Training Log Archive: SarahIn the 7 days ending Jun 18, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Jun 18, 2011 #
2 PM
Orienteering race (GOC champs - middle) 43:33 [5] *** 3.8 km (11:28 / km) +120m 9:54 / km
spiked:15/18c slept:10.0 shoes: New Balance 749
Phambile - 1:10'000. Course 2
Had a decent run. Navigation was straight forward with half the controls visible from quite a way off. Still managed to make 3 mistakes though. Dropped a bit low to #8 - lost about 20 seconds. Was on track to #11 but the rocks and green weren't making sense so I dropped down to the lower rocks and light green. Realized my mistake quickly so only lost about 40 seconds. Stared getting very tired to #14 so concentration wasn't great. Lost about 20 seconds ducking off the path too early. Rest of the time lost was due to slow running. Luckily it was very rough underfoot, otherwise I would have been further behind.
Tania won in 40:30. Salome was 2nd, 6 seconds ahead of me.
GPS distance 4.58km
Had a decent run. Navigation was straight forward with half the controls visible from quite a way off. Still managed to make 3 mistakes though. Dropped a bit low to #8 - lost about 20 seconds. Was on track to #11 but the rocks and green weren't making sense so I dropped down to the lower rocks and light green. Realized my mistake quickly so only lost about 40 seconds. Stared getting very tired to #14 so concentration wasn't great. Lost about 20 seconds ducking off the path too early. Rest of the time lost was due to slow running. Luckily it was very rough underfoot, otherwise I would have been further behind.
Tania won in 40:30. Salome was 2nd, 6 seconds ahead of me.
GPS distance 4.58km
 |
| From Orienteering Maps |
Thursday Jun 16, 2011 #
1 PM
Orienteering 27:05 [3] 4.0 km (6:46 / km)
slept:6.0 shoes: Inov-8 X-Talons 212
WOC fundraising event at WEC. Ran the 1km leg of the relay, then most of the 2km course at a more relaxed pace. Courses were longer than advertised.
4 PM
Running 30:00 [3] 3.0 km (10:00 / km)
shoes: Inov-8 X-Talons 212
Put out controls for JWOC Night O' fundraiser at Wits. We had a reasonable turnout.
Long day on my feet. Sore legs by the end of the day.
Long day on my feet. Sore legs by the end of the day.
Wednesday Jun 15, 2011 #
Note
slept:7.0
Finished exams today - wrote 3 in 3 days so it's been a bit of a rough week.
Monday Jun 13, 2011 #
5 PM
Track/speed work race 14:39 [5] 3.0 km (4:53 / km)
ahr:186 max:199 slept:8.0 shoes: Adidas SNova Glide
3km Squad time trial.
Disappointed with my time. 1min slower than February. Ran most of it alone at the back. Eventually got past Zoe (who hasn't run for 6 weeks) on the last lap.
Disappointed with my time. 1min slower than February. Ran most of it alone at the back. Eventually got past Zoe (who hasn't run for 6 weeks) on the last lap.
Running warm up/down 22:00 [2] 2.8 km (7:51 / km)
shoes: Adidas SNova Glide
5 laps warm up and 2 laps warm down.
Sunday Jun 12, 2011 #
10 AM
Orienteering 1:50:00 [3] *** 5.5 km (20:00 / km)
14c shoes: New Balance 749
ROC training at Klipriviersberg organised by Ian. Ran around with Alex and Craig. Tried to discuss our strategies to controls and tested a few route choices. Good fun. Nice sunny day.