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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 7 days ending Jun 19, 2011:

activity # timemileskm+m
  Orienteering3 2:55:01 9.69(18:03) 15.6(11:13) 47033 /36c91%
  Running2 52:00 3.6(14:26) 5.8(8:58)
  Track/speed work1 14:39 1.86(7:52) 3.0(4:53)
  Total5 4:01:40 15.16(15:56) 24.4(9:54) 47033 /36c91%
averages - sleep:7.8

» now

Sunday Jun 19, 2011 #

9 AM

Orienteering race 1:44:23 [5] *** 7.8 km (13:23 / km) +350m 10:56 / km
spiked:18/18c shoes: New Balance 749

GOC Champs - Long.
Awesome new map by Paul! I really enjoyed the course despite the insane climb.
Had an almost perfect race navigation wise. No problems in the circle and pulled off some good route choices or at least ones that suited me. Had a reasonable start with Piers (3mins behind) only catching me near #4. Saw Tania (12mins ahead) coming out of the neighboring farm as I went in. Knew I was about 3 minutes off her pace but was happy to still be in contact. Caught Glynn (3mins) going to #9 and think I spotted Piers behind me:) #11 was a long leg, Glynn took the road the whole way. I left the road so I wouldn't loose height and found a good game track. Got there just before him and caught up to Fred. #12 was cool. I went straight, Glynn went straight for half, then went up the road and Fred took the road all the way. We all got there within seconds of each other. Lost 2 mins to Tania on #16. My exit angle was a bit off so went through a bit of green but not worth 2mins so not sure what happened there. Had a smooth run into the finish.
Was 2nd, 6 minutes behind Tania. Happy with that. Can't hope for much better navigation, just wish I could get up the hills faster!

Will put up map and GPS track in a few weeks.
GPS distance 9.3km

Saturday Jun 18, 2011 #

2 PM

Orienteering race (GOC champs - middle) 43:33 [5] *** 3.8 km (11:28 / km) +120m 9:54 / km
spiked:15/18c slept:10.0 shoes: New Balance 749

Phambile - 1:10'000. Course 2
Had a decent run. Navigation was straight forward with half the controls visible from quite a way off. Still managed to make 3 mistakes though. Dropped a bit low to #8 - lost about 20 seconds. Was on track to #11 but the rocks and green weren't making sense so I dropped down to the lower rocks and light green. Realized my mistake quickly so only lost about 40 seconds. Stared getting very tired to #14 so concentration wasn't great. Lost about 20 seconds ducking off the path too early. Rest of the time lost was due to slow running. Luckily it was very rough underfoot, otherwise I would have been further behind.
Tania won in 40:30. Salome was 2nd, 6 seconds ahead of me.
GPS distance 4.58km
From Orienteering Maps

Thursday Jun 16, 2011 #

1 PM

Orienteering 27:05 [3] 4.0 km (6:46 / km)
slept:6.0 shoes: Inov-8 X-Talons 212

WOC fundraising event at WEC. Ran the 1km leg of the relay, then most of the 2km course at a more relaxed pace. Courses were longer than advertised.
4 PM

Running 30:00 [3] 3.0 km (10:00 / km)
shoes: Inov-8 X-Talons 212

Put out controls for JWOC Night O' fundraiser at Wits. We had a reasonable turnout.
Long day on my feet. Sore legs by the end of the day.

Wednesday Jun 15, 2011 #


Finished exams today - wrote 3 in 3 days so it's been a bit of a rough week.

Monday Jun 13, 2011 #

5 PM

Track/speed work race 14:39 [5] 3.0 km (4:53 / km)
ahr:186 max:199 slept:8.0 shoes: Adidas SNova Glide

3km Squad time trial.
Disappointed with my time. 1min slower than February. Ran most of it alone at the back. Eventually got past Zoe (who hasn't run for 6 weeks) on the last lap.

Running warm up/down 22:00 [2] 2.8 km (7:51 / km)
shoes: Adidas SNova Glide

5 laps warm up and 2 laps warm down.

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