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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running15 8:59:56 49.49 79.65 1295
  Orienteering6 6:00:46 20.91(17:15) 33.65(10:43) 79251 /63c80%
  strength3 1:00:00
  Total24 16:00:42 70.4 113.3 208751 /63c80%
averages - sleep:7.7

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Tuesday Dec 31, 2013 #

11 AM

Orienteering race 2:16:08 [5] *** 11.4 km (11:56 / km) +415m 10:06 / km
spiked:18/22c slept:8.0 shoes: Inov8 Orocs

Big 5 day 2 - Battery Creek, 1:15'000
Navigation wise a good race. Physically I felt pretty bad.
Legs were already feeling heavy on the climb out of control #3 but caught Zig at #4 and Tania at #5. Running with them disrupted my concentration a bit and I messed up #6 and #7. (1:40). Pushed a bit too hard trying to keep up with Tania when I caught back up and didn't drink enough water at #9. Started feeling sick on the way up to #12 but was happy with my route choice as I got there just behind Tania. Navigation was solid for the rest of the course so I managed to stay in contact and even sneak away from Tania and Elin at a few controls into the finish despite barely managing a jog.
Felt destroyed at the finish.
Nutrition wasn't great. Ate 2 race food nougat but they were a bit difficult to get down and too sweet (only ever tested them cycling). Also didn't drink enough water at the first water point.
Ended up 4th, 2nd South African. Marika did 1h45

W21E - Splits

Monday Dec 30, 2013 #

Event: BIG 5 O Week
 
10 AM

Orienteering race 1:02:02 [5] 6.76 km (9:11 / km) +160m 8:13 / km
spiked:19/26c shoes: Inov-8 X-Talons 212

Big 5 O-Week Day 1: Kaapsche Hoop Rockery, 1:5'000.
Really technical area! Pretty awesome when you start making sense of the mapping. Raining and very misty at times during the race. I didn't have a great run but had some good flow in the middle of the course where I could push it and had no huge mistakes so in the end a decent result.
Struggled with concentration after about 45 minutes and made some stupid mistakes in the easier parts of the course.
Was happy to be 2nd, miles behind Marika but well ahead of the other South Africans. Still ended up as my lowest points for the week...

W21E - Splits

Sunday Dec 29, 2013 #

4 PM

Orienteering 1:16:43 intensity: (16:43 @1) + (1:00:00 @2) 4.67 km (16:26 / km) +83m 15:05 / km
shoes: Inov8 Orocs

Visited all the controls on the warm up map with the Sarah's. Slow going so it was a bit chilly in the drizzle.

Saturday Dec 28, 2013 #

3 PM

Running 23:12 intensity: (21:36 @2) + (1:36 @4) 3.5 km (6:38 / km) +54m 6:09 / km
slept:6.5 shoes: Nike Air Pegasus

Wednesday Dec 25, 2013 #

5 AM

Running 1:10:33 [2] 8.71 km (8:06 / km) +264m 7:02 / km
slept:7.0 shoes: Asics Fuji Racers

Morning run (jog/walk) from the lodge to the bench overlooking castle gorge. Light drizzle for most of the way.

Tuesday Dec 24, 2013 #

11 AM

Running 18:34 [4] 2.51 km (7:24 / km) +2m 7:22 / km
slept:9.0 shoes: Asics Fuji Racers

At Easterkloof. Ran from the slides to the car. The path isn't as clear as it used to be.

Monday Dec 23, 2013 #

9 AM

Note

4.5hrs of hiking from Maretlewane around the right of castle gorge to the pool below the waterfall. Very hot day!

Saturday Dec 21, 2013 #

5 PM

Running 48:25 [3] 6.46 km (7:30 / km) +202m 6:29 / km
slept:9.0 shoes: Asics Fuji Racers

With Steph and Alex at Maretlewane. From the lodge. Quite rocky and very steep!

Friday Dec 20, 2013 #

4 PM

Running 1:09:35 [2] 9.9 km (7:02 / km) +141m 6:34 / km
slept:6.0 shoes: Nike Air Pegasus

Very chilled run with Lisa. From her house through Bedfordview.

Thursday Dec 19, 2013 #

2 PM

Running hills 26:31 intensity: (22:31 @2) + (4:00 @4) 4.01 km (6:37 / km) +61m 6:09 / km
slept:7.0 shoes: Nike Air Pegasus

5 hills. Not feeling strong today.

Tuesday Dec 17, 2013 #

6 PM

Running 24:34 [3] 3.76 km (6:32 / km) +55m 6:05 / km
slept:8.5 shoes: Nike Air Pegasus

Nice cool breeze. Felt quite decent - think I'm making progress.

Monday Dec 16, 2013 #

8 AM

Running 33:17 [3] 5.72 km (5:49 / km) +81m 5:26 / km
slept:7.5 shoes: Nike Air Pegasus

From the Digs to Pirates for the hat race. Ran the first half with Zoe

Running 18:57 [3] 3.35 km (5:40 / km)
shoes: Nike Air Pegasus

2nd half with Alex, Steph, Zas and Jolly.
(my watch lost signal at the water stop)

Sunday Dec 15, 2013 #

9 AM

strength 20:00 [3]

Saturday Dec 14, 2013 #

7 AM

Running warm up/down 5:00 [1]

Short warm up jog with Richard showing us the awesome office park. Really hope we can get permission to map it!
8 AM

Running 27:54 [4] 5.08 km (5:30 / km) +109m 4:58 / km
slept:7.5 shoes: Asics Fuji Racers

Woodlands Park run. Tough route!

Friday Dec 13, 2013 #

5 PM

Running hills 27:30 intensity: (23:30 @2) + (4:00 @5) 4.12 km (6:40 / km) +60m 6:13 / km
slept:8.0 shoes: Nike Air Pegasus

Usual hill session, 5 hills. Feeling quite good.

Thursday Dec 12, 2013 #

9 PM

strength 20:00 [3]
slept:8.5

Wednesday Dec 11, 2013 #

10 AM

Orienteering 45:45 [2] 5.28 km (8:39 / km) +37m 8:22 / km
slept:8.5 shoes: Asics Fuji Racers

Training at Delta with Miss Roffe. Just some line courses and corridor O'. Using Lisa's maps from her coaching sessions - not overly technical and quite repetitive but nice to not have to plan anything.

Tuesday Dec 10, 2013 #

4 PM

Running 1:02:34 [3] 9.6 km (6:31 / km) +140m 6:04 / km
slept:9.0 shoes: Nike Air Pegasus

In the rain

Sunday Dec 8, 2013 #

9 AM

Orienteering 22:34 [4] 3.05 km (7:24 / km) +49m 6:51 / km
slept:8.0 shoes: MudClaw-272

Sprint Cup - WSBG. Prelim.
As usual I messed up the 1st control in the veld. Distance judgment was off and I was rushing. When will I get it right in that area!!
Anyway, running at glacial speed so not in with much of a chance.
Generally not reading ahead well so lots of hesitations. And concentration was shocking.
Positives: After the veld mistake I mostly pulled it together and I enjoyed the course planning.
11 AM

Orienteering 17:34 [5] *** 2.49 km (7:03 / km) +48m 6:26 / km
spiked:14/15c shoes: MudClaw-272

Sprint cup final
Started about 15sec behind Zoe and another 15 behind Tania. Got passed Zoe in the first few few controls but she passed me to #7. Caught her again at #12 and we were together for the next few controls. She pulled away on the last 2. I didn't have the legs to keep up. So 4th place for me. Tania messed up around #9 and we didn't ever see her.

Saturday Dec 7, 2013 #

strength 20:00 [3]
slept:9.0

Yay, a day off work. Couldn't get my butt out for a run. Feeling drained.

Friday Dec 6, 2013 #

Note
slept:7.0

Got a bit of walking in because we took the Gautrain (Sarah and I were the only ones taking the stairs. Lazy people in SA!) and took a walk through Nelson Mandela square.

Thursday Dec 5, 2013 #

Note
slept:7.0

Over 12 hrs at work :(

Wednesday Dec 4, 2013 #

6 PM

Running 31:57 intensity: (25:57 @3) + (6:00 @4) 5.2 km (6:09 / km) +65m 5:47 / km
slept:7.5 shoes: Adidas Star Ride

Around Sandton again. Was great to get out after another long day.
Did 10x ~100m on/off in the middle of the run.

Monday Dec 2, 2013 #

6 PM

Running 23:43 [3] 3.62 km (6:33 / km)
slept:6.0 shoes: Adidas Star Ride

Short jog in Sandton where I am working this week.

Sunday Dec 1, 2013 #

6 PM

Running hills 27:40 intensity: (20:00 @2) + (7:40 @4) 4.11 km (6:44 / km) +61m 6:16 / km
slept:8.0 shoes: Nike Air Pegasus

5 hills, usual route, haven't done it for a while.
Legs aren't feeling awesome, few niggles.

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