Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m
	Orienteering	9	8:19:30	24.54	(20:21)	39.5	(12:39)	38	81 /	85c	95%
	Hiking	2	5:30:00
	stationary bike	3	1:35:00
	Swimming	1	25:00	0.31	(1:20:28)	0.5	(50:00)
	Running	2	22:35	1.15		1.85
	Total	16	16:12:05	26.0		41.85		38	81 /	85c	95%
averages - sleep:8

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Saturday Apr 30, 2011 #

10 AM

Orienteering (Middeldam) 50:00 [3] 4.9 km (10:12 / km)
shoes: Inov-8 X-Talons 212

National training camp at Belfast.
Did 2 exercises in the morning. Started with Attackpoints and Handrails then did 4 intervals of 3 or 4 controls. Took the first exercise easy but tried to push the intervals. Felt really unfit.

3 PM

Orienteering (Langkloof) 50:00 [3] 4.5 km (11:07 / km)
shoes: Inov-8 X-Talons 212

Did a corridor course and then control picking. Had a good flow going towards the end. Legs were feeling pretty tired.

Wednesday Apr 27, 2011 #

Event: Gauteng Sprint 6 - Esselen Park

9 AM

Running warm up/down 12:00 [2] 1.85 km (6:30 / km)
shoes: Inov-8 X-Talons 212

Orienteering race (Short course #6) 25:03 [5] *** 3.9 km (6:25 / km)
spiked:26/27c shoes: Inov-8 X-Talons 212

Esselen Park.
Another new map. The area was way more interesting than I thought it would be and I really enjoyed my run. Had a clean run with a few small hesitations but generally had a good flow going. Went out hard but started feeling the lack of running on the way to #6. I backed off a bit which is clear in the splits. Managed to keep it moving though and picked up the pace on the short legs towards the end. Was 2nd, 1:20 behind Tania.

The legs held up well with no pain at all. A few twinges on my warm down jog but nothing major.

WOMEN - Splits

Tuesday Apr 26, 2011 #

5 PM

Running 10:35 [2]
shoes: Adidas SNova Glide

Very short, tentative jog entirely on grass. No discomfort in shins or calves. Will see how they feel overnight but should be able to run tomorrow.

C • Running 2

Monday Apr 25, 2011 #

Note

Didn't run the 3000m Squad Time Trial. Legs aren't ready for a blast round the track yet. Happy with how they held up on the weekend though. Will start running again this week.

Sunday Apr 24, 2011 #

10 AM

Hiking 2:00:00 [1]
shoes: New Balance 749

Another cool walk. From Drakensberg Sun through the forest and up to the grotto. Then out of the valley and back along a jeep track. Quads weren't happy but shins and calves felt fine.

Saturday Apr 23, 2011 #

9 AM

Hiking 3:30:00 [1]
shoes: New Balance 461

In the Drakensberg for the long weekend. Nice walk with Salome, Lisa, Alex, Nico and Tony. From the Monk's Cowl parking lot, past the Sphinx and up to Blind Man's corner for lunch. Then down Keartland's Pass to Nandi and Sterkspruit waterfalls. Legs took a while to warm up and didn't feel great on steep downhills but they held up okay.

Thursday Apr 21, 2011 #

4 PM

stationary bike 25:00 [3]

Legs feeling a little tender. Only did a bit of strength but loads of stretching.

Wednesday Apr 20, 2011 #

5 PM

stationary bike 40:00 [3]

Followed by strength and stretching.

Tuesday Apr 19, 2011 #

9 AM

Swimming 25:00 [3] 0.5 km (50:00 / km)

Had to go into Wits so thought I'd give this swimming thing another try. Good reminder of why I don't swim very often. 50m seems so far...

C • Gifted swimmers 1

Monday Apr 18, 2011 #

5 PM

stationary bike 30:00 [3]

Started off pretty tentatively but picked it up a bit towards the end. Calves felt fine, a little tender from this mornings physio session.

Good news is my shins aren't hurting at all so now I just have to sort out my calves. Plan for the next 2 weeks: Loads of strength and stretching and some walking/cycling/swimming, then next week I can start jogging:-)

Sunday Apr 17, 2011 #

Event: Gauteng Sprint 5 - UJ Campus

9 AM

Orienteering race (Short course #5) 41:00 [1] *** 3.1 km (13:14 / km) +38m 12:28 / km
spiked:22/22c slept:10.0 shoes: Inov-8 X-Talons 212

University of Johannesburg - Auckland Park Kingsway Campus.
Fantastic new map! Some interesting route choices and tricky sections. Enjoyed my walk although it was rather frustrating. Steph took the win so the series is still very much alive.

WOMEN - Splits

Friday Apr 15, 2011 #

Note
slept:6.0 (sick)

Rubbish day. Got a migraine around half 10. Took maxalt and 2 synape forte which did nothing. Eventually had an anti-inflammatory injection at the Campus health center and slept it off. Felt nauseous but no throwing up at least. Managed to drive home at 4.

Had to skip my physio appointment.

Sunday Apr 10, 2011 #

Event: Western Cape Championships - Long

8 AM

Orienteering race (Klipdrif) 1:59:00 [2] *** 6.9 km (17:15 / km)
spiked:18/20c (injured) shoes: Inov-8 X-Talons 212

Classic Distance
Long day out. Glad I dropped to W20 and got an earlier start. Had 2 small mistakes both on rocky open areas - #3 and #9. Very happy with how the legs felt.
Hoping I'll be able to run at UJ.

Course 3 - Splits

Saturday Apr 9, 2011 #

Event: SA Sprint Championships

Event: Western Cape Championships - Middle

8 AM

Orienteering race 38:30 [1] 2.6 km (14:48 / km)
(injured)

SA Sprint Champs - V&A Waterfront
Awesome area for a sprint event. Was a bit bleak not being able to run. Was really tempted to give it a go but managed to hold back. Looking forward to running at the waterfront in the future.

2 PM

Orienteering race (Grabouw - Klipdrif) 55:57 [2] *** 3.8 km (14:43 / km)
spiked:15/16c (injured) shoes: Inov-8 X-Talons 212

Western Cape Middle Distance Champs - W21
Had fun out there. Ended up 13th out of 29 on the course:-) Nav was spot on and I was walking at a good pace so passed a few people. Was rather entertaining watching people rush off in the wrong direction and run in circles near controls.

C • Coach Training 1

Course 2 - Splits

Friday Apr 8, 2011 #

11 AM

Orienteering (Lebanon - Squad training) 1:00:00 [1] 4.9 km (12:15 / km)
shoes: Inov-8 X-Talons 212

Started with traffic light O' then did a multi-O course with a bit of everything: corridor, window, contour and control picking.
Bit frustrating having to walk but was still great training. Good to be in a forest!

Thursday Apr 7, 2011 #

11 AM

Orienteering (Lebanon) 1:00:00 [1] 4.9 km (12:15 / km)
shoes: Inov-8 X-Talons 212

In the Cape for squad training and WC Champs.
Did 3 exercises. A line course, contours only course and control picking. Had to walk but it was still enjoyable and good technical training. Calves were a bit tight but much better than I expected.

Monday Apr 4, 2011 #

Note

Physio again. Legs ached all night and walking wasn't fun especially up stairs. Physio wanted to put me on crutches for the day.

Sunday Apr 3, 2011 #

Event: Gauteng Sprint 4 - Wilds

Note

Put out the string course and took photos. Legs weren't happy

Friday Apr 1, 2011 #

Note

First trip to the Physio. Definitely no racing on Sunday. Could barely walk to the car afterwards and the drive home in traffic wasn't fun.

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