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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 7 days ending Jan 8, 2012:

activity # timemileskm+m
  Orienteering4 4:48:12 16.28(17:42) 26.2(11:00) 34510 /12c83%
  Running3 1:09:58 4.76 7.65
  Total6 5:58:10 21.04 33.85 34510 /12c83%
averages - sleep:7.8

» now

Sunday Jan 8, 2012 #

9 AM


Got the medic to sort out my blisters after the race in Sabie. Ouch!. He wrapped them up for the sprint and put half a tub of vaseline on my socks and shoes. Helped a bit.
10 AM

Orienteering 21:04 [3] 2.3 km (9:10 / km)
slept:8.0 shoes: Inov-8 X-Talons 212

Day 5: Lowveld Botanical Gardens - Sprint.
Cool area! Pity my head wasn't up for the challenge. Had the horrible rushed feeling for the first 12 controls. Lost a minute to #5. Went from #4 to #9 which was on the way to #5. Beginners mistake! Also lost time to #12 - 45sec. Missed the gap between flower beds. Otherwise lost 10-15 sec on many legs due to lack of speed. Finished 4 mins off Steph and another 3 or so behind the winner.


Exciting to have had a 5-day with so many internationals. Was a really fun week! Ended with a poor set of results though. Lots to work on in the next 6 months!

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.

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.

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:-)

Running warm up/down 15:00 [2]
slept:8.0 shoes: Inov-8 X-Talons 212

Wednesday Jan 4, 2012 #


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.

Tuesday Jan 3, 2012 #

12 PM


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.

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