Training Log Archive: SarahIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
10 AM
Running warm up/down 10:00 [2]
Bit chilly and windy this morning so a good warm up.
Orienteering 1:00:00 [3] 1.8 km (33:20 / km)
shoes: VJ Twisters
Vester Torup, 1:15'000.
Short course with 8 controls. Good job it was short because it was really tricky. So hard to read the contour detail. Didn't ever get a good flow going so legs didn't suffer.
Short course with 8 controls. Good job it was short because it was really tricky. So hard to read the contour detail. Didn't ever get a good flow going so legs didn't suffer.
2 PM
Orienteering 30:00 [3] 3.1 km (9:41 / km)
shoes: VJ Twisters
Bilbjerg, 1:10'000. Middle training.
Enjoyable course. The first half was in the open dunes which are relatively fast and fun. Then into the green for the rest. Much easier than this morning. Hit quite a few controls well. Legs aren't feeling too bad.
Enjoyable course. The first half was in the open dunes which are relatively fast and fun. Then into the green for the rest. Much easier than this morning. Hit quite a few controls well. Legs aren't feeling too bad.
Tuesday Jun 29, 2010 #
10 AM
Orienteering 26:00 [3] 3.5 km (7:26 / km)
shoes: New Balance 749
Sprint training around the Barracks. Easy nav with a few route choices. Legs are really sore so no speed, more of a jog. Going to have to keep an eye on them for the next few days.
Monday Jun 28, 2010 #
2 PM
Orienteering 1:16:00 [3] *** 4.0 km (19:00 / km)
11c shoes: VJ Twisters
Lundby Bakker, Relay training
Terrain was different to what we've had so far. Bigger contour features and different vegetation. Settled down nicely towards the end of the training.
Legs were feeling very heavy!
Terrain was different to what we've had so far. Bigger contour features and different vegetation. Settled down nicely towards the end of the training.
Legs were feeling very heavy!
Sunday Jun 27, 2010 #
10 AM
Orienteering race 1:09:41 [5] *** 4.9 km (14:13 / km)
14c shoes: VJ Twisters
Day 2 of Vestjysk 2-dages, 1:10'000
DIdn't have a great run. More technical today with fewer paths and 6 controls on the open dunes. #2 was in the wrong place so that took a while to figure out. I took a while to settle down but the second half was loads better and I eventualy caught Jess towards the end. Good technical legs made it nice and challenging. Much further down the results board today but still fun.
Great weekend of training!
DIdn't have a great run. More technical today with fewer paths and 6 controls on the open dunes. #2 was in the wrong place so that took a while to figure out. I took a while to settle down but the second half was loads better and I eventualy caught Jess towards the end. Good technical legs made it nice and challenging. Much further down the results board today but still fun.
Great weekend of training!
Saturday Jun 26, 2010 #
12 PM
Orienteering race 53:32 [5] *** 5.2 km (10:18 / km)
13c shoes: VJ Twisters
Husby Kliplantage 1:10'000. Vestjysk 2-dages.
One of my best runs ever. Hit everything well. Loads of paths out there so could play it safe a lot. Tried to take a few more daring routes towards the end. Was 4th out of about 60 people, 2:55 off the pace. Lots of fun!
One of my best runs ever. Hit everything well. Loads of paths out there so could play it safe a lot. Tried to take a few more daring routes towards the end. Was 4th out of about 60 people, 2:55 off the pace. Lots of fun!
Friday Jun 25, 2010 #
9 AM
Orienteering 38:22 [3] *** 4.0 km (9:36 / km)
16c shoes: New Balance 749
Mollenparken, 1:5'000. Sprint training.
Cool area. We started from the club house. I had quite a few wobbles and bad route choices, but settled down nicely towards the end.
Legs felt heavy. Not sure how much zip they are gonna have tonight.
Cool area. We started from the club house. I had quite a few wobbles and bad route choices, but settled down nicely towards the end.
Legs felt heavy. Not sure how much zip they are gonna have tonight.
6 PM
Orienteering race 24:12 [4] 2.6 km (9:18 / km)
shoes: New Balance 749
Sprint race - Lemvig 1:5'000.
Not the most organised event ever but the course was fun. I had a good run. Planned ahead well and had a good flow going. The lack of contours got me a few times. Luckily I managed to avoid the electric fence. Was about 4 mins behind Steph. Didn't go all out as we were expecting to run a second race.
Not the most organised event ever but the course was fun. I had a good run. Planned ahead well and had a good flow going. The lack of contours got me a few times. Luckily I managed to avoid the electric fence. Was about 4 mins behind Steph. Didn't go all out as we were expecting to run a second race.
Thursday Jun 24, 2010 #
10 AM
Orienteering 1:19:28 [3] 2.5 km (31:47 / km)
slept:8.0 shoes: VJ Twisters
Vester Torup Nordost, 1:10'000, middle training.
Wow! Hectic session. Struggled quite a bit but improved toward the end. #2 was hard. Got completely confused on my first attempt and couldn't relocate so headed out to try again. It went equally badly the second time. I eventually headed out to the road and took the path in. Some good lessons learnt in that 30mins. Was pretty clueless to #3 too. It improved a bit after that.
Wow! Hectic session. Struggled quite a bit but improved toward the end. #2 was hard. Got completely confused on my first attempt and couldn't relocate so headed out to try again. It went equally badly the second time. I eventually headed out to the road and took the path in. Some good lessons learnt in that 30mins. Was pretty clueless to #3 too. It improved a bit after that.
2 PM
Orienteering 1:12:26 [3] 3.5 km (20:42 / km)
shoes: VJ Twisters
Bulbejerg - Vester Troup Vest, 1: 15'000, long training.
Another tough session. Didn't have good map contact and felt unfocused. I did have a bad head ache so that didn't help. The first 3 were okay. #4 was bad. #6 was worse. At least I managed to relocate easily. #10 also wasn't great...had to relocate again. So quite a tough day but great training.
The 3 day event starts tomorrow.
Another tough session. Didn't have good map contact and felt unfocused. I did have a bad head ache so that didn't help. The first 3 were okay. #4 was bad. #6 was worse. At least I managed to relocate easily. #10 also wasn't great...had to relocate again. So quite a tough day but great training.
The 3 day event starts tomorrow.
Wednesday Jun 23, 2010 #
3 PM
Orienteering 1:31:21 [3] 5.0 km (18:16 / km)
slept:7.0 shoes: VJ Twisters
Blokhus, 10'000.
Our first training in Denmark! We did a line course and then a course with 8 controls. The first 4 controls were in dense green which is very slow going. The last 4 were on open dunes. Contour detail is hectic.
Our first training in Denmark! We did a line course and then a course with 8 controls. The first 4 controls were in dense green which is very slow going. The last 4 were on open dunes. Contour detail is hectic.
Tuesday Jun 22, 2010 #
Note
Long journey to Denmark via Nairobi and Billund. Got to the clubhouse around 2 in the morning.
Sunday Jun 20, 2010 #
9 AM
Orienteering (Long-O) 1:27:01 [5] *** 10.8 km (8:03 / km) +125m 7:37 / km
spiked:16/17c slept:7.0 shoes: New Balance 749
Mogale's Gate South 1:15'000
I ran blue, the women's open course. As long-O's go it was very enjoyable. The course was interesting with a good mixture of long and short legs and in the circle nav. It didn't ever turn into a slog and I managed to run the whole way at a consistent pace. Only one small mistake in the circle at #9 about 20sec. Otherwise a clean run. Only 3 women on the course, with Tania planning and most of the other junior girls doing green so I claimed my first Long-O win.
GPS distance: 12.3km
I ran blue, the women's open course. As long-O's go it was very enjoyable. The course was interesting with a good mixture of long and short legs and in the circle nav. It didn't ever turn into a slog and I managed to run the whole way at a consistent pace. Only one small mistake in the circle at #9 about 20sec. Otherwise a clean run. Only 3 women on the course, with Tania planning and most of the other junior girls doing green so I claimed my first Long-O win.
GPS distance: 12.3km
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| From Orienteering Maps |
Friday Jun 18, 2010 #
5 PM
stationary bike 30:00 [3]
Thursday Jun 17, 2010 #
5 PM
Running warm up/down 13:00 [2]
shoes: Adidas Response
Running intervals 14:00 [5]
slept:8.0 shoes: Adidas Response
Did 6x 1min hard, 1min easy then 2x 30sec hard 30sec easy. Legs felt much better, but my right calf still wasn't quite right. It was about 9 degrees out...rather pleasant.
Wednesday Jun 16, 2010 #
9 AM
Running 22:13 [3]
slept:10.0 shoes: Adidas Response
Short, slow run. Was less than 2 degrees when I headed out. Wore loads of clothes and there wasn't much wind so it wasn't too bad. Legs still feeling the weekend. Hamstrings took a while to warm up and calves are a bit sore.
Sunday Jun 13, 2010 #
8 AM
Running race (RAC 10km) 54:02 [5] 10.0 km (5:24 / km)
shoes: Adidas Response
Enjoyed it and felt pretty good. Hamstrings were sore from yesterday though. Ran the first 6km with Zoe before she sped up and Brad passed me at 7km. Good turn out from the juniors with Steph running her first 10km. Happy with my time. 3:30 faster than last year.
Splits: 5:37, 5:24, 5:01, 5:36, 5:26, 5:39, 5:20, 5:34, 5:11, 5:11
Splits: 5:37, 5:24, 5:01, 5:36, 5:26, 5:39, 5:20, 5:34, 5:11, 5:11
C • Nice 2
Saturday Jun 12, 2010 #
10 AM
Orienteering 11:59 [5] *** 1.4 km (8:34 / km)
12c slept:10.0 shoes: New Balance 749
Junior Training at Wits Education Campus
The first exercise focused on in the circle navigation and reading control descriptions. Multiple flags were placed in the area of the control without numbers. The aim was to identify which flag was on the right feature.
The punching and flipping the map to read control descriptions added to the trickiness. Managed to get them all right but felt really rushed. Great training.
The first exercise focused on in the circle navigation and reading control descriptions. Multiple flags were placed in the area of the control without numbers. The aim was to identify which flag was on the right feature.
The punching and flipping the map to read control descriptions added to the trickiness. Managed to get them all right but felt really rushed. Great training.
Orienteering 25:00 [5] 1.8 km (13:53 / km)
shoes: New Balance 749
Ouch! An interval exercise with some good route choice decisions to make. Got 1 min break at #1, #2, #4, #5 and a 5min break at #3. Mass start at each control. Good reminder of how slow I am.
Running warm up/down 20:00 [2]
shoes: New Balance 749
Good warm up, a few strides and things and a warm down collecting controls.
Friday Jun 11, 2010 #
6 PM
stationary bike 30:00 [3]
After a lazy afternoon in front of the tv watching the World Cup opening ceremony and game.
Thursday Jun 10, 2010 #
7 AM
Running 23:11 [3] 3.6 km (6:26 / km)
shoes: Adidas Response
A 'first day of the holiday migraine preventative' run. Really cold out!
Wednesday Jun 9, 2010 #
5 PM
Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
slept:8.0 shoes: Adidas Response
Running hills 10:00 [5]
shoes: Adidas Response
4 hill runs. Up Orion from Derby to Highland. Recovery was the jog down which takes a comfortable 1:30. Got a bit distracted on the first one when a bunch of my friends drove past.
Times were: 1:09, 1:06, 1:04, 1:04
Times were: 1:09, 1:06, 1:04, 1:04
Tuesday Jun 8, 2010 #
Note
Had 2 exams, neurologist appointment and add maths so another rest day.
Sunday Jun 6, 2010 #
9 AM
Orienteering race 1:24:09 [5] *** 7.03 km (11:58 / km) +340m 9:38 / km
spiked:17/21c slept:9.0 shoes: New Balance 749
At Laurentia Farm. Brown course.
Wow! That was insane.
Started 2 mins behind Tania with Steph 2 mins behind me. I could have hung back at the start but figured having Steph on my butt would be good pressure and was pretty sure I wouldn't see Tania. I stuffed up #2. Lost about a minute. My route choice was solid but I didn't head for the obvious green and got pulled by some unmapped undergrowth. Was happy with #3. I wasn't fast but hit it perfectly. The climb to #4 was killer but once I was on top of the ridge I moved well and my nav was good. Caught Tania going into #7. We were together to #8 then split up going to the cave. I didn't hit it entirely well losing about a minute but got out before Tania. Cruised down the hill to #10 but started to die a bit to #11. Tania caught me on the way to #12 and we caught Zig going into the control. Was relieved when no one pushed the pace to #13 and I managed to eat my GU and recover slightly. Navigated well into #14 and #15 then belted down the hill. I made a mistake in the circle at #16 so Tania caught me again. We both messed up the pit at #18 but punched together and then the pain really started. Luckily Tania thought the start intervals were 3mins so she didn't really push to get away. The run to #20 was still horrible tho. Tania got about 40m ahead of me by #20 and I took a bad route out of the control. My brain wasn't really functioning properly at that stage and I lost over a minute on it. Luckily Tania also got stuck in the green so I scraped the win by 30 sec.
Wow! That was insane.
Started 2 mins behind Tania with Steph 2 mins behind me. I could have hung back at the start but figured having Steph on my butt would be good pressure and was pretty sure I wouldn't see Tania. I stuffed up #2. Lost about a minute. My route choice was solid but I didn't head for the obvious green and got pulled by some unmapped undergrowth. Was happy with #3. I wasn't fast but hit it perfectly. The climb to #4 was killer but once I was on top of the ridge I moved well and my nav was good. Caught Tania going into #7. We were together to #8 then split up going to the cave. I didn't hit it entirely well losing about a minute but got out before Tania. Cruised down the hill to #10 but started to die a bit to #11. Tania caught me on the way to #12 and we caught Zig going into the control. Was relieved when no one pushed the pace to #13 and I managed to eat my GU and recover slightly. Navigated well into #14 and #15 then belted down the hill. I made a mistake in the circle at #16 so Tania caught me again. We both messed up the pit at #18 but punched together and then the pain really started. Luckily Tania thought the start intervals were 3mins so she didn't really push to get away. The run to #20 was still horrible tho. Tania got about 40m ahead of me by #20 and I took a bad route out of the control. My brain wasn't really functioning properly at that stage and I lost over a minute on it. Luckily Tania also got stuck in the green so I scraped the win by 30 sec.
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| From Orienteering Maps |
Saturday Jun 5, 2010 #
9 AM
MTB-O 2:03:00 [4] *** 18.5 km (6:39 / km)
20c
At Protea Ridge. It went okay but it should have gone better. My navigation was pretty shocking. No major mistakes but I just didn't feel like I was in control and had to stop way too much. All those paths are confusing! Legs felt good tho.
Definitely need more practice!
Definitely need more practice!
Thursday Jun 3, 2010 #
8 AM
Running 44:10 [3] 7.2 km (6:08 / km)
slept:10.0 shoes: Adidas Response
Longish run to start my 5 day weekend. Went up to the old house and then did the top route. My ears were cold.
5 PM
Running warm up/down 10:00 [2]
shoes: Adidas Response
Chilled run to Circuits
strength 20:00 [3]
shoes: Adidas Response
Enjoyable circuit. We even did an extra set of 10 at the end.
Wednesday Jun 2, 2010 #
5 PM
Running 23:48 [4]
shoes: Adidas Response
8:20 warm up then 6 sets of 1min on, 1min off. 4:25 cool down. Nice route to Queen St, along Roberts and up Nile.
Perfect temperature and I felt good.
Perfect temperature and I felt good.
Tuesday Jun 1, 2010 #
8 AM
Running 25:39 [3] 4.0 km (6:25 / km)
slept:11.0 shoes: Adidas Response
No exam today so went for a nice morning run. Did a loop up to the old house. Right leg is a bit tender from my fall. Need to find motivation to do some speed work and hills in the next few weeks.