Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m
	Orienteering	5	4:36:29	11.84	(23:21)	19.05	(14:31)	470	44 /	61c	72%
	Running	9	3:10:53	15.99		25.74		122
	Track/speed work	2	1:50:00
	stationary bike	3	1:35:00
	Cycling	1	30:00	3.73	(7.5/h)	6.0	(12.0/h)
	Total	19	11:42:22	31.56		50.79		592	44 /	61c	72%
averages - sleep:8

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Thursday Jun 28, 2007 #

Running (Sasol-wichwood) 21:14 [3] 3.36 km (6:19 / km) +40m 5:58 / km
shoes: Salomon XA Pro 3D

Decent run. Would have been quicker if I hadn't spent half the time laughing at Alex who is rather self conscious in his tights.

Wednesday Jun 27, 2007 #

stationary bike 20:00 [3]

It snowed last night. First time since 1981. I'm happy it didn't happen while we were in Sweden. Took lots of photos. : )

Tuesday Jun 26, 2007 #

Running (run/walk) 25:00 [3] 3.5 km (7:09 / km)
shoes: Salomon XA Pro 3D

I had to start walking at the bottom of royal oak because my feet stsrted cramping.

Sunday Jun 24, 2007 #

Orienteering race (Gerotek) 52:36 [5] *** 4.48 km (11:44 / km) +90m 10:40 / km
spiked:11/15c slept:8.0 shoes: New Balance 477

Gauteng Orienteering Champs Long. Gerotek is an interesting area. Once again I started late:last on my course. No.2 to 5 didn't go smoothly. I caught Jess H so pushed to keep up with her on the last section and eventually passed her. I won the course by 4mins.
I really enjoyed the course and had a super weekend. The trainings paying off and rough bearings really help.

C • "I never win trophies...", 2

Classic: Course E - Splits

Saturday Jun 23, 2007 #

Event: Gauteng Orienteering Champs

Orienteering race (Moreleta Kloof) 33:16 [5] *** 2.57 km (12:57 / km) +70m 11:24 / km
spiked:12/14c shoes: New Balance 477

Woke up with a sore right foot even when just walking so decided to wear new balance. My dad was controlling so arrived at 9. Started 2nd last on the course at 14:36. I had plenty of time to mentally prepare and chill. I had a great run catching Sam and Pat on no.1 which I took pretty slowly. I messed up no.3 and wasn't careful enough with reading the map to no.5. I eventually past Pat after no.7. The rest went well. I won W16 by 11 minutes. Jess L was 2nd. My foot was fine after I had warmed up

Short: Course 4 - Splits

Friday Jun 22, 2007 #

Running (Bishop bavin and back) 17:20 [2] 2.3 km (7:32 / km)
shoes: New Balance 477

Went for a slow easy jog. Champs tomorrow. My feet are rather sore still. Finished school today

Thursday Jun 21, 2007 #

Running 20:00 [3] 2.5 km (8:00 / km)
shoes: Salomon XA Pro 3D

A slow run with quite a lot of climb. With my mom who was walking so doubled back. The outer sides of both my feet started cramping up a steep hill which was rather unpleasant. I don't know what caused it but my feet have been sore for a while now. I have a few blisters from my salomons as well.

Tuesday Jun 19, 2007 #

Running (Warm up/down) 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance 477

Run to the park for hill runs and home again

Running hills 14:00 [4]
shoes: New Balance 477

Did 4x 120m hills. Walking/jogging down.

Monday Jun 18, 2007 #

Cycling 30:00 [3] 6.0 km (12.0 kph)
shoes: New Balance 477

With Alex after his first day at work. His knee is still bothering him so I'll do hills tomorrow by myself. I haven't ridden up royal oak for a while so Ouch!

Saturday Jun 16, 2007 #

Running 8:00 [3] 1.2 km (6:40 / km)
shoes: Salomon XA Pro 3D

Did a lap around dam at Gillooly's. My calves started hurting towards the end.

Orienteering (Compass work) 25:00 [2] 2.2 km (11:22 / km)
shoes: Salomon XA Pro 3D

At Gillooly's. Alex showed me how to take rough bearings and then I practiced using the map from our short course a few months ago. I had to use my dads compass, mine vanished after Harrismith.

Friday Jun 15, 2007 #

Running (run/walk) 30:00 [3] 4.0 km (7:30 / km)
shoes: Salomon XA Pro 3D

Went for a run with my dad who was walking. I doubled back but I had to walk the last km because my calves and left foot were really sore going up our big hill

Wednesday Jun 13, 2007 #

Track/speed work (Wits with Liz) 50:00 [5]
shoes: New Balance 477

Warming up 400m
Striding x6
6x200, recovery while walking back 2mins
39:65, 41:01, 40:09, 40:96, 39:58, 36:38
Warm down and stretching

Tuesday Jun 12, 2007 #

Running (Bishop bavin and back) 21:00 [3] 3.2 km (6:34 / km)
shoes: Salomon XA Pro 3D

Trying out my new shoes. They feel heavier than my New Balance. Alex said I would notice the difference off road. It is a very flat route.
I ran past two policemen who asked me if my school was on strike. It is closed tomorrow, so a day at home. Yay!

Sunday Jun 10, 2007 #

Orienteering race (Green) 1:10:58 [5] *** 4.2 km (16:54 / km) +110m 14:56 / km
spiked:9/11c shoes: New Balance 477

Had a good run. The map hasn't been updated for a while so it made the course rather interesting. The first control was tricky, I had to keep relocating and was constantly doubting myself. After no. 4 I had a smooth run. I won the course beating Salome by 3.5mins.

Saturday Jun 9, 2007 #

Event: Harrismith O-ringen

Orienteering race (Green) 1:34:39 [4] *** 5.6 km (16:54 / km) +200m 14:20 / km
spiked:12/21c shoes: New Balance 477

1st day of the O-ringen. It was cold and very windy. I ended up having to carry my cap because it wouldn't stay on my head. Salome caught me. We then caught Jess. I battled to match no.s to circles on the map. My navigation was not great.