Training Log Archive: SarahIn the 7 days ending Jan 7, 2012:
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Saturday Jan 7, 2012 #
9 AM
Orienteering race 1:55:45 [4] 8.7 km (13:18 / km) +260m 11:35 / km
shoes: Inov-8 X-Talons 212
Day 4 - Klipkraal
Another uninspiring day out. Physically demanding course and I had very sore feet. My navigation was decent though with just one mistake. I had a bad exit angle leaving #3 which meant I got stuck in a band of green. Had a few debatable route choices but the inaccurate mapping of some of the vegetation makes it hard to know what is faster.
Graced the bottom half of the results board with my presence once again.
Another uninspiring day out. Physically demanding course and I had very sore feet. My navigation was decent though with just one mistake. I had a bad exit angle leaving #3 which meant I got stuck in a band of green. Had a few debatable route choices but the inaccurate mapping of some of the vegetation makes it hard to know what is faster.
Graced the bottom half of the results board with my presence once again.
Friday Jan 6, 2012 #
Running 30:00 [2] 4.0 km (7:30 / km)
Includes the warm up to start, warm down to download and collecting a few controls
9 AM
Orienteering race 1:42:20 [5] 10.4 km (9:50 / km)
slept:9.0 shoes: Inov-8 X-Talons 212
Big 5: Day 3 - Langkloof.
Had a focused start. Apart from a bit of a banana to #9 I hit the first 10 controls well. I slowed down a lot going up the hill to #11 and was hesitant in the circle. #12 was my first big mistake of the day. Lost about 90sec. Struggled to read the vegetation and drifted north. Relocated off the road. Messed up #16 badly -about 90 sec. Didn't read the contours properly. Stupid mistake! Pulled myself together after that and had a good flow going for the rest of the course.
Disappointing run. Didn't realize I was soooo unfit! Haven't done enough long runs recently. Steph had another great day getting over 600 world ranking points.
Had a focused start. Apart from a bit of a banana to #9 I hit the first 10 controls well. I slowed down a lot going up the hill to #11 and was hesitant in the circle. #12 was my first big mistake of the day. Lost about 90sec. Struggled to read the vegetation and drifted north. Relocated off the road. Messed up #16 badly -about 90 sec. Didn't read the contours properly. Stupid mistake! Pulled myself together after that and had a good flow going for the rest of the course.
Disappointing run. Didn't realize I was soooo unfit! Haven't done enough long runs recently. Steph had another great day getting over 600 world ranking points.
Thursday Jan 5, 2012 #
9 AM
Orienteering race 49:03 [5] *** 4.8 km (10:13 / km) +85m 9:23 / km
spiked:10/12c shoes: Inov-8 X-Talons 212
Big 5: Day 2 - Dullstroom.
Didn't have a great outing. Had very heavy legs so wasn't moving well and the heat didn't help. Navigation went okay, but concentration was poor. Lost ~30sec on #6 - root stock in green. Had a poor attackpoint and then found a few unmapped root stocks. Zig had just caught me so that didn't help. Managed to punch it without her seeing and re-opened the 3min gap. Finished near the bottom of the field. Steph had a good run to keep the SA flag flying:-)
Didn't have a great outing. Had very heavy legs so wasn't moving well and the heat didn't help. Navigation went okay, but concentration was poor. Lost ~30sec on #6 - root stock in green. Had a poor attackpoint and then found a few unmapped root stocks. Zig had just caught me so that didn't help. Managed to punch it without her seeing and re-opened the 3min gap. Finished near the bottom of the field. Steph had a good run to keep the SA flag flying:-)
Running warm up/down 15:00 [2]
slept:8.0 shoes: Inov-8 X-Talons 212
Wednesday Jan 4, 2012 #
Note
slept:7.0
Big 5: Day 1 - Middeldam, Planner
Put out the last few controls and set up the start, finish etc. Apart from a few hidden controls in pits, everything went well. The weather was crazy though - heavy rain, hail, thunder and lightening.
Lots of standing and running around in the wet so my feet weren't happy by the end of the day.
Put out the last few controls and set up the start, finish etc. Apart from a few hidden controls in pits, everything went well. The weather was crazy though - heavy rain, hail, thunder and lightening.
Lots of standing and running around in the wet so my feet weren't happy by the end of the day.
Tuesday Jan 3, 2012 #
12 PM
Note
slept:7.0
Put out controls at Middeldam. Took about 5 and a half hours. Got lucky with the weather. Sore feet by the end.
Monday Jan 2, 2012 #
6 PM
Running 24:58 [2] 3.65 km (6:50 / km)
shoes: Adidas SNova Glide
Very chilled run.
Have some big blisters from the 10km. Rather sore! Perfect timing for a week of racing. Hopefully they'll heal quickly. Not sure what caused them. Have done over 200km in my road shoes with no problems.
Have some big blisters from the 10km. Rather sore! Perfect timing for a week of racing. Hopefully they'll heal quickly. Not sure what caused them. Have done over 200km in my road shoes with no problems.