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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 7 days ending Jan 2, 2014:

activity # timemileskm+m
  Orienteering4 5:31:50 17.35(19:07) 27.93(11:53) 79837 /48c77%
  Running1 23:12 2.17(10:40) 3.5(6:38) 54
  Total5 5:55:02 19.53(18:11) 31.43(11:18) 85237 /48c77%
averages - sleep:7.3

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Thursday Jan 2, 2014 #

10 AM

Orienteering race 56:57 [5] 5.1 km (11:10 / km) +140m 9:49 / km
shoes: Inov8 Orocs

Day 3 - Elandshoogte, 1:10'000
WRE middle distance.
Not a good race for me. I was feeling very tired despite the rest day and my concentration was shocking!
I got very nervous on the way to #2 when my compass starting playing up so lost a bit of time there. Got stuck in the undergrowth to #3 and then leaving #3 I got stuck in some crazy vegetation despite trying to avoid it. Anyway things settled down a bit after that and I spiked the next 6 controls. #11 was a tricky one - couldn't make sense of the detail on the slope and landed up too high. Pushed hard on the last few controls taking advantage of the rough downhills.
Marika won in 44 mins. I ended up 10th (with all the Fins joining us today), 3rd South African.

Tuesday Dec 31, 2013 #

11 AM

Orienteering race 2:16:08 [5] *** 11.4 km (11:56 / km) +415m 10:06 / km
spiked:18/22c slept:8.0 shoes: Inov8 Orocs

Big 5 day 2 - Battery Creek, 1:15'000
Navigation wise a good race. Physically I felt pretty bad.
Legs were already feeling heavy on the climb out of control #3 but caught Zig at #4 and Tania at #5. Running with them disrupted my concentration a bit and I messed up #6 and #7. (1:40). Pushed a bit too hard trying to keep up with Tania when I caught back up and didn't drink enough water at #9. Started feeling sick on the way up to #12 but was happy with my route choice as I got there just behind Tania. Navigation was solid for the rest of the course so I managed to stay in contact and even sneak away from Tania and Elin at a few controls into the finish despite barely managing a jog.
Felt destroyed at the finish.
Nutrition wasn't great. Ate 2 race food nougat but they were a bit difficult to get down and too sweet (only ever tested them cycling). Also didn't drink enough water at the first water point.
Ended up 4th, 2nd South African. Marika did 1h45

Monday Dec 30, 2013 #

Event: BIG 5 O Week
10 AM

Orienteering race 1:02:02 [5] 6.76 km (9:11 / km) +160m 8:13 / km
spiked:19/26c shoes: Inov-8 X-Talons 212

Big 5 O-Week Day 1: Kaapsche Hoop Rockery, 1:5'000.
Really technical area! Pretty awesome when you start making sense of the mapping. Raining and very misty at times during the race. I didn't have a great run but had some good flow in the middle of the course where I could push it and had no huge mistakes so in the end a decent result.
Struggled with concentration after about 45 minutes and made some stupid mistakes in the easier parts of the course.
Was happy to be 2nd, miles behind Marika but well ahead of the other South Africans. Still ended up as my lowest points for the week...

Sunday Dec 29, 2013 #

4 PM

Orienteering 1:16:43 intensity: (16:43 @1) + (1:00:00 @2) 4.67 km (16:26 / km) +83m 15:05 / km
shoes: Inov8 Orocs

Visited all the controls on the warm up map with the Sarah's. Slow going so it was a bit chilly in the drizzle.

Saturday Dec 28, 2013 #

3 PM

Running 23:12 intensity: (21:36 @2) + (1:36 @4) 3.5 km (6:38 / km) +54m 6:09 / km
slept:6.5 shoes: Nike Air Pegasus

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