Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending Aug 31, 2011:

activity

time

miles

Cycling

4:48:18

39.34

(8.2/h)

63.31

(13.2/h)

Orienteering

3:49:44

13.17

(17:26)

21.2

(10:50)

440

11 /

46c

23%

Running

3:30:02

20.72

(10:08)

33.34

(6:18)

Track/speed work

55:00

4.04

(13:37)

6.5

(8:28)

stationary bike

55:00

Total

13:58:04

77.27

124.35

440

11 /

46c

23%

averages - sleep:7.7

2:02

0:00

» now

Tuesday Aug 30, 2011 #

6 PM

Running 27:20 [3] 4.2 km (6:30 / km)
slept:8.0 shoes: Adidas SNova Glide

Usual route up to the monument. Loving this weather!

Sunday Aug 28, 2011 #

Event: Mountain Marathon

9 AM

Orienteering race 1:28:39 [5] *** 8.2 km (10:49 / km) +355m 8:53 / km
spiked:11/12c slept:6.5 shoes: New Balance 749

Mountain Marathon at Hennops Farm. 1:15'000 - Blue (Open Women's) Course.
I had a decent run and managed to push hard the whole way. No in-the-circle mistakes but a few suboptimal route choices - could have avoided a bit of climb to #3 and saved a minute to #5 with a more direct route up the hill. Otherwise happy with my navigation. Physically I felt good. Was hurting a bit on the first 3 controls but got into a good rhythm as the course progressed.
Finished 12 minutes ahead of Steph with Salome in third. Tania's still injured.

C • Sub-optimal 4

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance 749

Nice jog to the start next to the river - just what I needed to clear my head.

COURSE 2 - Splits

Saturday Aug 27, 2011 #

4 PM

Cycling 1:31:00 [3] 18.0 km (11.9 kph)
slept:10.0

Surveying at Northern Farm.
Loads of paths out there which is good for an interesting map but not so good for the stress levels.

Friday Aug 26, 2011 #

6 PM

Running 19:20 [2] 2.9 km (6:40 / km)
slept:6.0 shoes: Adidas SNova Glide

Wednesday Aug 24, 2011 #

6 PM

stationary bike 25:00 [3]
slept:9.0

Quick spin followed by some strength. Hectic day!

Tuesday Aug 23, 2011 #

5 PM

Running 27:25 [3] 4.22 km (6:30 / km)
slept:8.0 shoes: Adidas SNova Glide

Up to the Scottish Horse Memorial. Wasn't feeling too good.
Crazy wind today but nice and warm at least. Kept on getting things in my eyes.

Sunday Aug 21, 2011 #

8 AM

Orienteering 59:06 [3] *** 6.0 km (9:51 / km)
34c slept:9.0 shoes: New Balance 749

Walter Sisulu Botanical Gardens.
Training organized by Steph.
Started with a line course. Next was a 2km course which we did as interval training. We stopped at every 3 or so controls and at the tricky ones in the veld section to confirm we were in the right place. Finished off with a 1km control picking course.
Wasn't feeling full of beans but still good fun. Hot day.

Saturday Aug 20, 2011 #

8 AM

Cycling 2:02:00 [3] 31.31 km (15.4 kph)
slept:9.0

At Northern Farm. Riding with my GPS. Very excited to have gotten permission for our Mountain Bike O' but am a little worried about getting the map done in 2 weeks especially as I have a few other things going on.
Was a lovely, warm day and I felt good. Should really get on my bike more, it's fun!

Thursday Aug 18, 2011 #

5 PM

stationary bike 30:00 [3]
slept:8.0

Nice and chilled. It's been a poor week of training so felt good to get something done. Did a good bit of strength too. Sore throat doesn't seem to be developing.

Tuesday Aug 16, 2011 #

Note

Still a bit behind in the sleep department. Also have a bit of a sore throat.

Sunday Aug 14, 2011 #

Note

Marshalled at the Kinetic Full Moon AR. Good fun! Exciting watching the front teams fight it out and I learned a lot about a 120km race! Was with Cindy most of the time so that was cool. We were very busy - checking passports, doing kit checks, making hot chocolate etc. Managed to get a whopping 15 minutes of sleep.

Friday Aug 12, 2011 #

5 PM

Track/speed work warm up/down 18:00 [2] 2.7 km (6:40 / km)
slept:5.0 shoes: Adidas SNova Glide

At WEC. 4 laps warm up followed by drills.

Track/speed work intervals 12:00 [4] 1.6 km (7:30 / km)
shoes: Adidas SNova Glide

A pyramid: 100, 200, 300, 400, 300, 200, 100.
Increasing rests by 30 sec each interval to 2min after 400m, then back down.
Wasn't feeling fast and times weren't great to start with so focused on good form. Was running better in the last few.

Running warm up/down 8:30 [2] 1.31 km (6:30 / km)
shoes: Adidas SNova Glide

Warm down jog around campus.

Tuesday Aug 9, 2011 #

10 AM

Running 27:50 [3] 4.45 km (6:15 / km)
ahr:162 max:199 shoes: Adidas SNova Glide

Beautiful, warm day. Ran up to the Scottish Horse Memorial. Feeling good!

Sunday Aug 7, 2011 #

Event: Gauteng Colour Coded Doornpoort

9 AM

Orienteering race 1:21:59 [5] 7.0 km (11:43 / km) +85m 11:02 / km

Doornpoort - Brown course
Had an average run. Course was very interesting though and the weather was perfect. Started early because we needed to get home for a family thing so I had a very lonely run.
I started well, acing the first 4 controls. Lost a minute to #5 - drifted too far north and mis-read the veg. #7 was the next problem - another minute and a half. It turned out to be a lot harder than it looked and I should have been more cautious heading into such a detailed area. Lost 2 mins to #10. Lost contact and stopped short. Found it hard to figure out what was going on around there. Lost another minute on #13 - which was dead easy really. Lost focus and made a parallel error. Took far too long to relocate. Lost 2 mins to #20 - a very short (100m) leg. Got my exit angle a bit wrong and ended up having to head back to #19 to relocate. Lost a bit of time to #23. It didn't look how I expected it to so lost confidence and stopped short.

Over 10 minutes of mistakes which is pretty shocking but it didn't feel like a complete disaster. I was running strongly and on the whole concentration wasn't too bad.
Will post the map soon.

BROWN - Splits

Saturday Aug 6, 2011 #

7 AM

Cycling (Mountain biking) 1:15:18 [3] 14.0 km (11.2 kph)

Chilled ride with Alex at Teak Place. I haven't ridden there before so was cool to go before it closes next week. Been a while since I've been on my bike so was a bit slow up the hills and had a few wobbles to start with.
Planned to join the boys for their second loop on the road but Matt rode into a pavement so that didn't happen.

Friday Aug 5, 2011 #

5 PM

Track/speed work 15:00 [2] 1.2 km (12:30 / km)
slept:7.0 shoes: Adidas SNova Glide

Jog round the track to warm up followed by strides and stretching.

Running 18:23 [3] 3.06 km (6:00 / km)
shoes: Adidas SNova Glide

Moderate paced run around campus. Much more fun than a road run. Legs feeling a little sore.

Track/speed work intervals 10:00 [4] 1.0 km (10:00 / km)
shoes: Adidas SNova Glide

Finished off with 5x 200m. Times ranged from 43s - 46s.

Wednesday Aug 3, 2011 #

7 PM

Running race 44:09 [5] 8.0 km (5:31 / km)
slept:7.0 shoes: Inov-8 X-Talons 212

Kinetic Night Run - Parkview Golf course.
Really enjoyable route. Not too steep or too flat. Didn't warm up because I was helping with registration so started pretty slowly. Picked it up nicely though and finished strongly. Calves were a bit sore. Ran with Magi for the first half but she pulled away after 5km.

Monday Aug 1, 2011 #

4 PM

Running 27:05 [3] 4.2 km (6:27 / km)
slept:8.0 shoes: Adidas SNova Glide

First run back home. Took it easy. Not feeling fantastic - altitude perhaps?

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