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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Orienteering13 11:17:32 37.05(18:17) 59.62(11:22) 170619 /170c11%
  Running9 4:12:05 24.35(10:21) 39.19(6:26) 550
  strength4 1:25:00
  Track/speed work1 13:28 1.9(7:06) 3.06(4:24) 3
  Total25 17:08:05 63.3 101.87 225919 /170c11%
averages - sleep:8.4

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Monday Apr 28, 2014 #

Note
(sick)

Sore throat turned into a cold...
10 AM

Orienteering race 1:38:10 [3] 7.0 km (14:01 / km) +300m 11:33 / km
shoes: Inov8 Orocs

WC Champs - Long.
Woke up with a sore throat so took it relatively easy. Wanted to try and get my confidence back up after yesterday's disaster. Wanted to get the processes right and not worry about speed. A couple of misplaced controls and one or 2 issues with the map didn't help the confidence early on...but I started feeling good as the course progressed and my focus was decent.
9 minutes behind Tania

W21A - Splits

Sunday Apr 27, 2014 #

11 AM

Orienteering 1:01:00 [3] *** 4.6 km (13:16 / km) +50m 12:35 / km
17c shoes: Inov-8 X-Talons 212

Western cape champs, middle distance - Blaauberg dunes.
Had a terrible race. Caught Tania (4 mins) and Steph (2 mins) at #1 which I hit nicely and things went downhill after that. Rushed off and struggled with visualisation. They both got away and I bumped into Tania a few times before she pulled away. Only passed Steph at #10. Things started to click at control 11 and I had a good last few controls.
My head was all over the place out there. Disappointed that I couldn't pull it together in such cool terrain. Keen to go back there sometime soon.

W21A - Splits

Wednesday Apr 23, 2014 #

5 PM

Running 25:52 [3] 4.46 km (5:48 / km) +51m 5:29 / km
slept:8.0 shoes: Nike Air Pegasus

Fun run at WEC to raise money for charity. 2 loops with lots of friendly marshals. I ran with Kay and kept it nice and chilled. Legs felt heavy!

Monday Apr 21, 2014 #

Note

As usual enjoyed the training camp! Some really good sessions in interesting areas. I struggled a lot physically which meant I struggled to focus on my navigation. Felt quite frustrated.
11 weeks to go until WOC!
9 AM

Orienteering 46:13 [3] *** 4.02 km (11:29 / km) +144m 9:45 / km
18c slept:8.5 shoes: Inov-8 X-Talons 212

Control picking - Battery Creek. Flow was decent through the first 10 controls but really struggled to keep moving at a decent pace after that and I started to lose concentration.
10 AM

Orienteering 18:41 [3] *** 2.0 km (9:21 / km) +54m 8:14 / km
3c shoes: Inov-8 X-Talons 212

Star relay. Had a rather bad time - the pit and boulder I got were tricky - or maybe my brain wasn't functioning properly. Anyway, we came a glorious 7th (out of 7). Definitely the hilliest star relay I've ever done!

Sunday Apr 20, 2014 #

11 AM

Orienteering 1:10:55 [2] *** 5.15 km (13:47 / km) +196m 11:35 / km
9c slept:8.0 shoes: Inov-8 X-Talons 212

Route Choice - Battery Creek 1:15'000
Worked with Christie testing different route choices. Fairly interesting but I was feeling horrible - lower back was sore and energy levels were zero. I cut from #5 to #9.
3 PM

Orienteering 46:15 [3] *** 4.27 km (10:50 / km) +133m 9:22 / km
16c shoes: Inov-8 X-Talons 212

Contours only training.
Did 2 loops. Really enjoyed the detail in the mining area. Was feeling a bit better so managed to run most of it.

Saturday Apr 19, 2014 #

9 AM

Orienteering 51:57 [3] *** 4.75 km (10:57 / km) +150m 9:27 / km
14c shoes: Inov-8 X-Talons 212

Map memory - map segments tied to each control. Good fun and very useful. Realized that I look at my map way too much. All the legs went fairly well.
11 AM

Orienteering 39:37 [3] 3.84 km (10:20 / km) +129m 8:50 / km
20c slept:8.0 shoes: Inov-8 X-Talons 212

Relay training - Pear Orchard.
Did 2 courses, racing head to head with gaffling. My nav was good but I was feeling horrible. Cut the 2nd course short.
8 PM

Orienteering 1:10:00 [3] *** 5.5 km (12:44 / km) +120m 11:29 / km
16c shoes: Inov-8 X-Talons 212

Night-O, Pear Orchard.
As usual loved it! Concentration was good and I got to run most of the course by myself. Struggled a bit with #6 and #8 in the green. Felt a bit stronger than earlier and ran most of the course. If we can manage that kind of course at night then day time O should be super chilled :-)

Friday Apr 18, 2014 #

10 AM

Orienteering 1:12:21 [3] *** 6.73 km (10:45 / km) +215m 9:16 / km
12c shoes: Inov8 Orocs

National Squad training camp in Kaapsehoop.
Window and corridor-O - Battery Creek. Had a bit of a wobbly start in the corridor trying to get into the scale and my first control of the window O was shocking. Settled down after that but my bearings weren't great.
3 PM

Orienteering 1:04:49 [3] *** 5.85 km (11:05 / km) +157m 9:46 / km
19c slept:8.0 shoes: Inov-8 X-Talons 212

In the Rockery :-)
A short line course to get into the map and then a simplification exercise.
The map was grayed out with important features in colour. Did 4 loops.
Struggled with quite a few legs. I remember using the vegetation a lot in December (green blobs) and because they weren't shown it was pretty tough identifying the rocks in places. Also had some bad bearings.

Tuesday Apr 15, 2014 #

5 PM

strength 30:00 [3]
slept:8.0

Less running this week ahead of the training camp.

Monday Apr 14, 2014 #

7 PM

Running 1:03:35 [3] 9.95 km (6:23 / km) +156m 5:55 / km
slept:8.0 shoes: Nike Air Pegasus

Metrogaine from Zoo Lake. Ran with Magi. Had a decent run but should have got 80 more points on the way in - missed one due to a nav error and we couldn't spot the other as we ran past in a bit of a rush to get back. Made it comfortably in the end.

Sunday Apr 13, 2014 #

8 AM

Running 30:00 [2] 4.46 km (6:44 / km) +54m 6:21 / km
slept:9.0 shoes: Nike Air Pegasus

Short loop through Northcliff. Planned to go further but I wasn't feeling great. Then did a short loop with Magic and Tricks.

Saturday Apr 12, 2014 #

8 AM

Running 31:25 [3] 5.68 km (5:32 / km) +73m 5:12 / km
slept:7.0 shoes: Nike Air Pegasus

Nike Run. From Rosebank to the Wilds. Cool run and felt good.

Wednesday Apr 9, 2014 #

4 PM

Running 16:39 [2] 2.33 km (7:09 / km) +43m 6:33 / km
shoes: Nike Air Pegasus

Chilled jog putting out some cones for WitsOC training

Orienteering 18:40 [2] *** 2.62 km (7:07 / km) +45m 6:34 / km
7c shoes: Nike Air Pegasus

Did one of the sessions that Nico planned 2 or so years ago called bit-map. Map orientation practice and makes planning ahead (exit angle) a bit tricky.

Tuesday Apr 8, 2014 #

5 PM

Track/speed work 13:28 [5] 3.06 km (4:24 / km) +3m 4:23 / km
slept:8.0 shoes: Nike Air Pegasus

Only 7 sec faster than 6 weeks ago. Started too fast and died out towards the end. Was hoping to run 50-52sec splits but dropped to 60sec in the middle. Right leg held up nicely so that's a positive...

Running warm up/down 11:00 [3] 1.4 km (7:51 / km)
shoes: Nike Air Pegasus

Monday Apr 7, 2014 #

3 PM

Running 31:59 [3] 5.01 km (6:23 / km) +62m 6:01 / km
slept:10.0 shoes: Nike Air Pegasus

Nice run with Roffe and Geo Jess after our prac. Going to try and do this every Monday. Lots of chatting made the time fly :)

Sunday Apr 6, 2014 #

Event: GOC Urban 6
 

Running 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talons 212

Warm up and then cool down checking out the sculptures.
9 AM

Orienteering race 18:54 [5] 3.3 km (5:43 / km) +13m 5:37 / km
spiked:19/19c slept:9.0 shoes: Inov-8 X-Talons 212

Nirox Sculpture Park. Cool new area.
Had a decent run. Happy with my flow and planning ahead but still not running fast enough. Faded a lot towards the end.
Hesitated leaving #13 so lost a few seconds there. Lost almost 30 sec to Steph on the long leg #9-10 - I aced it but I felt slow up the hill and was starting to die a bit.
Good enough for 2nd. 56 sec behind Steph, 5 sec ahead of Christie.

Saturday Apr 5, 2014 #

Note

Finishing off the 1st aid course.

Friday Apr 4, 2014 #

Note

Renewing my level 1 first aid. Long day

Thursday Apr 3, 2014 #

7 AM

Running 26:35 [2] 3.89 km (6:50 / km) +111m 5:59 / km
slept:8.5 shoes: Nike Air Pegasus

Home after dropping my car off for a service. Legs are feeling decent.
8 AM

strength 15:00 [3]

+ 15 mins of stretching.

Wednesday Apr 2, 2014 #

Note

Had another physio appointment. Things are looking a little better.
8 AM

strength 20:00 [3]
slept:9.0

Tuesday Apr 1, 2014 #

5 PM

strength 20:00 [3]

And loads of stretching.

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