Training Log Archive: SarahIn the 7 days ending May 13, 2012:
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Sunday May 13, 2012 #
9 AM
Running warm up/down 12:00 [2]
10 AM
Orienteering race 1:13:34 [5] *** 8.5 km (8:39 / km) +160m 7:55 / km
spiked:23/25c shoes: Inov8 Orocs
WC champs - long. Grabouw: Klifdrif River.
Had a relatively clean run and felt strong for most of it. Very cool course design with long legs + big route choice decisions in the first half and technical short legs at the end.
Was feeling a bit tired and negative on the first long leg (to #3) which was about 2km long. Continued to hit the controls well but my pace was low. I didn't have the best route choice to #10. Lost about 30sec-1min but I was very relieved to have finished with the big hill and long legs and I was excited for the rest of the course.
From #10 onwards I had one of the best sections of orienteering ever. I was feeling super strong and hit everything well. So much fun! The 400m uphill sprint finish couldn't even ruin it.
Finished 1st. Jess had a similar time but was dsq'ed. Michele was 2nd in 1h17, Salome 3rd in 1h22.
Fun weekend :-)
Had a relatively clean run and felt strong for most of it. Very cool course design with long legs + big route choice decisions in the first half and technical short legs at the end.
Was feeling a bit tired and negative on the first long leg (to #3) which was about 2km long. Continued to hit the controls well but my pace was low. I didn't have the best route choice to #10. Lost about 30sec-1min but I was very relieved to have finished with the big hill and long legs and I was excited for the rest of the course.
From #10 onwards I had one of the best sections of orienteering ever. I was feeling super strong and hit everything well. So much fun! The 400m uphill sprint finish couldn't even ruin it.
Finished 1st. Jess had a similar time but was dsq'ed. Michele was 2nd in 1h17, Salome 3rd in 1h22.
Fun weekend :-)
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.