Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending Jul 31, 2014:

	activity	#	time	miles		km		+m
	Orienteering	11	5:28:56	19.95		32.1		658	9 /	62c	14%
	Running	12	4:40:35	18.7		30.09		714
	Ultimate Frisbee	1	30:00
	circuit	1	22:59	0.85	(27:09)	1.36	(16:52)
	strength	1	10:00
	Total	23	11:12:30	39.49		63.55		1372	9 /	62c	14%
averages - sleep:7.5

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Thursday Jul 31, 2014 #

4 PM

Running 24:47 [3] 4.01 km (6:10 / km) +99m 5:30 / km
slept:7.0 shoes: Nike air pegasus 30

Pushed up the hills. Right hip flexor isn't 100%.

5 PM

strength 10:00 [3]

Been slacking...

Wednesday Jul 30, 2014 #

5 PM

Orienteering 18:46 [2] 2.5 km (7:30 / km) +58m 6:43 / km
slept:7.0 shoes: Nike Air Pegasus

WitsOC training. Started with a contours recap then did a map memory exercise in pairs. Look at the map, give it to your partner and describe to them how to get there without using actual building names! Jess and I did 2 controls at a time to make things more tricky.

Monday Jul 28, 2014 #

4 PM

Running 23:18 [3] 4.02 km (5:47 / km) +24m 5:37 / km
slept:10.0 shoes: Nike Air Pegasus

With Roffe and Geo Jess after our prac. Finished late and had a WSC meeting to get to so a bit shorter this week. Roffe was pushing the pace.

C • :) 2

Sunday Jul 27, 2014 #

8 AM

Running 30:00 [2]
slept:6.0 shoes: Asics Fuji Racers

Spent 6 hours at Mohales East tagging. Got in a bit of jogging but mostly just drove / walked around.

Saturday Jul 26, 2014 #

10 AM

Running 52:22 [3] 8.82 km (5:56 / km) +189m 5:22 / km
slept:7.0 shoes: Nike Air Pegasus

From Alex and Steph's house. Felt good!

Wednesday Jul 23, 2014 #

5 PM

circuit 22:59 [3] 1.36 km (16:52 / km)
slept:7.0 shoes: Nike Air Pegasus

WitsOC training. Circuit with a game focusing on contours and the usual stairs, sit-ups, plank etc.

Tuesday Jul 22, 2014 #

4 PM

Running 27:26 [2] 4.01 km (6:50 / km) +99m 6:05 / km
slept:9.0 shoes: Nike Air Pegasus

Still feeling my right hip flexor.

Monday Jul 21, 2014 #

4 PM

Running 31:42 [2] 5.01 km (6:20 / km) +53m 6:01 / km
slept:8.0 shoes: Nike Air Pegasus

With Roffe after Geography. Hip flexors are a bit tight, probably from Frisbee. Otherwise feeling good!

Sunday Jul 20, 2014 #

Note
slept:7.0

Spent the morning at Mohales East with Gavin and Roffe preparing for our colour coded event in 2 weeks

Friday Jul 18, 2014 #

5 PM

Ultimate Frisbee 30:00 [3]
shoes: Nike Air Pegasus

Frisbee Friday. Tried to not over do it.

Saturday Jul 12, 2014 #

11 AM

Running warm up/down 15:00 [2]
shoes: Inov8 Orocs

To start and back from the finish in the rain

Orienteering race 58:48 [5] *** 3.3 km (17:49 / km) +260m 12:47 / km
11c slept:6.0 shoes: Inov8 Orocs

Day 5 - Gallio - campomulo.
Feeling flat this morning. Legs sore and mentally tired. Lots of climb so turned into a slog. 5 min mistake in the rocks to #3. Silly! Was over confident after spiking #1 and #2. No problems after that just slow and hesitant - not attacking controls. Finished in the rain.
Then watched the relay in miserable weather. Long day!

Friday Jul 11, 2014 #

11 AM

Orienteering race 24:50 [5] *** 3.4 km (7:18 / km)
24c shoes: Inov8 X-talons 2

Sprint in Asiago - open event 2.
Not a very smooth run. A few bad exit angles and got tricked to #10. Only had control description on map so wasn't reading it enough. Legs felt quite tired.
Then rushed off to Campomulo to watch the middle race.

Thursday Jul 10, 2014 #

9 AM

Running warm up/down 20:00 [3] 1.6 km (12:30 / km) +250m 7:01 / km
shoes: Inov8 Orocs

Hectic walk to the start up a ski slope. Saved €3 by not getting the ski lift though :)

10 AM

Orienteering race 1:05:34 [5] *** 5.3 km (12:22 / km) +195m 10:27 / km
12c slept:8.0 shoes: Inov8 Orocs

Day 4 - Lavarone Bertoldi (woc long area). 1:15
Best run of the week. Much more runnable area and surprisingly I enjoyed the 1:15 map. Not as steep today and some more obvious contour detail to work with. Executed my route choices well but was pretty hesitant on the long legs.
Mike Edwards announced that I was winning when I came in which was cool until I checked the results and I was the only person finished. Haha! Ended up 11th...

Wednesday Jul 9, 2014 #

9 AM

Running warm up/down 20:00 [3] 2.6 km (7:42 / km)
shoes: Inov8 Orocs

Jog from the parking to the arena then to the start.

Orienteering race 57:26 [5] *** 3.7 km (15:31 / km) +145m 12:59 / km
spiked:9/15c slept:7.0 shoes: Inov8 Orocs

Italy 5 Day - day 3. Middle distance -Lavarone Lago. WA K.
Struggled in the circle on #1 -#4 and #9. The rest went fairly well. No big mistakes. Right ankle was a bit sore so had to be cautious in places.

Monday Jul 7, 2014 #

12 PM

Orienteering 12:00 [1]
shoes: Nike air pegasus 30

Really chilled jog on the model map in Pergine. Hot!

5 PM

Running 14:00 [3]
shoes: Inov8 X-talons 2

Warm up for sprint relay. And it started to drizzle....
Left Achilles feeling tight.

6 PM

Orienteering race 20:00 [5] 4.0 km (5:00 / km)
shoes: Inov8 X-talons 2

Sprint relay - Trento - leg 4.
Time is rough - they had lost power to the printers by the time I finished.
An epic atmosphere in the arena! I went out with little chance of catching anyone but needed to stay ahead of Hong Kong. It started pouring as I headed out and some surfaces were really slippery so cornering was tough. Collided with a wall on the way to #2. Lost about 10 sec on that control taking the wrong passage. The rest of the race went well - it didn't feel overly technical and I was running alone. Finish banners were being taken down as I crossed the line...fun times. Team was DSQ'ed but a fun event regardless and we wouldn't have been last :)
Enjoyed SI air and having codes on the map next to control number.

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy

8 AM

Running 10:00 [3]
shoes: Inov8 X-talons 2

Warm up for sprint. Loads of mosquitoes!
Legs were feeling good but a little heavy.

Orienteering race 18:11 [5] 3.5 km (5:12 / km)
shoes: Inov8 X-talons 2

WOC Sprint quali - Burano and Mazzorbo.
I'm relativity happy with my race. Goals were achieved. Bit annoyed with how I lost concentration towards the end. I started struggling to concentrate on the way to #13. #16 was probably the most technical leg on my course and I was tired - lost about 30 sec just trying to exit the control and get to the river. Lost another 10 sec on #18 - ran down one passage too early - should've taken a safer route choice. Otherwise I was happy with the rest of the course and for the most part I felt in control and calm. Running speed isn't nearly fast enough...even without my mistakes I wouldn't have moved up a single place!

Friday Jul 4, 2014 #

12 PM

Orienteering 12:00 [2]
shoes: Nike air pegasus 30

Jog and some strides on the model map in Venice. Was a mission to get to the model area. Way more time on my feet and in the heat than I would have liked...
Some very narrow passages which are easy to miss

Thursday Jul 3, 2014 #

Note
(rest day)

Wednesday Jul 2, 2014 #

5 PM

Running 12:00 [2]
shoes: Nike air pegasus 30

Chilled jog and some strides in Vittaro where we will be based for WOC.

C • WOC 5

Tuesday Jul 1, 2014 #

10 AM

Orienteering 23:00 [3] 3.8 km (6:03 / km)
shoes: Nike air pegasus 30

Training in Venice. Legs felt really heavy to start with but warmed up nicely. Some interesting long route choices. Spotted quite a few orienteers.

12 PM

Orienteering 18:21 [3] 2.6 km (7:03 / km)
slept:9.0 shoes: Nike air pegasus 30

Part of another course in Venice. Feeling a bit dead so took it easy. Trying to focus on visualizing my route so I look at the map less.

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