planning. did a few top ropes which i'm really not confident on after only bouldering for months! then did some bouldering which was better c:

Sunday Mar 11, 2012 #

Event: Midland Championships

Note
slept:7.5

11 AM

Running warm up/down 19:30 [3] 3.03 km (6:26 / km) +50m 5:57 / km
ahr:179 shoes: inov8 oroc 340

run to the start with adam, bit too fast for a warm up and very hot :L

Stretching/Flexibility 9:38 [1]
shoes: inov8 oroc 340

stretching at the start, too hot and tired from running up to do strides/drills etc so just did loads of stretches :L

12 PM

Orienteering race (Classic) 38:15 [4] *** 5.64 km (6:47 / km) +160m 5:56 / km
ahr:197 max:206 spiked:17/17c

midland champs at foxley and garnstone, ran the w16a (4,9k).
all i was aiming for was a 100% clean run and i pretty much got it so aim = achieved. just felt quite slow, especially near the end and up the hills, but caught my +3 min at #7 and my +6 in the run in so can't have been too bad :') also when i was looking at my map after i saw a better route to #16 which was a bit annoying but ah well c:
hr very high but it was sooo hot so even though i was running at intensity 5 rate, it felt like an intensity 4 cause it was slower pace etc :p
came 3rd, 0.06 behind meg and 2.25 behind julie, really pleased tbh, i wasn't expecting to still be with the pace this year! very happy c:

C • #16 5

Running warm up/down 9:23 [2] 1.33 km (7:03 / km)
shoes: inov8 oroc 340

jogging round the car park and aroundabouts

Stretching/Flexibility warm up/down 7:36 [1]
shoes: inov8 oroc 340

Saturday Mar 10, 2012 #

Event: SHAFF Sprint Race 2012

Note
slept:9.0

11 AM

Orienteering (Ultrasprint) 2:42 [3] **** 0.31 km (8:43 / km)
ahr:154 max:179

4 x mini ultrasprints as a warm up for the urban :o) the controls were so close together but it was proper hard! think i might have mp'd for one of them but oh well :')

Orienteering race (Sprint) 13:18 [4] *** 2.13 km (6:15 / km) +60m 5:28 / km
ahr:187 max:203 spiked:12/12c shoes: Saucony Jazz

Shaff urban round the park hill flats, had to run the short (1.5k) as i'm under 18 and am incapable of crossing tram lines on my own... good run, everything was fine and it was pretty technical for a short, some of them are just running round parks so it was really nice c: managed to have a pretty nasty fall and my knee and elbow are all messed up, oops :')

Friday Mar 9, 2012 #

Note
slept:8.5 weight:57kg (rest day)

another lazy day :')

Thursday Mar 8, 2012 #

Note
slept:7.0 weight:57.5kg (rest day)

results back today yaaay very pleased :----D but still got lots to do and no time for runs etc, sucks :c

Wednesday Mar 7, 2012 #

Note
slept:8.0 weight:57.5kg

put on a bit of weight, oopsies

6 PM

Running 42:06 [3] 7.13 km (5:54 / km) +23m 5:49 / km
ahr:165 shoes: Saucony Jazz

run down to clubnight the long way - down the fulwood cut and through the parks. left it a bit late so my pace and hr were higher than intended but oh well, it was nice running downhill pretty quick :')

S+C (Circuits) 25:13 [4]
ahr:134 max:179 shoes: Saucony Jazz

clubnight circuits led by anwen. did 25 different exercises of 45s on/15s off, working in lots of different areas which was good but pretty tough!

7 PM

Running 20:41 [3] 2.35 km (8:48 / km) +132m 6:52 / km
ahr:170 shoes: Saucony Jazz

back up home the quick way up manchester road. knees were complaining quite a lot by the end, i don't know why :/ think it might be my shoes - does anyone know how long you should have a pair for before you replace them?

C • 350-550 MILES 2

Tuesday Mar 6, 2012 #

Note
slept:8.0 (rest day)

3 hour art exam followed by 2 hours of art lesson today... tired.

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