Training Log Archive: SarahIn the 7 days ending Apr 28, 2013:
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Sunday Apr 28, 2013 #
Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
slept:8.0 shoes: Inov8 Orocs
Orienteering race 1:47:30 [5] 9.4 km (11:26 / km) +280m 9:57 / km
spiked:23/30c
Better run today. Still not great though - head wasn't where it should be. I'd have a few good controls, lose concentration - mess one up, get annoyed with myself and pull it together again for a couple of controls before stuffing up again. Christie caught me milling around too high on #22. Not totally unexpected but was still a bit of a shock - managed to pull myself together after that and managed to string together 8 perfect controls while trying to give Christie the slip. Eventually got away at #27. Phew!
Fitness felt bad - was slow up the hills. Also need to try fix this concentration issue. Too much hoping not enough knowing.
Saturday Apr 27, 2013 #
Running warm up/down 10:00 [2]
slept:6.0 shoes: Inov8 Orocs
Orienteering race 1:02:00 [4] 4.5 km (13:47 / km) +110m 12:17 / km
shoes: Inov8 Orocs
After my experience at goc champs in this area last June I was rather apprehensive before the start. But was also keen to run in the coolest forests in SA - this map is magic if you get it right.
Had a pretty bad run but I finished feeling positive. I made lots of mistakes out there but unlike last year I stayed calm and fixed them instead of running around like a headless chicken for ages. Still close to 20 mins of mistakes! Need to slow the pace down, tick off features and concentrate.
Chasing start tomorrow...
Friday Apr 26, 2013 #
Note
slept:8.0 (rest day)
Thursday Apr 25, 2013 #
Running race 44:43 [4] 7.7 km (5:48 / km)
slept:6.5 shoes: Inov-8 X-Talons 212
Had a decent run. Holding back a little bit towards the end with the weekend in mind. Looks like it's my fastest time on this route by about 40 seconds which is encouraging.
Logging distance according to Tim's GPS. The route is advertised as 8.5km.
Wednesday Apr 24, 2013 #
Orienteering 24:53 [2] 3.0 km (8:18 / km)
slept:7.0 shoes: Adidas Star Ride
Tuesday Apr 23, 2013 #
Running 36:46 [3] 5.6 km (6:34 / km)
slept:6.5 shoes: Adidas Star Ride
strength 15:00 [3]
Monday Apr 22, 2013 #
Running warm up/down 5:00 [2]
slept:8.0 shoes: Adidas Star Ride
Track/speed work race 14:14 [5] 3.0 km (4:45 / km)
shoes: Adidas Star Ride
Not a great time. First km was on target (4:34) but didn't hold the pace even though I felt like I was running well. No one to run with, with Nic ahead and KG + josh having a tea party behind me until the last lap.
Probably need to keep a closer eye on my splits so I don't drop off so much in the middle section - I usually stop looking at my watch after 600m...