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Training Log Archive: Sarah

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+m
	Running	13	4:28:28	11.73		18.88		180
	Orienteering	4	1:34:45	7.11	(13:20)	11.44	(8:17)	40	16 /	65c	24%
	Cycling	2	1:04:49	7.21		11.6
	stationary bike	2	45:00
	Total	20	7:53:02	26.05		41.92		220	16 /	65c	24%
averages - sleep:8 rhr:54

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» now

Sunday Mar 30, 2008 #

Event: Joburg Zoo, Gauteng Short Course Final

Orienteering race 27:20 [5] 3.1 km (8:49 / km)
ahr:179 max:199 17c shoes: New Balance 477

Final of the short course series at Joburg zoo.
I was seeded and had 6 people behind me. Up to no.8 I made a few minor mistakes but was running well. I took the longer but less complicated route choice to no.8. It was a long leg and it was uphill so I started hurting. My legs felt good but I was breathing heavily. I managed to catch Zoe but only passed her at 15. I lost concentration on the way to 9 when all the seeded men came flying past and 12 didn't go as planned. I managed to run at a good pace the rest of the way without my lungs exploding and came 6th. Tania won in 21mins, Salome was 2nd, Michele 3rd then Lisa and Cindy. Finished the series in 3rd place out of the junior girls.

Women - Splits

Saturday Mar 29, 2008 #

stationary bike 15:00 [3]
ahr:131 max:171

Spent most of the day in the car. I battled to get my heart rate above 170 and when I did manage my lungs and throat were on fire. I wonder if the altitude change will affect my run tomorrow

Friday Mar 28, 2008 #

Running 20:17 [3]
ahr:157 max:180 shoes: Adidas Response

Stopped over in Graaff Reinet for the night on the way back from Knysna. I'm feeling better but still don't have much energy.

Thursday Mar 27, 2008 #

Note
(sick)

I woke up feeling nauseous and my stomach was cramping. I slept for most of the morning. I'm feeling better now but have no energy.

Wednesday Mar 26, 2008 #

Running 14:27 [3] 2.5 km (5:47 / km)
shoes: Adidas Response

Walked around leisure isle with my family then ran back to my aunts house

Tuesday Mar 25, 2008 #

Cycling 20:00 [1]

A very easy ride with my grand parents around the golf course. I rode my aunts bike

Running 13:09 [3]
ahr:143 max:169 shoes: New Balance 477

A short run with my cousin

Monday Mar 24, 2008 #

Running 23:27 [3]

My cousin used up all the band width so i hav to use my phone to put training on which isn't much fun. I ran around my aunts block twice which was about 3 and a bit km's. I didn't exactly know where i was going but it turned out ok

Sunday Mar 23, 2008 #

Note

I spent the morning running along the beach with a six year old. Boy does he have a lot of energy

Saturday Mar 22, 2008 #

Note

Drove down to knysna

Thursday Mar 20, 2008 #

Running (Sasol wichwood) 20:33 [3] 3.26 km (6:18 / km) +40m 5:56 / km
ahr:163 max:193 shoes: Adidas Response

I tried to keep my heart rate above 180 for the last km.

Tuesday Mar 18, 2008 #

Running (Sasol wichwood) 20:13 [3] 3.26 km (6:12 / km) +40m 5:51 / km
ahr:163 max:187 slept:8.0 shoes: Adidas Response

Went for a run in the rain. I felt good and pushed quite hard. I was only 10sec slower than my pb

Monday Mar 17, 2008 #

stationary bike 30:00 [2]
ahr:121 max:153

It is freezing and still drizzling. My quads are a bit sore from yesterday so I took it nice and easy

Sunday Mar 16, 2008 #

Event: St Johns, Gauteng Short Course 5

Orienteering race (Short course) 21:34 [5] *** 2.7 km (7:59 / km) +40m 7:26 / km
19c shoes: New Balance 477

5th Short course at St Johns. It was a really cold and wet day. Cindy was supposed to start 2mins before me and Tania 2mins after but there was a bit of confusion so we went of at 1min intervals. Cindy and I messed up no.4 so Tania caught us. I went pretty smoothly after that. Tania was out of sight by no.13. I took a different route choice to Cindy to no.13 but it didn't make much difference. We kept on passing each other but finished together. Tania won in 19mins, Michele 2nd and Jess L third. I enjoyed the map and course. Running in the rain was surprisingly fun.

Women - Splits

Friday Mar 14, 2008 #

Running (Sasol wichwood) 21:47 [3] 3.26 km (6:41 / km) +40m 6:18 / km
shoes: Adidas Response

Thursday Mar 13, 2008 #

Running (xc prac) 15:40 [3]
shoes: New Balance 477

Ran around sports grounds. Our coach is leaving at the end of the term so he's pretty much lost interest.

Wednesday Mar 12, 2008 #

Running (XC prac) 23:08 [3]
shoes: New Balance 477

Ran on sports grounds.I took it easy because I didn't feel so good yesterday. I hope I'm not getting Alex's stomach bug

Monday Mar 10, 2008 #

Orienteering race (Schools league- delta) 22:35 [5] *** 2.6 km (8:41 / km)
ahr:186 max:199 11c shoes: New Balance 477

Schools league final. I had a pretty bad run. I just wasn't feeling it and my concentration was bad. I would like to blame the arm chair planning, the map which I don't think was entirely updated and the control placing which Henrik corrected slightly on the way round his course (not that I think I had any of those controls) but no one else seemed to complain.
I didn't feel like I was going very fast but my average heart rate was pretty high. I probably lost a few second at no. 4. I was confused at no. 5 coz the paths didn't match up but I shouldn't have worried about that. I didn't pace myself well so I had to walk up the hill to no.6. No.8 was much further down than I thought and the dry ditches weren't so dry. After struggling through the vegetation and long grass from 7 to 9 my legs were itchy and scratched and I was irritated. I definitely should have worn my gaiters. I wasn't concentrating to no.10.
All in all I wasn't very pleased. The navigation was pretty straight forward so I'm cross that I messed up so much. I grumbled a lot afterwards but looking at the map now I can't see much to complain about.
Stephanie won in 19mins, Zoe 2nd, Jess L 3rd. I'm not sure if Jess H beat me so I either came 4th or 5th.

Saturday Mar 8, 2008 #

Cycling (Bill stewart) 44:49 [3] 11.6 km (15.5 kph)
ahr:155 max:175

Av15.5 Mx44.4
It was already hot when I started at about half past 7. I tried to ride on the paths next to the roads as much as possible.

Thursday Mar 6, 2008 #

Running (X-count prac) 35:19 [2]
ahr:135 max:172 shoes: New Balance 477

Ran around school 3 times at quite a slow pace. Zigzagged between the lines of trees on the perimeter of the sports ground twice. I was hopping for a tough session maybe doing the 4km route but our coach who insists on running with us was feeling lazy.

Wednesday Mar 5, 2008 #

Running 22:35 [3] 3.0 km (7:32 / km)
shoes: Adidas Response

My calves were sore and I just wasn't feeling it so I cut my sasol wychwood route short. The main reason I went for a run was to try out my new shoes. My first pair of road shoes. They felt good. Forgot to wear my hr monitor.

Tuesday Mar 4, 2008 #

Running (Park,Rhett's house) 25:18 [3] 3.6 km (7:02 / km) +60m 6:29 / km
ahr:161 max:183 shoes: New Balance 477

Haven't done this route for a while. My calves felt sore.

Monday Mar 3, 2008 #

Note

Had cricket prac.
Yesterday I thought that Jess lost 5 mins helping the guy that hurt his face but I was looking at the wrong split. I punched an extra control so she probably only lost about a minute.

Sunday Mar 2, 2008 #

Orienteering race (Nasrec-short course) 23:16 [5] *** 3.04 km (7:39 / km)
ahr:184 max:201 spiked:16/18c rhr:54 shoes: New Balance 477

4th short course event. I came 5th beating Stephanie by 4secs and Zoe by 14. Jess L lost time helping a guy who bashed his head and was concuss so she would have been close to us. Salome did 21mins.
I made 2 mistakes. No.7 was very close to another control which I saw 1st and was no.64. I was quite confused because mine was no.94. I should have read my control description. No.8 was a bit confusing because I went under and underpass and found an uncrossable wall between me and the control. It wasn't a major problem because there were stairs nearby.
On the way to no.16 I could see Zoe running to the finish and she started 2mins behind me. I pushed really hard and was on the verge of throwing up but it paid off.

Saturday Mar 1, 2008 #

Running 12:35 [2]
shoes: New Balance 477

Went for a short run to see how my calf felt. It felt ok but is still aching a bit

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