Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 30 days ending Sep 30, 2014:

activity

time

miles

Running

6:17:21

34.73

(10:52)

55.88

(6:45)

703

Orienteering

4:16:44

20.68

(12:25)

33.29

(7:43)

517

75c

Cycling

1:20:00

9.23

(6.9/h)

14.85

(11.1/h)

Total

11:54:05

64.64

(11:03)

104.02

(6:52)

1220

75c

averages - sleep:7.9

1:20

0:00

» now

Sunday Sep 28, 2014 #

7 AM

Running 23:00 [4] 3.8 km (6:03 / km)
slept:6.5 shoes: Nike Air Pegasus

Putting out controls at NF for MTBO. Ran the section next to the river which we couldn't drive to. Was pushing hard because we were running out of time.
Successful event but I've had enough of event organizing now.

C • Well-deserved break... 2

Saturday Sep 27, 2014 #

5 PM

Running 27:54 [3] 4.33 km (6:27 / km) +60m 6:02 / km
slept:7.0 shoes: Nike Air Pegasus

Up to royal oak. Planned to go further but legs are feeling tired.

Wednesday Sep 24, 2014 #

9 AM

Orienteering 1:11:59 [3] 10.53 km (6:50 / km)
slept:9.0 shoes: Inov-8 X-Talons 212

GOC Champs - Long. Big Red Barn
Enjoyed the new bit of the map on the north side of the river. Overall a decent run and I was happy with the result. 2nd, 5 mins behind Michele.
Poor compass work to #5 and #6. Didn't get out of the confusing path network fast enough leaving #7 so lost time there. After that navigation was smooth but I felt pretty broken after crossing the river.

W21E - Splits

Monday Sep 22, 2014 #

4 PM

Running 22:46 [2] 3.45 km (6:36 / km)
slept:9.0 shoes: Nike Air Pegasus

Chilled jog with Jess after Geo.

Sunday Sep 21, 2014 #

9 AM

Orienteering race 1:11:22 [5] *** 8.34 km (8:34 / km) +257m 7:25 / km
16c slept:8.5 shoes: Inov-8 X-Talons 212

Hennops Farm
Quite a contrast to yesterday - not many controls so some long legs. Navigation was decent. Made a couple of mistakes. Was confused in the circle at #7 (lost about 2 mins). Was lucky on #12. I dropped too low and was just about to head up from the fence when I saw the control. Got pulled in too early to #15. Came back out and relocated off the fence.
My running felt good. Still a bit slow up the hills though.

Brown Women - Splits

Saturday Sep 20, 2014 #

Running warm up/down 8:30 [3] 1.2 km (7:05 / km)

Jogged to the start.

9 AM

Orienteering race 1:02:50 [5] *** 6.1 km (10:18 / km) +195m 8:53 / km
30c slept:9.0 shoes: Inov-8 X-Talons 212

Bushveld event at Hedianga.
Had a decent run. Enjoyed the course - having lots of controls was cool.
I was cautious but clean through the first loop, Eugene caught me (3mins I think) going to #9. I saw him again at #15 which was a bit vague. I was starting to lose concentration here so took a few moments to get some food down. After that, hesitant to #20 (extra paths) and a bad exit angle leaving #27.
Michael helped me strap my ankle which helped a lot. Felt good running over the rocks.
(GPS track includes the jog to the start)

Women Brown - Splits

Wednesday Sep 17, 2014 #

5 PM

Running 23:30 [3] 3.62 km (6:30 / km)
slept:7.5 shoes: Nike Air Pegasus

Short run while everyone was doing the Metrogaine that I'd planned. Legs are feeling a bit tired. Looked at big red barn maps. Struggled to concentrate.

Tuesday Sep 16, 2014 #

5 PM

Running 1:18:37 [3] 11.17 km (7:02 / km) +170m 6:32 / km
slept:8.0 shoes: Nike Air Pegasus

Awesome run with Lisa. Quite chilled, we chatted the whole way :-) Some cool roads that I've never been on before and a nice single track over the ridge.

Monday Sep 15, 2014 #

4 PM

Running 20:19 [2] 3.0 km (6:46 / km) +30m 6:26 / km
slept:9.0 shoes: Nike Air Pegasus

With Roffe after Geo. It was her first run back since hurting her knee so we kept it short and chilled.

Saturday Sep 13, 2014 #

9 AM

Cycling 1:20:00 [1] 14.85 km (11.1 kph)
slept:7.0 shoes: Scott Scale MTB

Super chilled ride at Northern Farms. With Bennett mostly and a short bit with Tim and Brad. Not too many changes it seems :-)

Friday Sep 12, 2014 #

4 PM

Running 44:12 [2] 5.2 km (8:30 / km) +56m 8:04 / km
slept:8.0 shoes: Nike Air Pegasus

Checking out clues for our club training metrogaine so a bit stop-start.

Thursday Sep 11, 2014 #

8 AM

Running 51:45 [3] 8.38 km (6:10 / km) +157m 5:39 / km
slept:8.0 shoes: Nike Air Pegasus

From Alex and Steph's place. Slight change to the route at the beginning - went out the gate on Crassula onto 8th instead of out Brakrivier.

Tuesday Sep 9, 2014 #

5 PM

Running 26:46 4.22 km (6:21 / km) +71m 5:51 / km
slept:9.0 shoes: Nike Air Pegasus

Usual hills route. 1.5km warm up, 6x 45sec hills, rolling recovery, short cool down.

Sunday Sep 7, 2014 #

9 AM

Orienteering 32:33 [3] *** 5.46 km (5:57 / km) +65m 5:37 / km
29c slept:7.0 shoes: Inov8 X-talons 2

Sprint Relay at UJ Soweto. Ran leg 1&2. Michael ran 3&4.
Breakfast went down okay, but wasn't feeling great. Wanted to hurl most of the way round. Also quite a hot day. Felt like I was crawling but my times weren't bad compared to the other ladies.

Saturday Sep 6, 2014 #

12 PM

Running 22:58 [2] 3.52 km (6:32 / km) +58m 6:02 / km
slept:6.0 shoes: Nike Air Pegasus

Checking I still know how to run...

5 PM

Note
(sick)

Had a Migraine. Fun times. Quite a bad one. Lots of throwing up. Almost a year since the last one.

Friday Sep 5, 2014 #

Note

Successful Spring Party for WitsOC!

Wednesday Sep 3, 2014 #

5 PM

Orienteering 18:00 [3] 2.86 km (6:18 / km)
slept:8.0 shoes: Nike Air Pegasus

WitsOC training. Star relay then a warm down jog to go and vote in the SRC elections :-)

Tuesday Sep 2, 2014 #

4 PM

Running 27:04 [2] 4.01 km (6:45 / km) +101m 6:00 / km
slept:7.0 shoes: Nike Air Pegasus

Short and slow. Not feeling great...

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