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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 7 days ending May 6, 2012:

activity # timemileskm+m
  Orienteering2 2:19:11 6.84(20:22) 11.0(12:39)20 /22c90%
  Running5 1:09:09 3.26 5.25
  strength3 1:00:00
  Track/speed work1 13:36 1.86(7:18) 3.0(4:32)
  Total7 4:41:56 11.96 19.2520 /22c90%
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday May 6, 2012 #

9 AM

Running warm up/down 10:00 [2]
slept:6.0 shoes: New Balance 461

Orienteering 1:49:11 [5] *** 8.0 km (13:39 / km)
spiked:20/22c shoes: New Balance 461

Laurentia Farm - Brown.
First classic dist CC of the year. Had a decent race.
Was having a very clean run over the first hill so got a bit over-confident to #7 (3mins). Was too high. Messed up #15 badly (4mins). Plan was to stay high near the fence then drop down. Started doubting my plan as I knew I was going for foot of cliff so landed up dropping down too early. Relocation took longer than it should have.
The rest was clean but I slowed down a lot towards the end. Should have drunk more water at #10. Very thirsty by the end.
Concentration needs work!

Nic won in 1hr13.

Friday May 4, 2012 #

9 PM

strength 15:00 [3]
slept:8.0

Thursday May 3, 2012 #

1 PM

Running 24:09 [3] 3.71 km (6:30 / km)
slept:8.0 shoes: Adidas SNova Glide

Easy run around west campus with Steph and Ant at lunch. Legs are feeling tired.

Wednesday May 2, 2012 #

9 AM

strength (Physio) 25:00 [3]

Session with Malcolm. Quite intense.

Running 10:00 [3]

Working on my running style. Did some video analysis. Starting to see an improvement.
5 PM

Running warm up/down 10:00 [2] 1.54 km (6:30 / km)
slept:9.0 shoes: Adidas SNova Glide

Orienteering intervals 30:00 [4] 3.0 km (10:00 / km)
shoes: Adidas SNova Glide

Witsoc training. Had 11 people there :-D
Steph planned intervals. Worked well! Could feel the tt in the legs so tried to run at a sensible pace. Just tired though, no niggles:)

Tuesday May 1, 2012 #

5 PM

Running warm up/down 15:00 [2]
shoes: Adidas SNova Glide

Track/speed work race 13:36 [5] 3.0 km (4:32 / km)
slept:8.0 shoes: Adidas SNova Glide

Squad Time trial at WEC.
A PB by 3 seconds. Started off doing 52 for 200m, dropped to 58 but held it there. Managed a 46 for the last 200m. Hurt quite a bit, but thats expected I guess. Will try and do some more speed work over the next few weeks.

Monday Apr 30, 2012 #

8 PM

strength 20:00 [3]
slept:8.0

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