Training Log Archive: SarahIn the 11 days ending Jul 10, 2011:
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Sunday Jul 10, 2011 #
12 PM
Orienteering race 1:00:38 [4] 4.9 km (12:22 / km) +130m 10:55 / km
spiked:12/14c shoes: VJ Twisters
Gsang-Furtbuel - Local event in Switzerland.
Did the DAK course.
Was good fun and I took it nice and easy. Took a while to get into the map. made a few mistakes early on but settled down nicely.
Cool to see how what a club event over here is like!
Did the DAK course.
Was good fun and I took it nice and easy. Took a while to get into the map. made a few mistakes early on but settled down nicely.
Cool to see how what a club event over here is like!
Saturday Jul 9, 2011 #
Note
Traveling to Switzerland
Friday Jul 8, 2011 #
1 PM
Orienteering race 1:03:15 [5] *** 5.7 km (11:06 / km) +115m 10:05 / km
14c
Gniewowo - JWOC relay
Ran 3rd leg. Salome ran first and had a decent run. Steph had a great one, bringing us home ahead of Canada, one Aussie team, in contact with the other and with NZ in sight. I had a disappointing run, loosing a whole bunch of places.
I knew my legs wouldn't be up for much but a bit of good nav would have helped alot!
I got off to a good start. The first leg was about 1km long. Hit #2 fine but was caught by an Aussie. Mucked up #3 - a thicketed re-entrant. Lost at least 2mins. #4 was fine, then had another 1km leg back to the arena. Really struggled with #7 - Lost 4mins. Lost map contact then couldn't relocate. Emily (CAN) caught me. The rest went okay but wasn't smooth and my concentration was terrible - I was doing a lot of run in the general direction and hope rather than make a solid plan and read the map.
Finished 26th out of 27 official teams. We were on track for a good solid result...
Ran 3rd leg. Salome ran first and had a decent run. Steph had a great one, bringing us home ahead of Canada, one Aussie team, in contact with the other and with NZ in sight. I had a disappointing run, loosing a whole bunch of places.
I knew my legs wouldn't be up for much but a bit of good nav would have helped alot!
I got off to a good start. The first leg was about 1km long. Hit #2 fine but was caught by an Aussie. Mucked up #3 - a thicketed re-entrant. Lost at least 2mins. #4 was fine, then had another 1km leg back to the arena. Really struggled with #7 - Lost 4mins. Lost map contact then couldn't relocate. Emily (CAN) caught me. The rest went okay but wasn't smooth and my concentration was terrible - I was doing a lot of run in the general direction and hope rather than make a solid plan and read the map.
Finished 26th out of 27 official teams. We were on track for a good solid result...
Thursday Jul 7, 2011 #
9 AM
Orienteering race 39:38 [5] *** 3.3 km (12:01 / km) +135m 9:58 / km
12c shoes: VJ Twisters
JWOC middle - B final
51st out of 64.
Navigation wise it was a decent showing. I made 2 mistakes - #5 and #11. But only lost 30sec and 40sec on them respectively. Happy with my route choices. Concentration was bad especially when I was moving slowly.
Legs felt horrible! Really struggled up the hills.
51st out of 64.
Navigation wise it was a decent showing. I made 2 mistakes - #5 and #11. But only lost 30sec and 40sec on them respectively. Happy with my route choices. Concentration was bad especially when I was moving slowly.
Legs felt horrible! Really struggled up the hills.
Wednesday Jul 6, 2011 #
10 AM
Orienteering race 27:47 [5] *** 2.9 km (9:35 / km) +65m 8:37 / km
spiked:11/12c shoes: VJ Twisters
JWOC - Middle Quali
My best result of the week.
Very fast terrain, with little climb. Legs coped okay. Was a little shaky to #1 but hit it well. Go into a good flow hitting 2,3,4 and 5 spot on. Was worried about the next 2 long legs so took a safe route to #6 and hit it well. Messed up #7 a bit. Stopped short but sorted it out relatively fast to only loose a minute. The last few controls were straight forward and I had a decent speed going into the finish.
Still 8 minutes behind the winner and 4 minutes behind qualifying. 37th out of 45.
My best result of the week.
Very fast terrain, with little climb. Legs coped okay. Was a little shaky to #1 but hit it well. Go into a good flow hitting 2,3,4 and 5 spot on. Was worried about the next 2 long legs so took a safe route to #6 and hit it well. Messed up #7 a bit. Stopped short but sorted it out relatively fast to only loose a minute. The last few controls were straight forward and I had a decent speed going into the finish.
Still 8 minutes behind the winner and 4 minutes behind qualifying. 37th out of 45.
Tuesday Jul 5, 2011 #
Note
Rest Day:-) Much needed!
Monday Jul 4, 2011 #
11 AM
Orienteering race 1:45:15 [5] *** 7.7 km (13:40 / km) +285m 11:32 / km
20c shoes: VJ Twisters
JWOC - Long distance - Wejherowo Park - 1:15'000
I had a reasonable run navigation wise. Fitness was lacking though.
I got off to a slowish, but mistake free start. A few hesitations but felt in control. I got the route choice to #5, the first long leg, right but was struggling to get a good pace going along the road. #6 was the common control of the butterfly. #8 was my big mistake of the day ( a pit in green) - I lost about 4 minutes. Left the road too early and bashed around in the green for a while before realizing what was going on. Tricky control! The rest of the butterfly went okay but I was struggling physically and I started losing concentration. The long leg to #14 was mainly road running and I was hurting. Had to walk a fair bit which was very frustrating. The rest went alright but I lost focus and intensity and crawled home.
Disappointing result. Learned lots though.
Steph and Salome had great runs!
I had a reasonable run navigation wise. Fitness was lacking though.
I got off to a slowish, but mistake free start. A few hesitations but felt in control. I got the route choice to #5, the first long leg, right but was struggling to get a good pace going along the road. #6 was the common control of the butterfly. #8 was my big mistake of the day ( a pit in green) - I lost about 4 minutes. Left the road too early and bashed around in the green for a while before realizing what was going on. Tricky control! The rest of the butterfly went okay but I was struggling physically and I started losing concentration. The long leg to #14 was mainly road running and I was hurting. Had to walk a fair bit which was very frustrating. The rest went alright but I lost focus and intensity and crawled home.
Disappointing result. Learned lots though.
Steph and Salome had great runs!
Sunday Jul 3, 2011 #
4 PM
Running 20:00 [3] 2.86 km (7:00 / km)
shoes: Inov-8 X-Talons 212
Good warm up. Legs were feeling good.
Definitely should have warmed down. Had a half-hearted stretch afterwards but not good enough.
Definitely should have warmed down. Had a half-hearted stretch afterwards but not good enough.
5 PM
Orienteering race 21:02 [5] 2.5 km (8:25 / km) +30m 7:56 / km
shoes: Inov-8 X-Talons 212
JWOC Sprint - Lebork.
Happy with my run. Nice and smooth!
Had last start. Concentration was good and I felt in control the whole way. Got all the route choices right so happy with that. Made one mistake. About 15 sec. Mis-read the control description - inside wall - so had to run a few meters round.
So an almost perfect run puts me 116 out of 128 and over 6 minutes behind the winner. I'm definitely not as fit as I should be but still! It's insane!
Happy with my run. Nice and smooth!
Had last start. Concentration was good and I felt in control the whole way. Got all the route choices right so happy with that. Made one mistake. About 15 sec. Mis-read the control description - inside wall - so had to run a few meters round.
So an almost perfect run puts me 116 out of 128 and over 6 minutes behind the winner. I'm definitely not as fit as I should be but still! It's insane!
Saturday Jul 2, 2011 #
10 AM
Orienteering 38:58 [3] 2.5 km (15:35 / km)
shoes: VJ Twisters
Piekielko, 1:10
An extra middle training thrown in. Not a good session for me. Not good for the confidence! Visualization wasn't happening and I had some 'I'm really confused moments'. Had my map folded too small at one point so had my up and down confused. Focus just wasn't there. Not good the day before JWOC starts! Tried to take it easy with a few fastish legs thrown in.
An extra middle training thrown in. Not a good session for me. Not good for the confidence! Visualization wasn't happening and I had some 'I'm really confused moments'. Had my map folded too small at one point so had my up and down confused. Focus just wasn't there. Not good the day before JWOC starts! Tried to take it easy with a few fastish legs thrown in.
2 PM
Orienteering 25:00 [2] 2.0 km (12:30 / km)
shoes: Inov-8 X-Talons 212
Sprint Model. Lebork
Took it very easy and had a good look at the map. Good mixture of buildings and forest. Feeling well prepared for the sprint tomorrow.
Took it very easy and had a good look at the map. Good mixture of buildings and forest. Feeling well prepared for the sprint tomorrow.
Friday Jul 1, 2011 #
2 PM
Orienteering 40:00 [3] *** 3.0 km (13:20 / km)
10c shoes: VJ Twisters
Middle and Long Model, Wejherowo.
Always good to get into the model areas. Did 5 controls on the 1:10 map then 5 on the 1:15. Felt decent and didn't have any major problems. Still a few small wobbles to keep me on my toes. Rainy afternoon.
Always good to get into the model areas. Did 5 controls on the 1:10 map then 5 on the 1:15. Felt decent and didn't have any major problems. Still a few small wobbles to keep me on my toes. Rainy afternoon.
Thursday Jun 30, 2011 #
10 AM
Orienteering 1:19:47 [3] *** 4.5 km (17:44 / km)
10c shoes: VJ Twisters
Long distance training, Biala Rzeka - 1:15'000
Good to get onto a 1:15 map. Took the 1st control very easy and safe to get into the scale. Struggled with pits on slopes. Hard to get the height right. Got the route choices right except to #5 were I could have done a 100m less. Lots to consider when making route choice decisions - trying to avoid climb but don't want too much extra distance, contouring can be slow etc. Messed up in the circle on the last control of the session. Had to attack it 3 times. Not a good way to end off. Salome and Steph both came cruising past me during the session. Feeling slow...
Good to get onto a 1:15 map. Took the 1st control very easy and safe to get into the scale. Struggled with pits on slopes. Hard to get the height right. Got the route choices right except to #5 were I could have done a 100m less. Lots to consider when making route choice decisions - trying to avoid climb but don't want too much extra distance, contouring can be slow etc. Messed up in the circle on the last control of the session. Had to attack it 3 times. Not a good way to end off. Salome and Steph both came cruising past me during the session. Feeling slow...