Training Log Archive: SarahIn the 7 days ending May 12, 2012:
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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.
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]
slept:8.0
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.
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]
slept:7.0
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.
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.
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.