Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 30 days ending Jun 30, 2008:

	activity	#	time	miles		km		+m
	Orienteering	6	5:15:10	11.76		18.92		355	18 /	48c	37%
	Running	6	2:23:19	10.76		17.32		140
	Cycling	2	1:19:08	14.17	(10.7/h)	22.8	(17.3/h)
	stationary bike	2	55:00
	walking	1	40:00
	other	1	35:00
	Total	18	11:07:37	36.69		59.04		495	18 /	48c	37%
averages - sleep:7.3 rhr:50

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Sunday Jun 29, 2008 #

Orienteering 57:00 [3] *** 3.9 km (14:37 / km)
ahr:169 max:193 12c shoes: New Balance 477

Albert's Farm WOC fundraising. It was a window O event with only a small area shown around each control. Had to take bearings and pace. Landed up in a pack of girls but they got away up the big hill. My kit choice was bad. O socks and black jacks don't go. Took my shoe off twice to dig out rubbish

Saturday Jun 28, 2008 #

Cycling 38:05 [3] 11.8 km (18.6 kph)
ahr:157 max:184 slept:7.0

Rode to my gran's house in Edenvale. I went along van buuren, turned left before gym, over the highway and past horwards farm. It was already busy at 9 so not the most relaxing ride. I didn't feel like riding home so stuck my bike in my moms car.

Friday Jun 27, 2008 #

Running (park, rhetts house) 28:38 [3] 3.6 km (7:57 / km) +60m 7:21 / km
ahr:171 max:185 shoes: Adidas Response

Skipped a bit yesterday which probably wasn't good for the calves. After the hill I had to stop and stretch a few times. Probably one of my slowest times on this route.

Wednesday Jun 25, 2008 #

Running (Sasol wichwood) 25:25 [3] 3.26 km (7:48 / km) +40m 7:21 / km
ahr:169 max:179 shoes: Adidas Response

Took it really really easy. My legs are rather sore and my heart rate seemed high. Left at 9 so the roads were quiet and it was a nice temperature

Tuesday Jun 24, 2008 #

stationary bike 30:00 [2]
ahr:137 max:161

Sunday Jun 22, 2008 #

Orienteering race (GOC champs-Classic) 49:33 [5] *** 3.4 km (14:34 / km) +140m 12:05 / km
ahr:180 max:199 spiked:8/9c shoes: New Balance 477

Voortrekker Monument. 1:10000
The navigation seemed pretty simple. Before 8 the only hiccup was finding no.3's tag before I found the control which was about 20m to the east. No.6 was a little tricky as it was hard to read the vegetation. I was having a great run and was winning until no.8 my 2nd last control. It should have been easy but I battled to read the vegetation and the control was pretty hidden. I lost about 3mins which put me in 2nd place behind Salome in 46mins. Jess 3rd only found the tag at no.3 but somehow got an official finish.

Last year at both SA and GOC champs the W16 classic distance courses were 4.5km. The age other age categories that used to do the same course as us has changed too.

Classic 5 - Splits

Saturday Jun 21, 2008 #

Event: Gauteng Orienteering Championships

Orienteering race (GOC champs) 45:00 [5] *** 2.52 km (17:51 / km) +120m 14:25 / km
ahr:184 max:196 spiked:10/12c shoes: New Balance 477

At Hennops. 1:7500
I spiked the first 6 controls and was getting slightly annoyed because I was going slowly and didn't stand a chance if it was so easy. I was over confident to 7. My bearing went wrong but everything seemed to match up until I popped out on a main road and had to relocate. The rest were fine. I came 2nd. Salome won in 33mins! with Jess 3rd in 48mins.
I'm feeling a lot better. My legs felt a bit tired.

Short 4 - Splits

Friday Jun 20, 2008 #

walking (Fotheringham park) 40:00 [1]
slept:7.0 shoes: New Balance 477

I'm feeling a bit better today so went for a walk with my parents. I was lagging behind a bit. I don't have much energy and my legs feel weird. I'm certainly not in the ideal condition for Champs so I'm going to focus on acing the navigation and pacing myself well

Wednesday Jun 18, 2008 #

other (Inter house) 35:00 [3]

Played five 7min games. We only lost one. I'm feeling about the same. I ran around quite a bit because we played full field with 7 players but at least the games were short. Was coughing a bit afterwards

Tuesday Jun 17, 2008 #

Note
(sick)

Boooo. I've had signs of this cold for over a week. My throat is sore and my nose is streaming. Really bad timing. I was planning on going for my last hard run before champs but I'll just have to rest and hope it goes away.
I'm playing inter-house hockey tomorrow and its not like I can sit out because we don't have an abundance of players. I'll try and take it easy.
I hope I don't make Alex sick as he leaves for Sweden tomorrow

Monday Jun 16, 2008 #

Cycling (Bill stewart) 41:03 [3] 11.0 km (16.1 kph)
ahr:139 max:166 rhr:50

With Alex. My average heart rate seems strangely low.

Sunday Jun 15, 2008 #

Orienteering 45:07 [3] 5.0 km (9:01 / km)
ahr:169 max:185 rhr:45 shoes: New Balance 477

Did the line course at Emmarentia. My legs were a bit tired and I had to be back at the car in 45mins so I shortened it a bit. Our printer is acting up so no blue on the map. The dams were pink and green was a pale yellow which made it harder. I still feel like I have a bit of a cold.

Saturday Jun 14, 2008 #

Running 23:37 [3] 3.26 km (7:15 / km)
ahr:160 max:184 rhr:56 slept:8.0 shoes: Adidas Response

I went to bed after midnight last night so didn't feel so good this morning when I woke up. I felt like I had a cold but as the day progressed I felt better. Ran with Alex. Took it easy and the roads were nice and quiet

Thursday Jun 12, 2008 #

Running 11:30 [3]
ahr:143 max:185 rhr:48 shoes: New Balance 477

Alex and I were planning to do the line course at Emmerentia before we went for super at my grandparents but it took us over an hour to get there because of hte traffic so it was a dark. We ended up running around on a peice of grass in their complex. I'm starting to feel better.

Monday Jun 9, 2008 #

Note

My throat is still sore but otherwise I feel fine. Hopefully I can ward this cold off.

Sunday Jun 8, 2008 #

Event: Golden Harvest Middle Distance

Orienteering race (Green) 53:30 [5] *** 4.1 km (13:03 / km) +95m 11:42 / km
ahr:177 max:193 15c shoes: New Balance 477

I woke up with a sore throat so decided to do green even though all the other girls did blue. I did registration so I started quite late. On the way to six I cut my knee on a fence but it didn't affect my run. I left the path a bit early for 9 and after 13 I had a bit of a debate about which way to go around the dam but otherwise it was really smooth. I felt like I was running fast and I probably would have enjoyed blue but my throat is still sore. I really don't want to get sick before Gauteng champs.

I collected a few controls afterwards but I only had to walk a few hundred meters

Course 3 - Splits

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