Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending May 31, 2011:

activity

time

miles

Cycling

3:30:41

35.29

(10.1/h)

56.8

(16.2/h)

Orienteering

3:09:33

11.87

(15:58)

19.1

(9:55)

33 /

39c

84%

Running

2:07:50

12.32

(10:22)

19.83

(6:27)

stationary bike

1:10:00

Total

9:58:04

59.48

95.73

33 /

39c

84%

averages - sleep:8.1

1:50

0:00

» now

Monday May 30, 2011 #

5 PM

Running 16:14 [3] 2.63 km (6:10 / km)
ahr:155 max:181 slept:9.0 shoes: Adidas SNova Glide

Short blast round the block. Only got home at 17h30 so not a lot of daylight to work with. Good way to de-stress after a busy day.

Sunday May 29, 2011 #

9 AM

Cycling 1:18:10 [3] 17.5 km (13.4 kph)
ahr:144 max:198 slept:9.0

Up to Bill Stewart with Alex who was running. Did some hill intervals to get the heart rate up.

Friday May 27, 2011 #

5 PM

Running 31:48 [3] 5.02 km (6:20 / km)
ahr:155 max:178 slept:7.5 shoes: Adidas SNova Glide

Rather enjoyable. Did my hilly route backwards. Bit slow up the hills but otherwise feeling good.

Wednesday May 25, 2011 #

5 PM

Running 26:05 [2] 3.91 km (6:40 / km)
ahr:152 max:175 slept:7.5 shoes: Adidas SNova Glide

Short and easy. Tried to keep my heart rate below 160. Very chilly out.

Tuesday May 24, 2011 #

5 PM

stationary bike 30:00 [3]
slept:6.5

Sunday May 22, 2011 #

10 AM

Cycling 1:30:00 [3] 25.2 km (16.8 kph)

Nice ride with Alex to our Gran's house. Stopped for a cool drink and some shortbread. Seem to over my cold.

Saturday May 21, 2011 #

Event: Gauteng Short Course Final PBHS

9 AM

Orienteering (Short course final) 24:16 [5] *** 2.9 km (8:22 / km)
spiked:12/16c shoes: Inov-8 X-Talons 212

Pretoria Boys High.
Had a very average run. Felt rushed and unfocused. Also not feeling 100% yet so speed wasn't good. Made quite a few small mistakes mainly from not reading the control descriptions and struggling to read the detail in the circle. Found the map generally hard to read (Poor printing quality perhaps?). Had to walk the uphills and was crawling towards the end. Rather frustrating! Was over 4 minutes off the pace :-o

WOMEN - Splits

Monday May 16, 2011 #

Note

Starting to feel better. Frustrating weekend - was looking forward to some good training. Still managed to do some strength though. Need to recover properly and get back on track now. Less than 7 weeks 'til JWOC!!

Friday May 13, 2011 #

Note
(sick)

Been holding this cold off for a few weeks now but it's finally caught up with me.

Thursday May 12, 2011 #

5 PM

stationary bike 40:00 [3]
ahr:151 max:171 slept:8.5

Planned to go for a ride but after sitting in traffic for over an hour on the way home from varsity I wasn't keen. Did some strength and had a good stretch afterwards.

Wednesday May 11, 2011 #

5 PM

Running 22:30 [3] 3.46 km (6:30 / km)
ahr:168 max:180 slept:8.0 shoes: Adidas SNova Glide

Short run with Mike. Along Ernest and back along Highland. Few niggles in the lower legs. Chest is feeling better.

Monday May 9, 2011 #

Note

Felt pretty rough yesterday afternoon, tight chest and coughing. Was sure I was coming down with something. Had a good nights sleep though so feeling a lot better.

Sunday May 8, 2011 #

9 AM

Orienteering race (Short course #7) 20:17 [5] *** 2.8 km (7:15 / km)
spiked:21/23c shoes: Inov-8 X-Talons 212

Cornwall Hill College.
Another new map! Average run. Was hesitant to #1 despite it being very straight forward, then a tricky leg to #2. Missed the optimum route choice. Settled down nicely after that. Was in the lead to #15. Then the running across fields started. Felt very slow and lungs weren't happy. Lost 10 sec or so to #21 - didn't read my control description. Was 2nd, Coni won in 19:30, (Tania wasn't there).

So now to win the series I need to win the final, and Tania has to come 3rd. Possible but unlikely.

Running warm up/down 15:00 [3] 2.31 km (6:30 / km)
shoes: Inov-8 X-Talons 212

Good warm up and very short warm down.
Heart rate was really high on my warm up, going above 180. Then for the race it said ave 212 and max 223! Hmmm, I was hurting a lot but I'm pretty sure that's not possible. Anyway, not very encouraging when you look down while running and see such high numbers.

WOMEN - Splits

Saturday May 7, 2011 #

Note

Bit of a sore throat.

Friday May 6, 2011 #

5 PM

Running 16:13 [3] 2.49 km (6:30 / km)
ahr:147 max:173 slept:8.0 shoes: Adidas SNova Glide

Very short run. Had a long, tiring day so just happy to get out the door. Legs felt decent.

Wednesday May 4, 2011 #

5 PM

Cycling 42:31 [3] 14.1 km (19.9 kph)
ahr:141 max:186 slept:9.0

Short ride up to Bill Stewart. Traffic was a bit hectic so I tried to stick to the quieter roads. Was getting pretty dark towards the end. Left calf was a bit unhappy.

Got my Suunto back yesterday!

C • Suunto 2

Monday May 2, 2011 #

10 AM

Orienteering (Langkloof) 20:00 [2] 1.5 km (13:20 / km)
shoes: Inov-8 X-Talons 212

Map memory exercise to warm up. Tricky having to remember more than one control.

Orienteering 15:00 [5] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talons 212

Star Relay.
Teamed up with Garry. We had a solid performance with only a few small hesitations. Pushed hard but didn't have much left in the legs. Fun way to finish off a great weekend.

Sunday May 1, 2011 #

10 AM

Orienteering (Vlakplaats) 1:00:00 [3] 5.5 km (10:55 / km)
shoes: Inov-8 X-Talons 212

Started with a window exercise. Had some wonky bearings landing up at #7 while aiming for #5 and not hitting #8 well. Also had very heavy legs!
Second exercise was Crossing Points. Nav was good but had to walk quite a bit.

3 PM

Orienteering (Langkloof) 30:00 [3] 2.4 km (12:30 / km)
shoes: Inov-8 X-Talons 212

Multi-O exercise: Corridor O' and then a control picking course. Nice and short for the tired legs. Had a few wobbles. Always seem to struggle with the same pit in this area.

5 PM

Orienteering (Lakenvlei Lodge) 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talons 212

Short O' course around the lodge. Had to answer O' general knowledge, multiple choice questions. The right answer got you to the next control. Was lots of fun!

« Earlier | Later »