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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 7 days ending Sep 23, 2011:

activity # timemileskm+m
  Adventure Racing1 2:17:00 16.16(8:29) 26.0(5:16)
  Running3 1:01:38 5.8(10:38) 9.33(6:36)
  Orienteering1 45:59 2.8(16:27) 4.5(10:13) 18515 /19c78%
  Total4 4:04:37 24.75(9:53) 39.83(6:08) 18515 /19c78%
averages - sleep:7.4

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Friday Sep 23, 2011 #

3 PM

Orienteering race 45:59 [5] *** 4.5 km (10:13 / km) +185m 8:29 / km
spiked:15/19c slept:6.0 shoes: Inov-8 X-Talons 212

SA Champs Middle. Mokobulaan - Zomerplaats, Lydenburg.

Not very happy with my race. The terrain was fast and the course was quite long so I struggled. Lots of small misses at the beginning (in the circle mistakes) - lost 10sec on #2 and 30 sec on #3. Struggled up the hill to #5 but kept it moving and closed in on Zoe (8 min). Had a clean middle section spiking #8 to #16. Lost 30 sec on #17. Easy control but lost focus. Lost the race to #18. Had a 50 sec lead. Went straight which was probably the better option but wasn't moving well and wasn't confident about hitting the root stock. Lost about a minute and a half.

Ended up 3rd with Tania 16 sec ahead and Zig 2nd 9 sec ahead. Close race! Really blew it at the end so rather disappointing.

Good lesson learned though. Should have taken a better look at the course as a whole so I could pace myself better. I started too fast and took major strain towards the end. Of course being fitter would solve that problem too.

Running warm up/down 20:00 [1] 2.93 km (6:50 / km)
shoes: Inov-8 X-Talons 212

Good warm up to the start.
Forgot to go for a warm down jog straight after the event but had promised myself I'd do thing properly this weekend so went for a short jog later on at the school so I was warm for a good stretch.

Thursday Sep 22, 2011 #

5 PM

Running 16:04 [3] 2.47 km (6:30 / km)
slept:7.5 shoes: Adidas SNova Glide

Short leg loosener. Did some strides at the end and had a good stretch. Really looking forward to 3 days of O'

Tuesday Sep 20, 2011 #

5 PM

Running 25:34 [3] 3.93 km (6:30 / km)
slept:8.0 shoes: Adidas SNova Glide

Usual route backwards with 5 sets of 30 sec hard, 30 easy and 3* 50 sec hill sprints.

Sunday Sep 18, 2011 #

8 AM

Adventure Racing race 2:17:00 [5] 26.0 km (5:16 / km)
slept:8.0 shoes: New Balance 461

Kinetic Sprint - Makiti.
Raced with Lisa and Vicky in the AR ladies team.
Was good fun. The first run went smoothly and I felt comfortable. Then onto the bike. Didn't enjoy the first bit on the tar road and I was struggling with the pace but I settled down once we got into the game reserve and started feeling good. Got to chill while the others did the 1km run, then enjoyed the blast back to transition. I got to chill in the middle during the v. short paddle and we managed the obstacle course alright - those nets make it way easier.

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