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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 7 days ending May 15, 2010:

activity # timemileskm+m
  Orienteering4 1:51:44 7.46(14:59) 12.0(9:19) 13031 /44c70%
  Running3 49:33 1.86 3.0
  Track/speed work1 20:00
  Total8 3:01:17 9.32 15.0 13031 /44c70%
averages - sleep:8.4

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Saturday May 15, 2010 #

9 AM

Orienteering race 23:21 [5] 2.9 km (8:03 / km)
spiked:17/20c slept:8.0 shoes: New Balance 472

SA Sprint Champs - Pretoria Boys. Really enjoyed the course and had a smooth run. Lost time on #4 due to a bad route choice. #6 was a tricky leg in the buildings - 2 small mistakes on that leg. Lost time on the legs across the fields, #12 and #13. Felt like I was running well though. Very happy with my run and the result. Was 3rd behind Tania and Margaret.
1 PM

Running warm up/down 25:00 [2]
shoes: New Balance 472

Good warm ups and warm downs today. Bad day with the GPS tho. Only thing I ended up tracking was my warm up for the middle.
2 PM

Orienteering race 42:36 [5] *** 4.1 km (10:23 / km) +130m 8:58 / km
spiked:14/14c shoes: New Balance 472

Gauteng Champs - Middle, 1:10'000, W21. Hennops
Had a clean run. Route choice to #1 was good but was quite hesitant as I left the main path. Didn't lose much time on it tho. I was moving at a decent pace across the rocky terrain and hit everything well. For #9 I probably should have gone on the path then cut in. Lost a bit of time on that. Really suffered on the 480m finish sprint. Lost about 50secs to Tania on it. The mornings run and the rocky terrain had taken it out of me. Even had to walk a bit! Was very despondent coming into the finish after that. Bad way to end a good run. Finished 2nd. 1min 14 sec behind Tania.

Wednesday May 12, 2010 #

2 PM

Track/speed work intervals 20:00 [5]
slept:8.5 shoes: Adidas Response

Warm up loop down to the lower grounds and some strides.
Then 3 sets of 300m, 30sec rest, 100m, 1min rest on the hockey field.
2 laps warm down

Tuesday May 11, 2010 #

Note
(rest day)

Monday May 10, 2010 #

2 PM

Running warm up/down 10:00 [2]
shoes: Adidas Response

Not the best warm up. Got messed up a bit because the start was delayed due to a brief thunderstorm.
3 PM

Running race (Cross country) 14:33 [5] 3.0 km (4:51 / km)
slept:9.0 shoes: Adidas Response

Race at UJ - Bunting road campus. Same route as the 16th of April except we did the top loop first which meant the hill was right at the end. As expected my legs felt tired. Battled to get going, but was really strong up the hill at the end passing 5 or so people. Passed 2 more (including Cynthia) in the last 100m. Came 18th. Inter-districts on the 21 May :-)

Our Juniors qualified for teams inter-league along with Helpmekaar and Affies.

Sunday May 9, 2010 #

9 AM

Orienteering 25:47 [3] *** 3.0 km (8:36 / km)
10c slept:8.0 shoes: VJ Twisters

Map memory exercise in pairs - Langkloof. Was paired with Jess H. Didn't have any problems with the navigation and memory, but was battling to keep up with Jess toward the end. Felt a bit flat.
10 AM

Orienteering 20:00 [4] 2.0 km (10:00 / km)

Star Relay with J.P. It went relatively well. Only one glitch but I saw J.P's exit angle so figured out the mistake. Not much left in the legs. Was fun.

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