Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending May 31, 2009:

	activity	#	time	miles	km	+m
	Orienteering	8	10:46:46	31.29	50.35	720	49 /	104c	47%
	Running	13	4:21:21	15.35	24.7
	stationary bike	1	25:00
	Total	20	15:33:07	46.63	75.05	720	49 /	104c	47%
averages - sleep:8

2:30

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Sunday May 31, 2009 #

Orienteering race (Cinderella Dam) 1:01:42 [5] *** 6.6 km (9:21 / km) +100m 8:41 / km
spiked:16/20c slept:10.0 shoes: New Balance 472

Extended map which is now 1:10000. Did brown and had a reasonable run. I caught Steph on #1 then worked hard on the next few controls to drop her. Lots of detail at #2 was a bit confusing. Lost a bit of time on #7 and #11 because I just didn't read the map carefully. Caught Jess L on the 2nd last control. Lost lots of other bits of time due to not reading ahead and not reading my control description enough. Pleased that I was running well though and didn't feel like collasing in a heap like I usually do towards the end of a long course :-).
Was second, 2 minutes behind Tania.

C • Well done 4

Saturday May 30, 2009 #

Note

Met Steph at HeronBridge to check out some contol sites for the 16th. No real updates but there is a new road to put on the map.

Felt weird today...like I'm getting a cold or something. Lots of oranges and sleep for me!
6 exams down, 5 to go.

Wednesday May 27, 2009 #

Running 20:00 [2]
shoes: Adidas Response

Some frisbee with Alex, a quick run up to the club house from hall 29 and a few intereting O exercises with Garry on the track.

Monday May 25, 2009 #

Running race 20:36 [5] 4.2 km (4:54 / km)
slept:7.5 shoes: Adidas Response

Cross Country Race at Pretoria Boys. Last race of the season. Pretoria Boys were really organised. We ran 2 laps of a 2.1km loop. I felt a bit dead on my first lap but my legs came to life on the 2nd. Got a good rhythm going and the course suited me. Helpmekaar were out in full force so very pleased with 13th place.
I should go through to inter-districts.

Sunday May 24, 2009 #

Orienteering race 1:25:37 [5] *** 6.1 km (14:02 / km) +245m 11:41 / km
spiked:14/19c slept:7.0 shoes: New Balance 472

Western Cape Champs Long Distance W20
Had a bit of a wobbly run. Aced #1 and #2 but battled with #3 (a pit) because I lost concentration completely. My navigation was good on the rocky slope (got the fastest split on an important route choice leg) but I was moving slowly. I started making lots of stupid little mistakes once I was back in the forest as I was tired. Really battled to stay focused at the end.
Finished 8 minutes behind Jess and Salome.
Need to do more hill runs!

3 - Splits

Saturday May 23, 2009 #

Orienteering race 22:21 [5] *** 2.9 km (7:42 / km)
spiked:10/10c slept:7.0 shoes: New Balance 472

Western Cape Champs Middle Distance - Lebanon South W20.
The course wasn't very technical and was quite short. I had an awesome, smooth run. My navigation was spot on and I was running well. I lost 25 seconds to Salome in total but beat her by 7 minutes.

3 - Splits

Friday May 22, 2009 #

Running race (Cross Country) 16:48 [5] 3.4 km (4:56 / km)
slept:7.0 shoes: Adidas Response

At Queens High. Rather boring, flat route. Helpmekaar didn't pitch so I was hoping for a good position. I didn't feel good from the start and got a stitch with 600m to go so crawed at the end. Came 13th.

Wednesday May 20, 2009 #

Running 20:00 [3]
slept:6.5 shoes: Adidas Response

School cross-country training. Warmed up, did a 2km loop and a few sprints then warmed down. Glad it was short because I'm tired.

Note

Went to the Neurologist this morning to get my migraines under control.

Note

O training at Wits. Looked at Western Cape maps with Eugene then looked at Pelindaba route choices.

Monday May 18, 2009 #

Running race (Cross country) 22:56 [5] 4.2 km (5:28 / km)
shoes: New Balance 477

At Sandringham. Awesome route. It's quite long which suits me and has proper off road sections and lots of mud. Was pretty bleak warming up because my legs felt sore but they held up nicely. Generally felt good the whole way. Finished 12th :-)

Sunday May 17, 2009 #

Orienteering race (Pelindaba) 1:43:44 [5] *** 6.3 km (16:28 / km) +175m 14:27 / km
spiked:9/16c shoes: New Balance 472

At Pelindaba. Did blue. Had one of my worst runs ever. Made loads of mistakes. Under-ran #1 and messed up #2 - the line covered an important bit of road. Couldn't figure out the map to #4. #7 was tricky because there wasn't really an attackpoint. Found an unmarked road on the way to #10 which threw me. Was on the wrong spur at #11. Feet started to get sore toward the end and my calf was a bit sore throughout. I stayed pretty positive and motivated as I could see everyone was having a rough time out there. Was 3 minutes behind Salome

2 - Splits

Friday May 15, 2009 #

Note

Cross-country race which was supposed to be this afternoon has been postponed to next Friday. Bit annoying

Thursday May 14, 2009 #

Running (old house) 27:08 [2] 4.0 km (6:47 / km)
slept:8.0 shoes: Adidas Response

Nice chilled run with Alex to the old house.

Wednesday May 13, 2009 #

Running 25:00 [3]
shoes: Adidas Response

School training. Warmed up, ran for 20 minutes then did a few sprints. Calves are sore.

Note

Went to O-training at Wits. Had it in hall 29 which is really big. We looked at Pelindaba maps and discussed routes.

Tuesday May 12, 2009 #

Running 16:26 [2]
shoes: New Balance 472

Easy run home from add maths. Legs are tired

Monday May 11, 2009 #

Running race (School cross country) 13:26 [4] 2.6 km (5:10 / km)
slept:8.0 shoes: New Balance 477

At Germiston Lake. The organizers messed the whole thing up. They hadn't even figured out the route when we got there. We were told it was 4km but it wasn't even close to that. Also weren't enough marshals so there was lots of confusion. The scrum at the finish table wasn't pleasant. Came 21st

Sunday May 10, 2009 #

Orienteering (Intervals) 25:00 [5] 3.47 km (7:12 / km)
shoes: New Balance 472

Intervals at Middeldam. Did 4 sets of 4 or 5 controls. Forkings made the exercise way more worthwhile than usual. Pushed hard and tried to stay focused but had a few minor wobbles.

Orienteering (Star Relay) 16:00 [5]
shoes: New Balance 472

Lots of fun. Was paired up with Jess L. We did alright and didn't have any glitches. My legs were starting to complain. Salome and Jess H won

Orienteering 10:00 [3]
slept:8.0 shoes: New Balance 472

The surprise! Mini map memory course around the lodge reception. The easy navigation was a nice end to a tough weekend. Was fun but it probably would have been more fun if my legs hadn't felt like they where going to fall off :-)

Note

Had an awesome weekend. Learned a lot and definitely feel more confident. It was great to hear some of the seniors experiences overseas and I'll remember to drink more water from now on:-)
I think my legs are going to need a lot of encouraging at cross country tomorrow

Saturday May 9, 2009 #

Running warm up/down 20:00 [2] 2.6 km (7:42 / km)
shoes: New Balance 472

Warm up to the Ruins for the first session then back to the lodge afterwards. Also ran back to the lodge after control picking exercise.

Orienteering (Line Course) 27:00 [3] 3.0 km (9:00 / km)
shoes: New Balance 472

Did a line course on the Ruins map. Found it tricky but it helped to get used to the forest. My legs felt better than I expected.

Orienteering (Compass work) 24:10 [4] 2.0 km (12:05 / km)
shoes: New Balance 472

Compass work in Langkloof. Most of my bearings weren't great to start with but they improved as I went. It was raining and very cold. My fingers stopped cooperating towards the end.

Orienteering (Attack points) 24:55 [4] 2.78 km (8:58 / km)
shoes: New Balance 472

Langkloof. Session after lunch. I had a good clean run. My bearings were accurate and I was reading the map well. Nice bit of forest

Orienteering (Control Picking) 27:00 [4] 2.8 km (9:39 / km)
shoes: New Balance 472

Control picking course also in Langkloof. My navigation was good from 3 onwards. Legs started to complain a bit though. A few blackjacks and snow balls around so I emerged from the forest looking like a porcupine.

Orienteering (Night course) 27:42 [3] 1.9 km (14:35 / km)
shoes: New Balance 472

A short course around the lodge. Number 3 got me. I ended up in a group of 6 people looking for it. Lots of fun but I prefer being able to see where I'm going.

Friday May 8, 2009 #

Running race (School cross country) 17:55 [5] 3.7 km (4:51 / km)
shoes: New Balance 472

At Zoo Lake. I had a good run. I started quite fast and maintained the pace. Passed a lot of people up the short hill. Knowing the route well definitely helps. Ran 3 minutes faster than I did last year. Came 10th

Thursday May 7, 2009 #

Note
slept:8.0 (rest day)

First cross-country race of the season tomorrow. Then off to Belfast for the junior training camp.

Wednesday May 6, 2009 #

Running (School training) 21:06 [3]
slept:8.0 shoes: Adidas Response

Around the lower grounds. I didn't feel great. Ran with Taryn and had to work hard to keep up with her.

Tuesday May 5, 2009 #

Note

I was going to go for a run but it was raining...

Monday May 4, 2009 #

stationary bike 25:00 [2]
slept:9.5

Sunday May 3, 2009 #

Orienteering race 1:26:58 [5] *** 5.9 km (14:44 / km) +200m 12:36 / km
22c slept:9.0 shoes: New Balance 472

Hennops 1:7500. I did Brown. Didn't have a great day. I didn't ace 3 and really messed up 5. After that I didn't make any big mistakes but my route choices weren't great and I felt slow. Wasn't very encouraging that almost everyone on brown came passed me although some passed me more than once:-)

1 - Splits

Friday May 1, 2009 #

Running warm up/down 20:00 [1]
slept:9.0 shoes: New Balance 472

Jogged to the start and back to the cars at the end.

Orienteering (Junior Squad training) 41:11 [3] *** 2.5 km (16:28 / km)
7c shoes: New Balance 472

At Mohales Gate. A tricky course to get used to the map for the next exercise. No major problems but not very accurate either.

Orienteering 1:03:26 [3] *** 4.1 km (15:28 / km)
10c shoes: New Balance 472

A course on a contours only map. I was a bit low on 2 and went way too low to 4 but otherwise it went well. I felt slow towards the end. Don't think much beats a training exercise like this. Strange weather.

Note
(sick)

Got another migraine around 19:00. My new tablets helped keep it bearable but I still had to go to bed to sleep it off.

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