Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending Jan 31, 2013:

	activity	#	time	miles		km		+m
	Adventure Racing	1	24:15:00	85.13	(17:06)	137.0	(10:37)	3580
	Running	11	8:58:35	49.49	(10:53)	79.65	(6:46)	650
	Cycling	4	4:46:15	50.98	(10.7/h)	82.04	(17.2/h)
	stationary bike	2	1:20:00
	strength	3	45:00
	Swimming	2	41:00
	Track/speed work	1	14:35	1.86	(7:49)	3.0	(4:52)
	Total	20	41:00:25	187.46		301.69		4230
averages - sleep:8.4

24:15

0:00

» now

Thursday Jan 31, 2013 #

4 PM

Running warm up/down 18:00 [2] 2.77 km (6:30 / km)
slept:8.0 shoes: Asics Fuji Racers

Couple of laps before and a chilled jog around campus with Steph afterwards.

Track/speed work race 14:35 [5] 3.0 km (4:52 / km)
shoes: Asics Fuji Racers

Squad time trial at WEC
Pretty much what I expected given the training / racing I've been doing. Legs felt okay but chest wasn't happy.

Tuesday Jan 29, 2013 #

Note
(sick)

Migraine

7 AM

Running 24:00 [2] 3.4 km (7:04 / km)
slept:8.0 shoes: Adidas Star Ride

Jogged home after dropping my car at Ford Bruma.

Monday Jan 28, 2013 #

12 PM

Note
slept:12.0

Put out controls for Zoo Lake Schools league event. Dying in the heat...and then got drenched packing up.

Sunday Jan 27, 2013 #

Event: Open Event - Introduction at Joburg Zoo

Saturday Jan 26, 2013 #

3 AM

Adventure Racing race 24:15:00 [3] 137.0 km (10:37 / km) +3580m 9:24 / km

Highland Tracks AR - Dullstroom area. Raced with Stijn, Seth and Nico - Team Charnas

Pretty awesome race. Interesting start in the dark and mist then a fast cycle to the Ama Poort Poort trails. 6hrs of trekking taking in lots of waterfalls and a few big hills which Stijn pulled me up:) Then cycled back via Dullstroom and into the Verlorenvlei Nature Reserve. Really pretty with loads of flowers but very bumpy jeep tracks. Got onto the final hike with about 2hrs of daylight left. Then onto our bikes around midnight for the tough cycle to the finish - good roads but lots of climb.

All in all a very cool race. I took a bit of strain early on but settled down nicely as we progressed. Finished miles behind the top 3 teams but happy with 4th overall.

Thursday Jan 24, 2013 #

3 PM

Swimming (Zoo Lake pool) 25:00 [3]
slept:8.0

Wednesday Jan 23, 2013 #

6 PM

Cycling (Delta Park Night Race) 59:34 [3] 15.0 km (15.1 kph)
slept:8.0 shoes: Scott Scale MTB

Kept it chilled. Only 10 laps tonight. A few muddy sections.

Monday Jan 21, 2013 #

6 PM

Running 24:06 [2] 3.57 km (6:45 / km)
slept:12.0 shoes: Asics Fuji Racers

Had some time to kill between schools league and Goc meeting so joined Lisa for a chilled jog round St Peter's. Calves are starting to ease up.

Sunday Jan 20, 2013 #

Note
slept:8.0 (rest day)

Mighty sore calves today.

Saturday Jan 19, 2013 #

8 AM

Running 1:00:04 [3] 9.0 km (6:40 / km) +150m 6:10 / km
slept:7.0 shoes: Asics Fuji Racers

With Stijn and Nico at Groenkloof. Tight calves this morning!

Friday Jan 18, 2013 #

10 AM

Running hills (AR Club January Challenge) 56:25 [4] 5.4 km (10:27 / km) +500m 7:08 / km
slept:8.0 shoes: Adidas Star Ride

10 reps of Westcliff Stairs.
Fairly conservative attempt (especially running down) - didn't want to completely destroy my legs.

Had perfect weather, with light drizzle that whole time. Was worried that the stairs might get slippery but they were fine.

Was great having Lisa nearby the whole way - she did 57:50

Splits were:
3'51, 2'17
3'44, 2'15
3'31, 2'11
3'35, 2'09
3'36, 2'05
3'33, 1'57
3'31, 1'55
3'27, 1'55
3'30, 1'38

C • Negative splits 3

Thursday Jan 17, 2013 #

5 PM

Running (Zoo Lake) 26:40 [2] 4.0 km (6:40 / km)
slept:11.0 shoes: Asics Fuji Racers

Chilled jog. Not a lot of life in the legs.

Swimming 16:00 [3]

Pool was pretty busy.

Wednesday Jan 16, 2013 #

6 PM

Cycling (Delta Park Night Race) 1:00:41 [4] 16.5 km (16.3 kph)
slept:5.0 shoes: Scott Scale MTB

Been wanting to do this for a while and it was loads of fun!! Great way to celebrate the end of Vac work. Also got to test out my new bike light. Pushed hard and managed to keep up a fairly consistent pace. Managed 11 laps.
Think I know what I'll be doing on Wednesday nights for the next while...

Sunday Jan 13, 2013 #

6 AM

Running warm up/down 9:50 [3] 1.8 km (5:28 / km)
slept:7.0 shoes: Adidas Star Ride

Bad start! Managed to turn off my 4:30 alarm and woke up at 5:35. Had to park quite far away and leg it to the start. Luckily only about 5 minutes late...

Running race (Dischem 21) 2:21:10 [3] 21.1 km (6:41 / km)
shoes: Adidas Star Ride

So I had a good first km and then I hit the back of the field of 6000 runners. Wasn't too bad - managed to keep moving and was running comfortably after 5km. Started feeling pretty rubbish around 7km and my km times got slower and slower...Legs felt heavy and I was lacking motivation.
So if nothing else it was some good time on my feet (and now I know the route so I can smash it next year ;-). Not quite the 2hrs I was going for but I'll get there...

C • Time 3

Friday Jan 11, 2013 #

Cycling 1:34:00 [3] 28.14 km (18.0 kph)
slept:8.0 shoes: Scott Scale MTB

Linksfield- Edenvale loop.

Thursday Jan 10, 2013 #

strength 20:00 [3]
slept:9.0

Full set of ITB and glute exercises and a bit of core.

Wednesday Jan 9, 2013 #

Running (Zoo Lake) 26:00 [2] 3.85 km (6:45 / km)
slept:7.0 shoes: Asics Fuji Racers

Very chilled loop before doing some final map updates. The area near Moyo's is proving a little tricky. Right calf and left hip flexor are tight.
Had a quick swim in the Zoo lake pool afterwards.

Tuesday Jan 8, 2013 #

6 PM

stationary bike 40:00 [3]
slept:8.0

Legs were pretty stiff yesterday but they're feeling better today.

strength 10:00 [3]

+ a good stretch.

Sunday Jan 6, 2013 #

7 AM

Running race 1:29:20 [5] 15.0 km (5:57 / km)
shoes: Adidas Star Ride

Kudus 15km. Legs felt heavy going through halfway but kept it steady and felt pretty strong towards the end. Ran with Magi for the first 6km and with Vicky for the last 4. 10mins faster than in 2011.

Saturday Jan 5, 2013 #

7 AM

Cycling 1:12:00 [3] 22.4 km (18.7 kph)
shoes: Giant OCR3

Up to Bill Stewart and back through Bedford
Shorter than planned, turned back when it started raining out by the gym.

Friday Jan 4, 2013 #

6 PM

stationary bike 40:00 [3]

strength 15:00 [3]

Thursday Jan 3, 2013 #

8 AM

Running 27:00 [3] 4.0 km (6:45 / km)
shoes: Asics Fuji Racers

In the Camdeboo National Park. From the Ribbokberg picnic spot up to the valley of desolation view point. Hilly + hot.

Tuesday Jan 1, 2013 #

5 PM

Running 36:00 [3] 5.76 km (6:15 / km)
shoes: Asics Fuji Racers

In Graaff Reinet. Bit chilly here - perfect running weather. Legs felt good

« Earlier | Later »