Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m
	Hiking	1	7:00:00	9.32	(45:04)	15.0	(28:00)
	Orienteering	5	5:56:38	14.54		23.4		590	42 /	54c	77%
	Running	14	4:52:12	20.82		33.5
	Adventure Racing	1	2:20:00	14.91	(9:23)	24.0	(5:50)
	strength	3	1:00:00
	stationary bike	2	1:00:00
	Cycling	1	48:40	8.67	(10.7/h)	13.96	(17.2/h)
	Track/speed work	1	30:00
	Total	26	23:27:30	68.26		109.86		590	42 /	54c	77%
averages - sleep:8.6 weight:57.1kg

7:40

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Friday Apr 30, 2010 #

3 PM

Running race (Cross country) 17:46 [5] 3.6 km (4:56 / km)
slept:7.0 shoes: Adidas Response

At Zoo Lake. Had an awesome run despite not feeling great today and a limited warm up (our bus was late picking us up and we got stuck in traffic). This route seems to suit me. There's a bit of uneven ground, a few hills and there was even a bit of mud! I managed to start strongly up the hill and was well positioned around 20th place. Maintained a good pace and slowly reeled people in. Was in a group of 5 going into the last km. Learned my lesson from the last race and broke away with over 500m to go. No one followed so I didn't have to worry about a sprint finish. Came 10th :-)

C • Race 4

Thursday Apr 29, 2010 #

Note
slept:6.0

No training, lots of studying. One hectic week!

Wednesday Apr 28, 2010 #

2 PM

Running (School Training) 29:19 [4] 5.0 km (5:52 / km)
slept:9.0 shoes: Adidas Response

Did the school cross country loop and the 1km loop. Pushed the first half then settled into a comfortable pace for the rest.

C • School Training 2

Tuesday Apr 27, 2010 #

7 AM

Running 28:40 [3] 4.2 km (6:50 / km)
slept:9.0 shoes: Adidas Response

Easy run up Orion, down Queen st, along Nottingham, Roberts, Nile and home along Derby.

Monday Apr 26, 2010 #

5 PM

stationary bike 30:00 [3]
slept:10.0

Saturday Apr 24, 2010 #

Note

Put up Quarry map from last Sunday

9 AM

Adventure Racing race 2:20:00 [4] 24.0 km (5:50 / km)
slept:8.0

Spur Adventure Challenge at Groenkloof with Zoe. Weather was pretty bleak. Drizzled on and off throughout and it was cold. Lots of mud too! The race started with a short run. Then we got onto our bikes and headed into the Nature Reserve. Enjoyed the ride but we weren't moving very fast. After about 14km we dropped our bikes at transition and did a trail run. We moved really well and caught quite a few teams especially on the fun, technical downhills. Then it was back onto our bikes and into the finish. I wasn't too bummed that they couldn't get the obstacle course up.
Surprisingly we won the ladies category. Got some really cool prizes!

Ride tm 1:34:30. Dist 17.4km.

C • Congrats 3

Friday Apr 23, 2010 #

Note
(rest day)

Thursday Apr 22, 2010 #

2 PM

Running (School Training) 15:00 [3]
slept:9.5 shoes: Adidas Response

Just did a short warm up and one loop of about 1.5km. Poor turn out.

5 PM

Running warm up/down 10:00 [2]
shoes: Adidas Response

To circuits.

strength 20:00 [3]
shoes: Adidas Response

Legs are a bit tired.

Wednesday Apr 21, 2010 #

4 PM

Cycling 48:40 [3] 13.96 km (17.2 kph)
slept:9.0

Rode up to Bill Stewart. Bike seems to be working okay. Managed to sort out my bike computer. Av 17.3, max 44

Tuesday Apr 20, 2010 #

2 PM

Running (School Training) 25:00 [3]
slept:8.0 weight:57kg shoes: Adidas Response

Warmed up, stretched, did 2 laps of the 1km loop then a loop inside. Finished off with lunges, squats, sit-ups etc.

Monday Apr 19, 2010 #

3 PM

Running race 20:05 [5] 4.0 km (5:01 / km)
slept:9.0 shoes: Adidas Response

Inter-schools race at Pretoria Boys. I ran well but didn't get a great position. Afrikaans Hoer Meisieskool pitched up for the first time because they've joined our league. They had at least 5 girls up front with the beastly Helpmekaar girls for as long as I could see so I knew top 20 would be tough. I managed to keep a good pace going and caught Cynthia with 500m to go. She pushed the pace and we picked up 2 more girls. So it came down to a finish sprint between the 4 of us. I finished 22nd.
Was 31sec faster than last year on this route (and came 13th in that race).
Going to have to up my game to get to districts.

C • Ahem.. 3

Sunday Apr 18, 2010 #

Event: Gauteng Short Course Stirrup Glen

9 AM

Orienteering race (Short Course final) 36:31 [5] *** 2.7 km (13:31 / km) +75m 11:53 / km
spiked:10/15c slept:9.0 shoes: New Balance 472

The Quarry at Stirrup Glen, 1:5'000. I had a shocking run. Started really badly and didn't improve. Went out too fast, was confused and went up the wrong re-entrant to #1. Eventually realised my mistake and had to mission over some hectic earth banks. Lost 4mins. Made a parallel error at #3 still trying to go too fast. Completely missed the road to #7, made another parallel error and had to climb down a huge stony bank. Stuffed up #9 in the circle. The last 7 controls were decent.
I had the wrong approach today and went too fast at the wrong times. My concentration was poor and my map contact was terrible. Even had a song in my head half way through...then you know! Frustrating, but good to see Steph doing so well in an area like this.
My GPS track is entertaining. I'll put up my map soon.

From Orienteering Maps

10 AM

Orienteering 20:00 [2]
shoes: New Balance 472

Went to try and figure out what I did at #1 then did a few controls on the mens course.

WOMEN - Splits

Saturday Apr 17, 2010 #

Note
(rest day)

2 - Splits

Friday Apr 16, 2010 #

Note

Was going to do some O' prep for Sun but couldn't find a 1:5'000 map of the Quarry. Alex and I don't have it as we were in Sweden. Ended up going through all my dad's maps. Now I'm sorted for Grootkloof prep:-) Super glad we do things in colour nowadays.

2 PM

Running warm up/down 10:00 [1]
shoes: Adidas Response

Jogged a bit of the route.

3 PM

Running race (Cross country) 15:10 [5] 3.0 km (5:03 / km)
slept:9.0 shoes: Adidas Response

First inter-schools race. At University of Johannesburg, Bunting Road Campus. Quite a short race to start the season. I started as fast as I could but I was still quite far back for the first bit. Managed to maintain my pace though so picked people off. Really impressed with the legs, they felt great! Finished 13th out of 120+ senior girls. 1st Jeppe Girl. Unexpectedly good start to the season :-)

C • Nice! 1

Thursday Apr 15, 2010 #

5 PM

Running warm up/down 10:00 [2]
shoes: Adidas Response

To Circuits.

6 PM

strength 25:00 [4]
slept:9.0 shoes: Adidas Response

I designed the circuit for tonight. Quite an intense cardio workout.

Wednesday Apr 14, 2010 #

2 PM

Running (School Training) 25:02 [3] 4.0 km (6:16 / km)
slept:9.0 shoes: Adidas Response

Did the inter-house cross country route. Blister on my heel is still uncomfortable but otherwise I felt okay. First race is on Friday.

Monday Apr 12, 2010 #

2 PM

Running (School Training) 22:30 [3] 3.7 km (6:05 / km)
slept:7.0 weight:57.3kg shoes: Adidas Response

Cross country team trials. Ouch! I knew I didn't have to push too hard to get the time but didn't want too many juniors to beat me. Legs felt dead and my feet were sore.

Sunday Apr 11, 2010 #

10 AM

Orienteering race (WCOC - Long) 2:14:57 [5] *** 9.2 km (14:40 / km) +380m 12:09 / km
spiked:19/24c shoes: VJ Twisters

Lebanon South. Ran W21. It went okay. Not brilliant but not terrible either. #1 and #2 were nice and easy in the forest then it was onto the rocky hillside. #5 was my biggest miss of the day. I'd like to blame it on the circle covering a few important features, but I wasn't concentrating and couldn't figure out the cliffs. The expected water point at #9 wasn't there. My feet started to hurt on the way to #11 and my concentration flew out the window as I approached it. I crawled across to #12 but once I was in the west bit of forest things went smoothly. Quite a tough day. I was 4th. Margaret won in just under 2hrs. Salome was second and Elizabeth Kleynhans was 30 seconds ahead of me in 3rd.

2 - Splits

Saturday Apr 10, 2010 #

3 PM

Orienteering race (WCOC - Middle) 45:10 [5] *** 4.5 km (10:02 / km) +135m 8:44 / km
spiked:13/15c shoes: VJ Twisters

Lebanon South. Love this bit of forest. Ran W21. Had a decent run. Probably lost 3 minutes in total. Only biggish mistake was #13. I started feeling great running down the hill so over ran it. I was moving slowly from #8 to #11 up hill. Also didn't ace #1. I was moving surprisingly well towards the end though. Was 2nd just under a minute behind Margaret.
Did 5.7km according to my GPS.

Friday Apr 9, 2010 #

2 PM

Orienteering (Junior Squad training) 2:00:00 [3] 7.0 km (17:09 / km)
shoes: VJ Twisters

At Nieuweberg forest. Some of the best training I've done in SA. Awesome area! Really tricky in places. We did a line course, a course on a contours only map, distance and bearing and relocation.

Thursday Apr 8, 2010 #

6 PM

strength 15:00 [2]
shoes: Adidas Response

Lisa designed the circuit. I took it easy ahead of the weekend.

Wednesday Apr 7, 2010 #

5 PM

stationary bike 30:00 [3]

Was going to go for a ride but it was raining.

Tuesday Apr 6, 2010 #

4 PM

Running 23:40 [2]
slept:9.0 shoes: Adidas Response

Super slow. Legs are still a bit stiff. Left leg feels tight.

Saturday Apr 3, 2010 #

Hiking 7:00:00 [2] 15.0 km (28:00 / km)
shoes: New Balance 472

Hike in the Magaliesberg. My dad dropped us off at the top of Breedts Nek, then we went along the top of the ridge and into Tonquani. Walked/swam/waded down Tonquani and climbed up and out of Boulder kloof. Then we walked to Easter Kloof and had lunch at the bottom of the waterfall. Also had a swim at the bum slide further down. Can't believe I've never been down Tonquani before - it's my new favourite kloof. Perfect weather.

Running 40:00 [3] 6.0 km (6:40 / km)
shoes: New Balance 472

Did a bit of running at the beginning from Breedts Nek to the powerlines. Then ran from the bottom of Easter Kloof to the farm at quite a decent pace with Alex pushing me most of the way.

Thursday Apr 1, 2010 #

9 AM

Track/speed work 30:00 [4]
slept:9.0 shoes: Adidas Response

Good marsh training on the Wits Education Campus Track with Mike. The rain held off but the track was flooded. Did a 3 lap warm up then did 10* 200m with 1min rest. Didn't feel great and slowed down a lot on the last few but I suppose it was a worthwhile session. Got rather wet.

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