Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sarah

In the 31 days ending May 31, 2014:

	activity	#	time	miles		km		+m
	Running	16	6:45:03	40.75	(9:56)	65.57	(6:11)	987
	Orienteering	4	3:31:33	17.78	(11:54)	28.61	(7:24)	468	102c
	strength	5	1:30:00
	Track/speed work	3	1:18:39	8.05	(9:46)	12.95	(6:04)	8
	circuit	1	24:08	1.65	(14:35)	2.66	(9:04)	14	7c
	Total	26	13:29:23	68.23		109.8		1477	109c
averages - sleep:7.6

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Saturday May 31, 2014 #

7 AM

Running race 24:19 [5] 5.0 km (4:52 / km) +110m 4:23 / km
slept:7.0 shoes: Nike Air Pegasus

Pushed hard to get under 25 minutes. 5km PB I think.
About 13 orienteers there today!

C • Orienteers 2

Thursday May 29, 2014 #

4 PM

Running 32:24 [3] 5.06 km (6:24 / km) +83m 5:55 / km
slept:9.0 shoes: Nike Air Pegasus

A bit faster today but still fairly chilled. Legs were feeling decent. Ran with a map, looking at route choices for the first 15mins.

strength 20:00 [3]

+ stretching and foam roller

Wednesday May 28, 2014 #

4 PM

Running 27:10 [2] 3.98 km (6:49 / km) +106m 6:01 / km
slept:9.0 shoes: Nike Air Pegasus

Chilled run with a map (planning a route and then looking away and visualizing the route). Legs are feeling much better today!

strength 20:00 [3]

Good session after my run, mixed with lots of stretching.

Tuesday May 27, 2014 #

4 PM

strength 20:00 [3]

I'm supposed to do 2 exercises in every study break (every hour or so). Works if I'm at home...not so much if I'm studying in the library at varsity.

Physio appointment
Sandy wasn't very impressed with yesterday's 17km with the training I have been doing. She worked on my neck, back and quads. Not fun :(
So another easy week on the cards. Chilled runs and lots of strength and stretching so I can recover properly. Back on track next week...

Sunday May 25, 2014 #

9 AM

Orienteering race 2:16:28 [4] *** 17.17 km (7:57 / km) +337m 7:14 / km
23c slept:7.0 shoes: Asics Fuji Racers

Long-O, Protea Ridge.
Tough course! Went through stages of feeling okay and then feeling bad. Lost time to #1 (couldn't read the veg, relocated off the road), #19 (struggling to concentrate) and then had a really bad stitch to #22 so had to walk a bit. Otherwise just tried to keep it moving and was fairly happy with how I survived considering I haven't done this kind of distance in a while. Feet got pretty sore!
Michele destroyed in 1:58

Open Women - Trophy - Splits

Saturday May 24, 2014 #

8 AM

Running 28:39 [4] 5.05 km (5:41 / km) +104m 5:09 / km
slept:7.0 shoes: Nike Air Pegasus

Tried to take it fairly easy. Wasn't feeling great.

Thursday May 22, 2014 #

5 PM

strength 15:00 [3]
slept:6.0

Extra rest day thrown in. Was going to do hills but my right leg is feeling tight and calf isn't happy. Probably nothing a good stretch can't fix...

Wednesday May 21, 2014 #

5 PM

Running 21:50 [2] 3.23 km (6:45 / km)
slept:8.0 shoes: Nike Air Pegasus

strength 15:00 [3]

Tuesday May 20, 2014 #

Running warm up/down 15:00 [2] 1.6 km (9:22 / km)
shoes: Nike Air Pegasus

4 PM

Track/speed work 13:06 [5] 3.04 km (4:19 / km) +2m 4:18 / km
slept:9.0 shoes: Nike Air Pegasus

3km time trial. Paced it fairly well. New PB and 22 seconds faster than 6 weeks ago. Pretty cold conditions.

C • Nice! :) 4

Sunday May 18, 2014 #

Event: GOC Urban 8 Heronbridge College

9 AM

Orienteering race 21:51 [5] *** 3.86 km (5:40 / km) +49m 5:20 / km
30c slept:6.5

Heron Bridge - Urban #8
Had a decent race. Felt in control, had good flow and concentration was good through the buildings. Splits show that I had a bit of a slow start sitting in 5th until #9. Thought that I would lose quite a bit of time on the field section - legs were feeling a bit heavy - but managed to keep moving and held it together in the last section through the buildings. Some really fun, fast nav!
5 seconds ahead of Steph, 15 ahead of Michele.

WOMEN - Splits

Saturday May 17, 2014 #

7 AM

Running warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Nike Air Pegasus

Chilled warm up and cool down checking out the latest additions to the map

8 AM

Running 26:01 [5] 5.03 km (5:11 / km) +107m 4:41 / km
slept:8.0 shoes: Nike Air Pegasus

Felt pretty decent. Alex ran with me which was nice :-)

Thursday May 15, 2014 #

4 PM

Running 41:27 [3] 6.26 km (6:37 / km) +108m 6:05 / km
slept:5.0 shoes: Nike Air Pegasus

Been a while since I've run through Westcliff. Made a nice change!

Wednesday May 14, 2014 #

6 PM

Orienteering 37:39 [3] *** 4.64 km (8:07 / km) +75m 7:31 / km
32c slept:7.0 shoes: Inov-8 X-Talons 212

Score O at the Campus.
Concentration was bad so did a bit of extra distance. Missed 1 bonus control.

Tuesday May 13, 2014 #

2 PM

Track/speed work 32:00 5.21 km (6:09 / km) +2m 6:08 / km
slept:9.0 shoes: Nike Air Pegasus

4x 600m with just over 4mins rest.
Bit of a struggle! Times were alright but I felt slow.

Monday May 12, 2014 #

4 PM

Running 33:58 [2] 5.27 km (6:26 / km) +52m 6:08 / km
slept:9.0 shoes: Nike Air Pegasus

Chilled jog with Roffe and Geo Jess after our prac.

Sunday May 11, 2014 #

Event: GOC Urban 7 St Albans

Running warm up/down 13:20 [2] 2.01 km (6:38 / km)

Bit before and then the first 12 controls of the men's course afterwards.

9 AM

Orienteering 15:35 [5] *** 2.95 km (5:17 / km) +7m 5:14 / km
17c slept:6.5

St Albans Urban #7.
Had a good run. A few small hesitations but otherwise had good flow and speed was decent. Faded a bit on the way to #15.
Tied 2nd with Steph, behind Christie.

C • Finish Sprint!!! 2

WOMEN - Splits

Saturday May 10, 2014 #

7 AM

Running warm up/down 12:00 [2] 1.6 km (7:30 / km)
shoes: Nike Air Pegasus

Warm up jog checking out the latest additions to the Woodlands map. About 80% done :-)

8 AM

Running 26:30 [4] 5.04 km (5:15 / km) +111m 4:44 / km
slept:8.0 shoes: Nike Air Pegasus

Feeling better than last week.
1 track session a week + parkrun seems to work well. 2 track sessions was a bit much. Need to get under 25 min before WOC!

Thursday May 8, 2014 #

4 PM

Running 42:51 [3] 7.14 km (6:00 / km) +96m 5:37 / km
slept:7.5 shoes: Nike Air Pegasus

Up to Royal Oak and then Sasol Wychwood route. Felt good.

Wednesday May 7, 2014 #

4 PM

circuit 24:08 [3] *** 2.66 km (9:04 / km) +14m 8:50 / km
7c shoes: Nike Air Pegasus

WitsOC training. Dice-O / circuit. The number you rolled determined what strength exercise you had to do or what control you had to visit (map memory)

Tuesday May 6, 2014 #

3 PM

Track/speed work 33:33 [4] 4.71 km (7:08 / km) +4m 7:06 / km
slept:8.0 shoes: Nike Air Pegasus

First track session in a while!
2 laps warm up + 2 cool down.
3x 800m with about 3-4mins rest.

Monday May 5, 2014 #

5 PM

Running 21:50 [2] 3.23 km (6:46 / km)
slept:9.0 shoes: Nike Air Pegasus

At WEC with Roffe and Geo Jess after our prac. Felt useless...struggled to keep up :(

Saturday May 3, 2014 #

7 AM

Running 27:44 [4] *** 4.87 km (5:42 / km) +110m 5:07 / km
slept:5.5 shoes: Nike Air Pegasus

Woodlands Park Run.
Kept it quite chilled. Ran with Steph Hurry so had a nice chat along the way. Lungs suffered a bit.
Didn't time the first 150m.

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