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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Katherine

In the 7 days ending Mar 25, 2012:

activity # timemileskm+m
  Running5 1:52:34 9.37(12:01) 15.08(7:28) 105
  Orienteering3 1:14:23 7.48(9:57) 12.04(6:11) 5147 /59c79%
  X-training - Climbing1 50:00
  Stretching/Flexibility1 15:00
  Total7 4:11:57 16.85 27.12 15647 /59c79%
averages - sleep:7.6 weight:56.7kg

» now

Sunday Mar 25, 2012 #

slept:6.5 weight:57kg

12 PM

Orienteering warm up/down 7:27 [3] ** 1.17 km (6:22 / km)
ahr:162 shoes: inov8 oroc 340

on the warm up map,it was all nice and runnable and good and spiked all the controls, which seemed to use up all my navigational skills for the rest of the day tbhq

Running warm up/down 15:09 [3] 1.39 km (10:54 / km)
ahr:155 shoes: inov8 oroc 340

jogging to the start, STRETCHING and some drills; the usual

Orienteering race 32:35 [4] **** 4.64 km (7:01 / km) +11m 6:56 / km
ahr:193 max:204 spiked:9/19c shoes: inov8 oroc 340

british middle distance champs, w16(4.1k)
pretty crap right from the start tbh, my navigation was all over the place, losing 0.30 on #'s 1, 8 9 and on the way to #3 where my shoe came off in a bog! D: then a major cock up at #10 where i was to the north just outside the control circle for ages thinking the green thicket things were the root stock, lost about 1.30 as the marsh was slow too :/ then just generally shoddy on pretty much everything else; bearings slightly off or wandering round 50m away and having to follow someone in :/
so not happy at all as all i was aiming for was a clean run and was 2nd before #10 :--(

Running warm up/down 5:14 [2] 0.71 km (7:22 / km)
shoes: inov8 oroc 340

sulky katherine is not good at warm downs.
10 PM

Stretching/Flexibility 15:00 [1]

massive stretch out after a hard and quite dissapointing weekend...

Saturday Mar 24, 2012 #

slept:7.0 weight:56.5kg

11 AM

Running warm up/down 14:43 [3] 1.84 km (8:00 / km) +21m 7:34 / km
ahr:159 shoes: inov8 mudclaw 180

jogging to start, some drills and strides and a bit of STRETCHING

Orienteering race (Sprint) 17:15 [5] *** 3.11 km (5:33 / km) +20m 5:22 / km
ahr:198 max:210 spiked:18/19c shoes: inov8 mudclaw 180

british sprint champs qualifier, york uni. ran heat 2c(2.4k)
had a pretty good run, control flow was good and felt like i was running fast, minor mistake on 3 where i was too low but i only lost around less than 30 secs on the whole course with duff rc's to #11 and #12, it wasn't really that technical though and most of it was fine c:
came 2nd so went through to the a final, would have been majorly gutted if i didn't tbh..

Running warm up/down 9:27 [3] 1.01 km (9:21 / km)
ahr:160 shoes: inov8 mudclaw 180

jogging with beth and meg then a little bit of STRETCHING
2 PM

Running warm up/down 13:14 [3] 1.78 km (7:26 / km)
ahr:166 shoes: inov8 mudclaw 180

jogging to the start with rachel and then strides, drills and STRETCHES, similar to the morning but wasn't feeling as motivated but then the sun came out and it was all nice c:

Orienteering race (Sprint) 17:06 [5] **** 3.12 km (5:29 / km) +20m 5:19 / km
ahr:200 max:210 spiked:20/21c shoes: inov8 mudclaw 180

british sprint champs final, york uni. ran a final (2.3k)
bit of a shoddy run naviagtionalwise tbqh, lost about 45secs on 2 legs :/ #11 i think everyone messed up, thought i could get through by going down the stairs and as maria(1min runner) had gone down there along with 2 other people i (stupidly) thought it would be ok, got halfway down and they all ran back up and i realised it was a dead end which was annoying, lost 15 secs :/
then #13 overshot and went round the back of the building i wanted and it took me a good 10 secs to realise, losing about 0.30 in all :/
apart from that it was ok, was either running as hard as i could or standing still looking at routes etc :p julie caught me at around #15 and i lost sight of her and maria at #19/20
was pushing really hard towards the end but had to slow down a bit after i got through spectator as i felt seriously sick
came 6th so actually pretty pleased c:

Running warm up/down 12:10 [3] 1.18 km (10:19 / km)

jogging with natalie and julie then some STRETCHINGGGGGGGGGG YEAAAA BOI

Friday Mar 23, 2012 #

slept:8.0 weight:57kg (rest day)

taperoonie taperoo

Thursday Mar 22, 2012 #

slept:8.0 weight:56.5kg

7 PM

Running 15:56 [2] 2.47 km (6:27 / km) +43m 5:56 / km

jog round the block with mum to keep the legs ticking over for the weekend. c:

Wednesday Mar 21, 2012 #

slept:8.0 weight:56.5kg (rest day)

very tired and lots of revision so didn't go to british sprints/middles prep :----(

Tuesday Mar 20, 2012 #

slept:8.0 weight:56.5kg

6 PM

Running warm up/down 18:53 [3] 2.76 km (6:51 / km) +41m 6:22 / km
ahr:154 shoes: Saucony Jazz

jogging round crosspool with dad to warm up and back home as warm down

Running intervals (Pyramid) 7:48 [5] 1.94 km (4:01 / km)

pryamid intervals on the grass track outside school with dad. was aiming for a flat top one but chickened out (again!)
200/400/600/400/200 with 1 min standing rest between (distances rough as the track isn't a 200m it's something weird)

slower than when i did these last year but oh well. found it pretty tough and my chest was bad, didn't finish feeling like i'd done a session and it felt pretty pointless. also my dad is not the best pacemaker or motivator :L

Monday Mar 19, 2012 #


10 AM

X-training - Climbing 50:00 [3]

back at the works again c: felt strong and all my technique's coming back real quick - managed to do some harder ones c:

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