Training Log Archive: SarahIn the 31 days ending May 31, 2010:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||
Sunday May 30, 2010 #
8 AM
Adventure Racing race 1:50:00 [5] 19.0 km (5:47 / km)
slept:7.0
Kinetic Adventure Race at Jackal Creek Golf Estate. Raced in team C U L8R with Greg and Daniel. It consisted of a ride, run/paddle, ride and obstacle course.
We did the longer ride first. I came off my bike early on going round a sharp corner. Wasn't too bad but I stuffed up the nav to the next checkpoint. Got the rest right tho and made it through the first ride feeling good. Felt strong on the run and Greg did some of the nav so that allowed me to focus on keeping up. Also got to chill while the guys paddled. Had a big wobble going to checkpoint 1 on the short ride. We rushed out of transition before I had a clue what I was doing and the roads were a bit confusing. Lost my cool and wasted a bit of time, but once that was sorted we cruised around the rest, My confidence with the nav ( although it was easy) was a bit low after that. Definitely felt the pressure today. The three of us have a lot to learn!
We won the schools category and were 13th overall.
We did the longer ride first. I came off my bike early on going round a sharp corner. Wasn't too bad but I stuffed up the nav to the next checkpoint. Got the rest right tho and made it through the first ride feeling good. Felt strong on the run and Greg did some of the nav so that allowed me to focus on keeping up. Also got to chill while the guys paddled. Had a big wobble going to checkpoint 1 on the short ride. We rushed out of transition before I had a clue what I was doing and the roads were a bit confusing. Lost my cool and wasted a bit of time, but once that was sorted we cruised around the rest, My confidence with the nav ( although it was easy) was a bit low after that. Definitely felt the pressure today. The three of us have a lot to learn!
We won the schools category and were 13th overall.
Saturday May 29, 2010 #
7 PM
Orienteering 24:50 [3] 2.5 km (9:56 / km)
Moon O' at the Zoo. Lots of fun! Wasn't really focused so made quite a few mistakes.
Friday May 28, 2010 #
5 PM
Cycling 25:47 [3] 8.4 km (19.5 kph)
slept:8.0
Just a short ride. Got my bike back from Tony Impey's - it's first service. Long overdue! Cost quite a bit but definitely worth it. New bottom bracket, cassette, chain and cables. A pleasure to ride, but there is a new clicking noise which is really annoying. I'll have to get the family bike mechanic onto it ;-)
Haven't done much riding lately. Unfortunately I think the tow rope is going to have a hard time on Sunday.
Haven't done much riding lately. Unfortunately I think the tow rope is going to have a hard time on Sunday.
Thursday May 27, 2010 #
3 PM
Running 23:50 [3]
slept:9.0 shoes: Adidas Response
Felt good to get out. I've been a lazy bum this week.
Sunday May 23, 2010 #
2 PM
Orienteering (Junior Squad Training) 1:00:00 [3] 5.0 km (12:00 / km)
slept:9.0 shoes: New Balance 749
At Protea Ridge. 2 good exercises:
Control picking / contours only - 2.37km (really fun)
Corridor Orienteering - 2.65km
Felt weird to be orienteering on a Sunday afternoon and it was surprisingly hot out.
Wore my GPS for the Corridor O'. Had a few wobbles but generally not too bad.
Control picking / contours only - 2.37km (really fun)
Corridor Orienteering - 2.65km
Felt weird to be orienteering on a Sunday afternoon and it was surprisingly hot out.
Wore my GPS for the Corridor O'. Had a few wobbles but generally not too bad.
 |
| From Orienteering Maps |
Friday May 21, 2010 #
3 PM
Running race (Cross country) 20:25 [5] 4.0 km (5:06 / km)
slept:8.5 shoes: Adidas Response
Inter-districts at Rietvlei Zoo.
A stressful school day followed by lots of traffic left me feeling a bit dead when we got there. It went okay tho. Mentally it was a tough race. It was a really twisty route and the grass was long so just as you thought you were close to the end they sent you on another twisty loop. The route was quite fun, but I kept on thinking how much cooler it would be on my bike. I felt like I was running well but my chest started to burn and my legs didn't have that extra gear at the end.
Also my road shoes were suboptimal. Ideally would have worn my trail shoes but they're ready for the bin after last weekend. Got to buy some tomorrow!
I came 32nd out of 60. Cynthia was 39th. It was fun watching Steph (for as long as I could see her, which wasn't long) battle it out at the front. She finished 4th.
Explored Joburg nicely on the way home.
A stressful school day followed by lots of traffic left me feeling a bit dead when we got there. It went okay tho. Mentally it was a tough race. It was a really twisty route and the grass was long so just as you thought you were close to the end they sent you on another twisty loop. The route was quite fun, but I kept on thinking how much cooler it would be on my bike. I felt like I was running well but my chest started to burn and my legs didn't have that extra gear at the end.
Also my road shoes were suboptimal. Ideally would have worn my trail shoes but they're ready for the bin after last weekend. Got to buy some tomorrow!
I came 32nd out of 60. Cynthia was 39th. It was fun watching Steph (for as long as I could see her, which wasn't long) battle it out at the front. She finished 4th.
Explored Joburg nicely on the way home.
6 PM
Note
Oh no! Been coughing since the race. Bit worrying.
Going to take it easy for the next week or so especially with exams happening.
Going to take it easy for the next week or so especially with exams happening.
Thursday May 20, 2010 #
Note
slept:8.0 (rest day)
Lazy day to make sure the legs are fresh for tomorrows race. Also have a bit of studying to do. Exams start tomorrow...
Wednesday May 19, 2010 #
2 PM
Running (School Training) 22:44 [3]
slept:8.5 shoes: Adidas Response
A reasonably quick run with (more like behind) the 4 other girls racing on Fri. Really didn't feel good. Plan was to sprint between lamp posts for the last bit but I wasn't up for it.
Tuesday May 18, 2010 #
2 PM
Running (School Training) 20:00 [3]
slept:7.0 shoes: Adidas Response
Just Tarryn and I. Tarryn forgot her shoes at home so we had to stay on the fields. Good for the tired legs I guess. Nice long warm up, then did some suicides and zig-zags. Focused on good technique rather than speed.
Monday May 17, 2010 #
Note
(rest day)
Sunday May 16, 2010 #
9 AM
Running warm up/down 10:00 [2]
shoes: New Balance 472
To the start.
10 AM
Orienteering race 1:28:08 [5] *** 7.9 km (11:09 / km) +235m 9:43 / km
spiked:13/16c shoes: New Balance 472
Gauteng Champs - Long, 1:15'000, W21. Hennops Farm
Had a very average run. Really didn't enjoy the 2km run to the first control. My legs were already complaining. Was bleak when Piers who started 4mins behind me punched #1 ahead of me despite my smooth nav. I hit #2 - #5 well. My big mistake was #6. 3mins, although it felt way worse. Got really distracted and lost concentration. Need to block out the people around me! Found #10 tho so that helped me relocate. Enjoyed the short legs from #6 - #13. #14 was another really long leg. Lost 3 mins to Tania on it. Poor route choice and I wasn't moving well. The last 2 were smooth but not fast. Had a bit left in the tank for the finish sprint. Was only 2 sec behind Tania on it :-)
Was 2nd. Just over a minute behind Tania. Jess wasn't far behind in third.
Had a very average run. Really didn't enjoy the 2km run to the first control. My legs were already complaining. Was bleak when Piers who started 4mins behind me punched #1 ahead of me despite my smooth nav. I hit #2 - #5 well. My big mistake was #6. 3mins, although it felt way worse. Got really distracted and lost concentration. Need to block out the people around me! Found #10 tho so that helped me relocate. Enjoyed the short legs from #6 - #13. #14 was another really long leg. Lost 3 mins to Tania on it. Poor route choice and I wasn't moving well. The last 2 were smooth but not fast. Had a bit left in the tank for the finish sprint. Was only 2 sec behind Tania on it :-)
Was 2nd. Just over a minute behind Tania. Jess wasn't far behind in third.
Saturday May 15, 2010 #
Event: SA Sprint Champs
9 AM
Orienteering race 23:21 [5] 2.9 km (8:03 / km)
spiked:17/20c slept:8.0 shoes: New Balance 472
SA Sprint Champs - Pretoria Boys. Really enjoyed the course and had a smooth run. Lost time on #4 due to a bad route choice. #6 was a tricky leg in the buildings - 2 small mistakes on that leg. Lost time on the legs across the fields, #12 and #13. Felt like I was running well though. Very happy with my run and the result. Was 3rd behind Tania and Margaret.
1 PM
Running warm up/down 25:00 [2]
shoes: New Balance 472
Good warm ups and warm downs today. Bad day with the GPS tho. Only thing I ended up tracking was my warm up for the middle.
2 PM
Orienteering race 42:36 [5] *** 4.1 km (10:23 / km) +130m 8:58 / km
spiked:14/14c shoes: New Balance 472
Gauteng Champs - Middle, 1:10'000, W21. Hennops
Had a clean run. Route choice to #1 was good but was quite hesitant as I left the main path. Didn't lose much time on it tho. I was moving at a decent pace across the rocky terrain and hit everything well. For #9 I probably should have gone on the path then cut in. Lost a bit of time on that. Really suffered on the 480m finish sprint. Lost about 50secs to Tania on it. The mornings run and the rocky terrain had taken it out of me. Even had to walk a bit! Was very despondent coming into the finish after that. Bad way to end a good run. Finished 2nd. 1min 14 sec behind Tania.
Had a clean run. Route choice to #1 was good but was quite hesitant as I left the main path. Didn't lose much time on it tho. I was moving at a decent pace across the rocky terrain and hit everything well. For #9 I probably should have gone on the path then cut in. Lost a bit of time on that. Really suffered on the 480m finish sprint. Lost about 50secs to Tania on it. The mornings run and the rocky terrain had taken it out of me. Even had to walk a bit! Was very despondent coming into the finish after that. Bad way to end a good run. Finished 2nd. 1min 14 sec behind Tania.
Wednesday May 12, 2010 #
2 PM
Track/speed work intervals 20:00 [5]
slept:8.5 shoes: Adidas Response
Warm up loop down to the lower grounds and some strides.
Then 3 sets of 300m, 30sec rest, 100m, 1min rest on the hockey field.
2 laps warm down
Then 3 sets of 300m, 30sec rest, 100m, 1min rest on the hockey field.
2 laps warm down
Tuesday May 11, 2010 #
Note
(rest day)
Monday May 10, 2010 #
2 PM
Running warm up/down 10:00 [2]
shoes: Adidas Response
Not the best warm up. Got messed up a bit because the start was delayed due to a brief thunderstorm.
3 PM
Running race (Cross country) 14:33 [5] 3.0 km (4:51 / km)
slept:9.0 shoes: Adidas Response
Race at UJ - Bunting road campus. Same route as the 16th of April except we did the top loop first which meant the hill was right at the end. As expected my legs felt tired. Battled to get going, but was really strong up the hill at the end passing 5 or so people. Passed 2 more (including Cynthia) in the last 100m. Came 18th. Inter-districts on the 21 May :-)
Our Juniors qualified for teams inter-league along with Helpmekaar and Affies.
Our Juniors qualified for teams inter-league along with Helpmekaar and Affies.
Sunday May 9, 2010 #
9 AM
Orienteering 25:47 [3] *** 3.0 km (8:36 / km)
10c slept:8.0 shoes: VJ Twisters
Map memory exercise in pairs - Langkloof. Was paired with Jess H. Didn't have any problems with the navigation and memory, but was battling to keep up with Jess toward the end. Felt a bit flat.
10 AM
Orienteering 20:00 [4] 2.0 km (10:00 / km)
Star Relay with J.P. It went relatively well. Only one glitch but I saw J.P's exit angle so figured out the mistake. Not much left in the legs. Was fun.
Saturday May 8, 2010 #
9 AM
Orienteering 29:51 [3] *** 2.88 km (10:22 / km)
8c slept:7.5 shoes: VJ Twisters
Belfast training camp. Traffic Light and attackpoints
A good exercise with green and orange lines on the map as well as attackpoints. I didn't have great map contact especially In the circles. Lots of undergrowth and black-jacks. Legs felt quite heavy.
A good exercise with green and orange lines on the map as well as attackpoints. I didn't have great map contact especially In the circles. Lots of undergrowth and black-jacks. Legs felt quite heavy.
11 AM
Orienteering (Ruins) 34:14 [3] *** 3.0 km (11:25 / km)
12c shoes: VJ Twisters
Had a session after breakfast in which we had to design a 2.5km course with 12-15 controls. Really interesting and fun. Quite a surprise when we found out that we had to run our courses. Mine was a bit long but I ran the whole thing and it was okay. The undergrowth spoiled it a bit. Interesting discussing our courses afterwards.
2 PM
Orienteering (Langkloof) 38:30 [3] *** 3.03 km (12:42 / km)
20c shoes: VJ Twisters
Control picking with a blanked out map except for info in the control circle. Great session and I was hitting everything well until #9. Had to go back to #8 and try again. Got pulled too high on #11 and distance judgment was out. After that it was good. Awesome bit of forest.
7 PM
Orienteering (Middeldam) 44:36 [3] *** 2.6 km (17:09 / km)
10c shoes: VJ Twisters
Night-O. Cool experience. Alex let me use his headlamp. Struggled a bit with #1 and #2 but after that I had no problems (surprisingly). Felt like I was navigating well, had good map contact and my legs felt good too. Best part of the weekend :-)
Friday May 7, 2010 #
3 PM
Running race (Cross country) 19:38 [5] 4.0 km (4:55 / km)
slept:6.0 shoes: Adidas Response
School race at Pretoria Boys. Affies were there but the field didn't feel particularity big. I started well and was in the top 20 going onto the first field. Got a stitch on the upper field and had to slow down a lot. Quite a few people passed me. Started to recover as I went through halfway and felt strong towards the end. Had a hectic 4 way sprint finish which I won. Was expecting to be in the lower 20's but was pleasantly surprised by 11th place. 25 seconds faster than 19th of April.
Pressure is on for Monday. Need a top 20 to get to Districts.
Pressure is on for Monday. Need a top 20 to get to Districts.
Thursday May 6, 2010 #
5 PM
Running warm up/down 10:00 [2]
slept:8.0 shoes: Adidas Response
To Circuits
strength 20:00 [3]
shoes: Adidas Response
Tried to take it easy. Feeling tired.
Wednesday May 5, 2010 #
Note
Didn't go to school training because we went on a Geography trip to the Wits Origins Center to see the australopithecus sediba fossils then went to Walter Sisulu Botanical Gardens.
5 PM
Running 23:16 [2]
slept:8.5 shoes: Adidas Response
Chilled run up to Fotheringham.
Tuesday May 4, 2010 #
2 PM
Track/speed work 25:00 [4]
slept:8.5 shoes: Adidas Response
A quick session after school. Did a warm up loop down to the lower grounds then intervals on the hockey field.
6 sets of ±300m with 1 min rest.
6 sets of ±300m with 1 min rest.
Monday May 3, 2010 #
Note
slept:9.0
Race was canceled. Was disappointed but I guess it was raining quite a bit. Not sure if they'll reschedule. Not exactly a loss if we don't run at Queens.
Sunday May 2, 2010 #
9 AM
Orienteering race 1:12:38 [5] *** 6.17 km (11:46 / km)
spiked:13/18c slept:8.0 shoes: New Balance 472
At Protea Ridge, Blue course. Felt focused and enjoyed it out there. Had a bit of a wobble to #3. My compass went weird on me and I lost confidence. Back tracked a bit and tried again without my compass. Caught Steph at #6 which led to slight loss of concentration and upped the pace. She dropped me to #9 but I passed her (without seeing her) to #11. I didn't ace #11. Got pulled too low, but corrected quickly. #15 was in a small depression and was pretty well hidden by some long grass so I messed around in the circle a bit. Otherwise it went well and I felt like I was running strongly. Won the course.
GPS dist: 7,7km. I'll put up the map soon.
GPS dist: 7,7km. I'll put up the map soon.