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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Orienteering10 6:29:42 26.82 43.16 43087c
  Running6 3:00:51 15.67 25.21 397
  strength7 2:10:00
  Track/speed work2 1:09:11 5.7(12:08) 9.18(7:32) 4
  Total23 12:49:44 48.19 77.55 83187c
averages - sleep:7.6

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Monday Jun 30, 2014 #

4 PM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
slept:9.0 shoes: Nike air pegasus 30

Chilled jog in Vicenza. Did 3 sets of 3 or 4 controls from the Swiss woc selection race. A bit of site seeing before, between, afterwards. Legs are feeling tired.

Sunday Jun 29, 2014 #

12 PM

Orienteering race 1:15:00 [3] *** 3.6 km (20:50 / km) +250m 15:28 / km
19c shoes: Inov8 Orocs

Alpe Adria - middle WRE, cansiglio.
Hectic! Terrain was very similar to Slovenia OO cup 2011. Slow with lots of small depressions, hills and very rocky, big cliffs.
Having not been in such complex terrain for a while I wad expecting to struggle a bit. Had 2 big mistakes - #2 (5 mins) and #13 (4 mins). The rest went quite well but was slow. Stopping often to double check. Once you got lost it was hard to relocate. Winner did 39 mins I think. So I was almost double that. Haha, quite relieved that I'm not doing middle at Woc after this although I don't think it will be quite so hectic.

Saturday Jun 28, 2014 #

8 PM

Orienteering race 21:15 [5] 3.8 km (5:36 / km) +25m 5:25 / km
shoes: Inov8 X-talons 2

Alpe Adria sprint - conegliano WRE.
Mostly in control with decent speed. A few mistakes. #3 had uncrossable walls and hedges all around. Hesitated finding the gap. Lost time to #18. Not a difficult control just lost concentration. Was starting to feel tried. Probably started a bit fast with the hill to #19 and the longish course. Spectator control and map exchange made things interesting. Good practice for woc!
Hanny Alston won in 16 mins.

Friday Jun 27, 2014 #

Event: Alpe Adria Orienteering Cup
 
12 PM

Orienteering 27:30 [3] 3.86 km (7:07 / km)
shoes: Nike air pegasus 30

Training in Treviso. Awesome old town. Tricky course especially when trying to dodge people, bicycles and cars. Struggled to plan ahead initially but got better as the course progressed.
Ankle is feeling good.

Wednesday Jun 25, 2014 #

strength 20:00 [3]

Strength session before flying to Italy in the evening. 24 hrs of travelling.

Monday Jun 23, 2014 #

strength 20:00 [3]

Ankle is aching a bit so letting it rest

Saturday Jun 21, 2014 #

9 AM

Orienteering 42:00 [3] 6.7 km (6:16 / km)
shoes: Nike Air Pegasus

Training at Woodlands.
Did 1 km warm up, then 2x ~2 km courses.
Ankle felt okay.

Friday Jun 20, 2014 #

Note
(rest day)

Physio appointment. Just making sure everything is sorted before I leave on Wed.

Twisted my ankle on Monday, but managed to walk it off, as I usually do... Was aching a bit on Mon eve but barely noticeable after that. Sandy taped it up and said I should take it easy for a few days.

Exams are over! :-)

Thursday Jun 19, 2014 #

1 PM

Track/speed work 27:00 intensity: (18:00 @2) + (9:00 @5) 3.8 km (7:06 / km)
slept:8.0 shoes: Nike Air Pegasus

Short, study break session.
2 laps warm up and some strides.
3x 600m, 90 sec rest.
1 lap cool down.
Weather wasn't nice -horrible icy wind!

Wednesday Jun 18, 2014 #

5 PM

Running 27:02 [3] 4.2 km (6:26 / km) +68m 5:57 / km
slept:8.0 shoes: Nike Air Pegasus

Around the hood. Felt decent
C • In the hood up to no good, ... 2

Monday Jun 16, 2014 #

9 AM

Orienteering 1:31:00 [3] *** 10.3 km (8:50 / km)
29c shoes: Asics Fuji Racers

Goc long take 1. Was at the start when Michele, Ian and Garry returned with news of missing controls. So had a nice training run. Stopped to help a few people and lost concentration a couple of times so a few silly mistakes. Really enjoyed the area :-)
2 PM

Orienteering 20:00 [2]
shoes: Asics Fuji Racers

Control collecting.

Sunday Jun 15, 2014 #

Event: Gauteng Champs
 
12 PM

Orienteering 37:59 [3] *** 4.8 km (7:55 / km) +55m 7:29 / km
19c slept:8.0 shoes: Asics Fuji Racers

Goc champs middle - big red barn. WRE and woc middle selection.
Had a pretty terrible race. Felt distracted on the start line. Messed up #1 - not into the scale yet. Had to relocate. 3 mins lost. I knew that there wasn't much chance I could recover from such a big mistake but I tried to keep pushing. Made a few more mistakes after that due to lack of concentration and the legs felt pretty empty the whole way round. Jess caught and passed me on the way to #2. Ended up 5th.

So not a great day. A combination of pressure, lack of time on 1:10 maps and a rather stressful week(but that's a poor excuse - I need to be able to get my head in the game regardless of what's happening around me).

W21E - Splits

Saturday Jun 14, 2014 #

Event: South African Sprint Champs
 

Note
slept:5.5

Controller for SA sprint champs at Woodlands. Started putting out controls at half 7. Long day! Sore feet by the end of the day

Friday Jun 13, 2014 #

Note
slept:6.0

Exam #2 - chem. And a busy afternoon organising stuff for tomorrow.

Thursday Jun 12, 2014 #

8 AM

strength 20:00 [3]
slept:6.0

Feeling run down

Wednesday Jun 11, 2014 #

4 PM

Running 26:40 [2] 4.0 km (6:40 / km)
slept:8.0 shoes: Nike Air Pegasus

Pretty short and chilled. Couple of days rest helped the legs.

Tuesday Jun 10, 2014 #

5 PM

strength 20:00 [3]
slept:6.0

And a good stretch.
1 exam down, 2 to go.

Sunday Jun 8, 2014 #

Event: GOC Urban 9
 
10 AM

Orienteering race 19:58 [5] *** 2.1 km (9:30 / km) +100m 7:41 / km
20c shoes: Inov-8 X-Talons 212

Urban series final at Wilds - WRE.
Had a very rushed race. Started between the Courtnages. I was slow up the stairs and lost 20 sec to #2 so Steph almost caught me. Pushed hard to stay ahead of her. We closed in on Christie as we crossed the bridge to #12. Messed up #14 a bit not knowing exactly where on the path I had popped out. Kept pushing to the end, pulling 20 sec ahead.
So 2nd place. Good high pressure race practice.

Running warm up/down 15:00 [3]

Warm up and then cool down chatting to Tania. Legs were not feeling good! Glutes and hip flexors were sore. Didn't notice them too much while running.

Women WRE - Splits

Saturday Jun 7, 2014 #

9 AM

Orienteering 35:00 [3] 5.0 km (7:00 / km)
shoes: Inov-8 X-Talons 212

Testing the W21 course for next weekend with good warm up and cool down jogs before/after. Legs are feeling tired.

Thursday Jun 5, 2014 #

4 PM

Running 27:46 intensity: (24:16 @2) + (3:30 @5) 4.13 km (6:43 / km) +70m 6:12 / km
slept:9.0 shoes: Nike Air Pegasus

Warm up, 4x ~50 sec hills, cool down. Plan was to do 6 but legs are tired. Need to be strong this weekend.

strength 15:00 [3]

Wednesday Jun 4, 2014 #

4 PM

Running 27:59 [2] 4.21 km (6:38 / km) +68m 6:09 / km
slept:9.0 shoes: Nike Air Pegasus

Nice and chilled. Looking at a map for the first bit but struggled to concentrate.

Tuesday Jun 3, 2014 #

2 PM

Track/speed work 42:11 intensity: (30:11 @2) + (12:00 @4) 5.38 km (7:51 / km) +4m 7:49 / km
slept:9.0 shoes: Nike Air Pegasus

At WEC with Roffe and Matt.
We did 3x 600m, 3x 300m. Rests were fairly long. Had the excuse of watching Christie playing hockey on the astro :-)
4 PM

strength 15:00 [3]

Getting into a good routine....

Monday Jun 2, 2014 #

4 PM

strength 20:00 [3]
slept:8.0

Sunday Jun 1, 2014 #

8 AM

Running 56:24 [3] 8.66 km (6:31 / km) +191m 5:52 / km
slept:7.0 shoes: Nike Air Pegasus

Fairly chilled run from Alex and Steph's place. A few mean hills but the legs weren't allowed to complain...only people running 10x this distance are allowed to complain today.

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