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Training Log Archive: Sarah

In the 7 days ending Jun 21, 2009:

activity # timemileskm+m
  Orienteering4 2:38:50 9.32 15.0 27023 /36c63%
  Running1 15:00
  Total4 2:53:50 9.32 15.0 27023 /36c63%
averages - sleep:8.2

» now

Sunday Jun 21, 2009 #

Orienteering race 1:07:02 [5] *** 6.6 km (10:09 / km) +215m 8:44 / km
spiked:14/17c slept:8.0 shoes: New Balance 472

Gauteng Champs Long distance at Protea Ridge. Was an interesting area with lots of tricky paths. I had a smooth run. My navigation was good with no big mistakes. Had quite a few hesitations leaving controls in the first half due to lack of planning ahead and not wanting to mess up some big route choices. Lost a few seconds in the circle on #6, #12 and #15. Pleased with how I was running although I had to push really hard to keep moving towards the end. Was the first W20 by 3 minutes and 2nd on the course.
Great weekend with nice areas and my navigation is going well, fitness is decent and I really enjoyed myself.

Orienteering 20:00 [2] ***
8c shoes: New Balance 472

Had a quick warm up and then collected controls. Luckily just the close ones.

Saturday Jun 20, 2009 #

Orienteering race 26:36 [5] *** 2.6 km (10:14 / km) +55m 9:15 / km
spiked:9/11c slept:8.0 shoes: New Balance 472

Gauteng Champs Middle Distance at Hennops Pride. Had a good run. I felt rushed and couldn't plan ahead up until #6 but didn't make any mistakes. I was worried for #7: the first long leg and a pit but I hit it okay. I almost overshot #10 but luckily I saw it. I must definitely read my control description more to save seconds. My cold seems to have cleared up so I could push hard. Won the course and was 4 minutes ahead of Salome.

Wednesday Jun 17, 2009 #

Running warm up/down 15:00 [2]
shoes: Adidas Response

Played some frisbee and ran around the track to warm up. Then ran back up to the track after the last interval to warm down. Taking it easy.

Orienteering intervals 24:00 [4] 3.0 km (8:00 / km)
ahr:160 max:181 shoes: Adidas Response

Intervals at Wits. Did 4 sets of 4 controls. Took around 6 minutes for each set. Kept an eye on my heart rate.

Tuesday Jun 16, 2009 #

Orienteering 21:12 [4] 2.8 km (7:34 / km)
slept:8.5 shoes: Salomon XA Pro 3D

Test run at HeronBridge. Ran course A to make sure all the controls were in the right place and all the the gates were open for our fundraising event. Seems like most people enjoyed it. Turn out wasn't great though.

So far my cold seems to be pretty mild. I need to get better for Gauteng Champs...

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