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Training Log Archive: Sarah

In the 7 days ending May 12, 2012:

activity # timemileskm+m
  Orienteering3 2:44:16 8.7(18:53) 14.0(11:44)20 /50c40%
  Running4 1:15:00 1.95 3.14
  strength2 30:00
  Total7 4:29:16 10.65 17.1420 /50c40%
averages - sleep:7.5

» now

Saturday May 12, 2012 #

2 PM

Running warm up/down 15:00 [2]

3 PM

Orienteering race 42:59 [5] *** 4.4 km (9:46 / km)
19c slept:6.0 shoes: Inov8 Orocs

WCOC Middle distance - Highlands East.
Was excited to be in good form after 2 years of having to walk at WC champs.
I started well and got into a good rhythm. Lost a bit of confidence in my distance judgment as #3 (sig tree) was further than I expected and it felt like #4 was too close. Apparently #3 was mis-placed so I was lucky not to lose any time there. Was a bit unsure climbing out of the valley to #7 but hit it okay. Lost about 30sec to #11 - nav was fine so I was just too slow up the hill! Managed to pick it up again on the short flat legs (#11-#15). Messed up #16 pretty epically (1min) - loss of concentration after running though the spectator area with Eugene screaming like crazy. Was sure Michele was catching me so lost my head a bit.
Not the smoothest run but good enough for 1st. 1'30 ahead of Jess L with Salome 3rd.

Thursday May 10, 2012 #

8 PM

strength 20:00 [3]

Wednesday May 9, 2012 #

5 PM

Running 22:00 [2] 3.14 km (7:00 / km)
slept:9.0 shoes: Adidas SNova Glide

Warm up - collecting controls from HSBC team building.
Cool down jog to the driving range to check out the big grass fire.

Orienteering tempo 12:06 [4] *** 1.6 km (7:34 / km)
9c shoes: Adidas SNova Glide

Dug out some old maps of a short course around west campus. Good tempo run trying to keep up with Ant.

Tuesday May 8, 2012 #

8 PM

strength 10:00 [3]

Long, tiring day. Feeling dead so only did half my exercises.

Monday May 7, 2012 #

5 PM

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

Running intervals 13:00 [4]
slept:9.0 shoes: Adidas SNova Glide

Emit O intervals at WEC.
Mike set up some controls on the field. Would've helped if I'd remembered my Emit. Still good acceleration training.
Did 4 intervals of about 3 mins with mix of easy and hard legs, approx. 2:30 rest.

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.

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