Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m
	Running	18	10:46:41	56.4		90.76
	Cycling	3	3:27:59	33.04	(9.5/h)	53.17	(15.3/h)
	Orienteering	3	1:25:16	6.69	(12:45)	10.76	(7:55)	50	15 /	43c	34%
	Track/speed work	3	1:21:23	6.85	(11:53)	11.03	(7:23)
	stationary bike	2	1:05:00
	Total	24	18:06:19	102.97		165.72		50	15 /	43c	34%
averages - sleep:7.3

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Monday Jan 31, 2011 #

1 PM

Note

Helped out at the Schools League Intro at Fourways High. Hot afternoon. Lots of explaining! Managed to run a few grid exercises and jogged a bit putting out and collecting controls.

6 PM

Running 19:05 [3] 3.05 km (6:15 / km)
shoes: Adidas Response

A short run when I got home. Luckily the traffic was good so it wasn't too late. Tired after a busy day but managed to hold a decent pace.

Sunday Jan 30, 2011 #

Event: Gauteng Training Delta Park

9 AM

Orienteering 33:15 [3] *** 4.0 km (8:19 / km)
27c shoes: New Balance 749

Come and try it event at Delta Park.
Did the Score O' which was a loop of about 4km. Controls were very visible and the navigation was straight forward so no problems there. Took me a while to figure out why I kept loosing my place on the map coming out of controls. Having to unfold the map and punch it definitely makes things more interesting.

Saturday Jan 29, 2011 #

Note

Helped out at the SAOF teachers' training course. Great to have such a good attendance. Did lots of explaining and setting out cones. Tiring day!

Friday Jan 28, 2011 #

9 AM

Running 22:16 [3] 3.3 km (6:45 / km)
shoes: Adidas Response

Chilled recovery run.

Thursday Jan 27, 2011 #

7 AM

Track/speed work intervals 16:23 [2] 2.43 km (6:45 / km)
shoes: Adidas Response

Long warm up and lots of drills to try and get the legs to liven up. Attempted warm down jog which turned into a walk.

Track/speed work 20:00 [5] 2.4 km (8:20 / km)
shoes: Adidas Response

At WEC track. Did 6x 400m with 2mins rest.
Times were 1:46, 1:48, 1:45, 1:45, 1:46, 1:48.

Legs didn't feel good while warming up so I decided to aim for 6 instead of 8 and made the rest nice and long. Still not exactly inspiring times. Legs seemed to wake up for the 3rd and 4th intervals but became all heavy again for the last 2. Not quite sure what they're playing at.

C • Adapting 2

Wednesday Jan 26, 2011 #

Note
(rest day)

Tuesday Jan 25, 2011 #

7 AM

Running 34:33 [3] 5.0 km (6:55 / km)
shoes: Adidas Response

Really didn't feel good. Legs were heavy and I generally felt bad. Was supposed to be a tempo run with 1km warm up, 3km tempo and 1km warm down. Ended up pretty much one speed i.e very slow. Might need to throw in an extra rest day this week.

Monday Jan 24, 2011 #

5 PM

stationary bike 35:00 [3]

Wanted to go for a ride but my bike isn't working too well. Better get it in for a service.

Sunday Jan 23, 2011 #

Event: Gauteng Training Joburg Zoo

9 AM

Orienteering 32:53 [4] *** 4.1 km (8:01 / km)
spiked:15/16c shoes: Adidas Response

CATI event at Joburg Zoo. Not the most exciting course but it was nice to be orienteering again. Legs felt a bit tired and heavy so I wasn't flying. Had one bad route choice but otherwise hit everything well.

Friday Jan 21, 2011 #

7 PM

Running long 1:13:01 [3] 10.4 km (7:01 / km)
shoes: Adidas Response

Night run with Lisa and Tony. Parked at Bedford Center and did a loop through Bedfordview taking in the local sights. The fish tanks built into the wall of a house on Townsend Road are pretty cool. The pace started nice and easy then picked up a bit and I had to work hard up the hills. Lots of street lights not working which wasn't ideal. Lisa was leading the way so she got to trip over everything and fall in all the potholes.

Thursday Jan 20, 2011 #

7 AM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Adidas Response

At the WEC track. Warm up, drills and an attempt at a warm down after intervals.

Track/speed work intervals 20:00 [5] 3.0 km (6:40 / km)
shoes: Adidas Response

Killer session. 15 x 200m with 30 seconds rest. Times were between 48 and 52 seconds. Towards the end 30 seconds rest felt really short. Tired to focus on good running form, trying to get my arms to cooperate.

Wednesday Jan 19, 2011 #

4 PM

Running 33:38 [3] 4.92 km (6:50 / km)
shoes: Adidas Response

Did my hilly route - along Highland Rd to the monument and home along Ernest St.

Tuesday Jan 18, 2011 #

5 PM

Running 23:24 [3] 3.6 km (6:30 / km)
shoes: Adidas Response

Eventually managed to pull myself away from the cricket. Threw in 8x 30sec on, 30sec off.

Sunday Jan 16, 2011 #

9 AM

Running race 24:50 [4] 3.8 km (6:32 / km)
shoes: New Balance 749

Buffelspoort Cross Duathlon.
Charming weather. It drizzled for the entire race and there were lots of puddles and mud.
I had a steady first run. Was slowed down a bit on the single track but that was probably a good thing.
Time includes transition.

Cycling race 1:26:18 [5] 20.0 km (13.9 kph)

A decent ride. Felt good but speed was pretty low.
Got held up on the first single track. Was a relief to get onto the wider roads and I worked hard to pass quite a few people. Got stuck behind people on the last bit of single track as well. Rather frustrating as they would stop halfway up a hill or in the middle of a patch of mud.
Derailleur started giving me problems half way through. Obviously didn't like all the mud. Resulted in long delays when changing gears and very stiff levers.

Running race 37:59 [5] 5.8 km (6:33 / km)
shoes: New Balance 749

Got off to a slow start with heavy legs. After the main hill I managed to pick it up a bit and really enjoyed the single track. The legs came to life in the last few km and I felt strong running into the finish. Overall a really fun race.

Friday Jan 14, 2011 #

9 AM

Cycling 47:26 [3] 14.95 km (18.9 kph)

Up to Bill Stewart, making sure my bike is sorted for Sunday. Nice overcast weather and quiet roads.

Running 14:43 [2] 2.18 km (6:45 / km)

Short run after my ride. Legs were a bit dead.

C • Looks like 1

Thursday Jan 13, 2011 #

2 PM

Running 25:08 [3] 3.87 km (6:30 / km)
shoes: Adidas Response

Needed to hand in something at school so turned it into a loop. Started off feeling good but faded towards the end.

Wednesday Jan 12, 2011 #

4 PM

Running 57:41 [2] 7.6 km (7:35 / km)
shoes: Adidas Response

Lovely run with Lisa. Met her on the corner of Derby and Queen. We headed along Highland Rd to the monument, past Jeppe Boys, down past Jeppe Girls and up Marathon. Some big hills but took them at a gentle pace. Good to catch up and the legs felt great.

Tuesday Jan 11, 2011 #

9 AM

Running 30:50 [3] 4.1 km (7:31 / km)
shoes: Adidas Response

Ran along the Spruit north of Queens High and then zig-zagged home. Did about 2 hours of surveying this morning.

Monday Jan 10, 2011 #

5 PM

stationary bike 30:00 [2]

Just an quick leg loosener. Feeling a bit broken after yesterday. Also had a good stretch.

Sunday Jan 9, 2011 #

7 AM

Running race (Kudus 15km.) 1:39:00 [5] 15.0 km (6:36 / km)
slept:6.5 shoes: Adidas Response

My first 15km race. Had a rather slow but steady run. Very hilly route and there were loads of people running. Warmed up nicely on the first km with a bit of walking because of the traffic. Got moving once on Empire. Loads of downhill until 4km so I was running some decent splits. Hit some big hills after 8km and my speed dropped a lot. Picked up a bit after 11km and had some good splits into the finish. The last km was nasty with the majority of it being uphill. Bit of a tough route, but good training I guess.

Saturday Jan 8, 2011 #

Note
(rest day)

Friday Jan 7, 2011 #

8 AM

Running 19:21 [2] 2.87 km (6:45 / km)
shoes: Adidas Response

Very short and chilled. Left calf is a bit tight.

Thursday Jan 6, 2011 #

11 AM

Running warm up/down 22:30 [2]
slept:8.0 shoes: New Balance 749

Track session at WEC.
8 min warm up and 14:30 warm down. Bit of a jog/walk around campus with the map for the warm down. Lots of building going on so the maps going to need a bit of updating for the schools league event in Feb.

Track/speed work (Pyramid) 25:00 [4] 3.2 km (7:49 / km)

Nice to get onto a track. Was a bit wet and squishy in places. My times didn't seem great, not that I have much to compare them to.

200m - 47
1min rest
400m - 1:51
1:30 rest
600m - 2:53
2min rest
800m - 3:48
2min
600m - 2:53
1:30
400m - 1:54
1min
200m - 52

Wednesday Jan 5, 2011 #

9 AM

Running (Emmartentia) 16:43 [2] 2.57 km (6:30 / km)
shoes: Adidas Response

Nice run at Emmarentia. Very wet and muddy! Ran to the start of the O' course and then did a loop afterwards.

Orienteering (Emmartentia) 19:08 [3] 2.66 km (7:12 / km) +50m 6:35 / km
shoes: Adidas Response

Did an O' course from Aug 04 with a few extra loops to avoid some long grass and muddy sections. The park hasn't changed much.

Tuesday Jan 4, 2011 #

5 PM

Running 13:18 [2] 1.95 km (6:50 / km)
shoes: Adidas Response

5 min warm up, 5 min hard, 2 easy, 5 hard, 6 warm down home. Managed to time it right today. Bit of thunder but no rain.

Running tempo 10:00 [4] 1.67 km (6:00 / km)
shoes: Adidas Response

Monday Jan 3, 2011 #

8 AM

Cycling 1:14:15 [3] 18.22 km (14.7 kph)

Tried out Alex's Linksfield route and got soaked!
Left just after 8h00 with the sun poking through the clouds. Up and over Syliva Pass and then parallel to club street. It started drizzling as I got to the bottom of Alp d'Huez so I called that off and continued East along Club St. Then it really started chucking it down. It was funny at first but my sense of humor started fading as the rain started to sting, the roads started flooding and I couldn't see much. No quick way home with the ridge in the way so continued past Saheti, Gilloly's and past Bedford Center. Was still drizzling as I got home but the sun came out a few minutes later.

C • Rain 2

Sunday Jan 2, 2011 #

5 PM

Running 53:41 [3] 7.09 km (7:34 / km)
shoes: Adidas Response

Long Run Sunday. Time to get the training plan back on track.
Got dropped off at the Bedford Virgin Active. Ran home along Van Buuren, past Bishop Bavin and Royal Oak. Thought it would be longer. Glad it wasn't though as it was slow going and the legs weren't too happy towards the end.

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