Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles		km		+m
	Orienteering	7	6:03:37	13.3		21.4			14 /	15c	93%
	Running	10	4:52:43	12.55		20.2
	Track/speed work	4	1:16:13	6.46		10.4
	other	2	1:10:00
	Cycling	1	39:37	7.18	(10.9/h)	11.56	(17.5/h)
	Total	18	14:02:10	39.49		63.56			14 /	15c	93%
averages - sleep:7.2

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Thursday Feb 26, 2009 #

Track/speed work warm up/down 10:00 [2]
shoes: Adidas Response

Track/speed work intervals 15:30 [5] 3.2 km (4:51 / km)
shoes: Adidas Response

Track at Goudrif. I did 1km, 600m, 1km and 600m with 2:30 rest. My times were 4:49; 2:55; 4:54; 2:52. The wind was quite strong and it drizzled through out the session. No other slow people today so I ran alone.

Wednesday Feb 25, 2009 #

Running warm up/down 8:00 [1]
shoes: Adidas Response

Quick warm up. We didn't warm down or stretch afterwards. Oops

Orienteering 26:00 [3]
shoes: Adidas Response

We did the usual grid courses then we did Gary's combo courses with control description memory and a puzzle.

Track/speed work race 4:11 [5] 1.0 km (4:11 / km)
shoes: Adidas Response

Did a 1km at the end. I pushed hard and was pleased with my time. 9 seconds faster than last time!

Tuesday Feb 24, 2009 #

Running (To park and back) 31:32 [3] 4.4 km (7:10 / km)
shoes: Adidas Response

Ran to Possles park to do hill runs. It's downhill on the way there so a bit of a slog coming home.

Running hills 14:00 [5]
shoes: Adidas Response

I did 7 hill runs. I had 1:30 rest between each one which included the jog down. My times were: 40sec; 41; 41; 42; 43; 40 and 38.

Monday Feb 23, 2009 #

Running (School training) 26:00 [2]
shoes: Adidas Response

My legs felt tired. Lots of people today

Sunday Feb 22, 2009 #

Event: Gauteng Short Course - Delta

Orienteering race (Short course 4) 34:58 [5] 4.0 km (8:45 / km)
ahr:178 max:187 shoes: New Balance 472

At Delta park. The course turned out to be longer than was said. I didn't realize it was longer while I was out there so I thought I was just really slow. I had to walk a bit at the end because my feet were sore. I was 7th, surprisingly only 4 minutes behind Tania

Orienteering (Score) 1:44:45 [3] 8.0 km (13:06 / km)
shoes: New Balance 472

The Scout Score event. I did it with Salome. We ran quite a bit at the beginning but it turned into a nice walk towards the end. We got all the controls we could find in the Northern section then got the ones in the park. I guess we did about 8kms

2 - Splits

Saturday Feb 21, 2009 #

Orienteering 2:00:00 [1]
slept:8.0 shoes: New Balance 472

Walked around PTA botanical gardens tagging controls and doing map corrections with my dad. We walked around for over 4 hours. Some parts are really overgrown so it was quite a mission. It was also really hot.

Thursday Feb 19, 2009 #

Track/speed work warm up/down 10:00 [1]
slept:7.0 shoes: Adidas Response

Quick warm up and some strides. Crawled the warm down

Track/speed work (Goudrif) 16:32 [5] 3.4 km (4:52 / km)
shoes: Adidas Response

Hectic but good session: We did 200m, 30sec rest; 300m, 45s; 400m, 60s; 500m, 75s; 600, 75s 500m and back down to 200m with the same rests. I started quite conservatively so I survived
Paula, who is eleven, ran with me because she didn't have a watch. I'm not sure who was trying to keep up with who, but it was nice to have someone to run with.
I managed to swallow a fly while I was running which was rather unpleasant.

Wednesday Feb 18, 2009 #

Running warm up/down 15:00 [1]
shoes: Adidas Response

Orienteering intervals 23:00 [4] 3.9 km (5:54 / km)
shoes: Adidas Response

Interval training at Wits. We used both campuses and did 6 sets with 4 controls each. Navigation was fun but I died towards the end. Still recovering from my cold. Lots more people than usual

Sunday Feb 15, 2009 #

Event: Gauteng Short Course - St Davids Inanda

Orienteering race (Short course 3) 20:17 [5] 2.7 km (7:31 / km)
ahr:177 max:197 (sick) shoes: New Balance 472

At St Davids. It's a really small and rather uninteresting area. My cold was at it's worst today but I don't have much of a chance in an area like this anyway. The mix up with the numbers on the map and on the controls caused a bit of confusion at 8 and 15. I didn't stay calm and so lost a bit of time there.

Running warm up/down 10:00 [1]
slept:6.0 shoes: New Balance 472

Course2 - Splits

Saturday Feb 14, 2009 #

Note
slept:5.5 (sick) (rest day)

Felt okay this morning but not feeling great this afternoon.

Friday Feb 13, 2009 #

Note

Had cricket practice form 14h00 to 16h00. My bowling was ace and my batting is getting there...slowly

C • I need to tell you the secr... 4

Running race (Valentines Night race) 1:06:46 [5] 10.0 km (6:41 / km)
ahr:176 max:192 slept:11.0 shoes: Adidas Response

Feeling a bit better today although I wasn't sure that a 10k was the best thing to do. I'm glad I did it though. It was loads of fun and I didn't die. I'm happy with my time: 9mins faster than last year. It took a long time to get through the crowds at the beginning. I took splits at the only km markers I saw.
6km: 41:44
9km: 1:01:23

Thursday Feb 12, 2009 #

Note
(sick)

I've got a cold. Hopefully it'll go quickly.

Wednesday Feb 11, 2009 #

Track/speed work warm up/down 20:00 [3] 2.8 km (7:09 / km)
shoes: Adidas Response

Orienteering (At Wits) 15:00 [3]
shoes: Adidas Response

Good session organized by Garry. We did a few technical exercises with some 100m sprints thrown in.

Tuesday Feb 10, 2009 #

Note

I can barely walk my calves are so sore and it was raining all afternoon

Monday Feb 9, 2009 #

other (School morning fitness) 25:00 [3]
shoes: New Balance 472

6h30 We mostly did the same as last week with a few extra stairs. I felt quite dead

other (PE) 15:00 [3]

9h30- School PE lesson. We did (or at least tried to do) 5x 2mins skipping. We did a few silly skipping exercises and then had a 'who can skip the longest competition'. Ouch! A calf killing lesson

Sunday Feb 8, 2009 #

Event: Gauteng Short Course - Wits Education Campus

Orienteering race (Short course 2) 19:37 [5] *** 2.8 km (7:00 / km)
ahr:178 max:191 spiked:14/15c slept:7.0 shoes: New Balance 472

At Wits Education Campus. A fast course with few route choices and easy nav. I made a small mistake on 9 but otherwise I was just too slow. Tania won in about 15 mins. Insane!

I had a good look at the men's course. It looked like a really nice course with a lot more route choice

Running warm up/down 20:00 [1]

Had a quick warm up, a longish warm down with Zoe and Brad and then I collected a few controls

Course 2 - Splits

Friday Feb 6, 2009 #

Note
slept:7.0

Had cricket practice from 14:00 to 16:00. We've got a new coach. He seems good so hopefully we'll do a bit better this season

Running 17:15 [2] 2.4 km (7:11 / km)
shoes: Adidas Response

It's been a long week.

Thursday Feb 5, 2009 #

other (School fitness) 30:00 [1]
shoes: Adidas Response

We did lots of skipping and core and a bit of aerobics and stretching. Better than nothing I suppose.
I can't go to track today because I have tour da maths :-(

Wednesday Feb 4, 2009 #

Running (Rhodes park, school) 24:10 [3] 3.4 km (7:06 / km)
ahr:160 max:184 shoes: Adidas Response

O training at Wits was canceled so I went for a run with my superhuman brother. Rhodes park is nice and green but was a bit muddy.
Cricket prac was canceled because of the rain.

C • oh please 2

Monday Feb 2, 2009 #

Running (School morning fitness) 20:00 [3]
shoes: New Balance 472

6:30 First morning fitness session at school. We warmed up and stretched then we did lots of little running exercises. Surprisingly lots of people came.

Running (School cross country) 40:00 [3]
shoes: New Balance 472

14:30 Daniella took the session after school. It was really worthwhile. We did a slow longish run to start with then did some speed work.

Sunday Feb 1, 2009 #

Cycling 39:37 [3] 11.56 km (17.5 kph)
ahr:145 max:169 slept:6.0

Took it easy. I hadn't quite woken up yet. We got in really late from Brad and Zan's wedding last night.

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