Training Log Archive: SarahIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
6 PM
Running 18:18 [3] 2.82 km (6:30 / km)
slept:9.0 shoes: Adidas Response
Short blast around the block before it got dark. Had a bit of a headache but otherwise felt decent.
Sunday Feb 27, 2011 #
Event: Gauteng Sprint 1
8 AM
Running warm up/down 20:00 [2]
shoes: Inov-8 X-Talons 212
Solid warm up and a good cool down doing a few controls of the novice course with a Witsoc newbie.
9 AM
Orienteering race (Sprint 1) 18:57 [5] *** 3.3 km (5:45 / km) +40m 5:25 / km
spiked:13/15c slept:9.0 shoes: Inov-8 X-Talons 212
Pretoria Zoo.
Awesome new map. I had a decent run. It felt like the wheels came off a bit at the end but I didn't lose as much time as I thought. I started well acing everything and planning ahead well. Was a bit slow up the hill to #6 losing 16sec to Tania. Started losing concentration on the way to #11. Lost 10 sec. Was very rushed for #12 and #13. Felt like I lost loads of time but only 4 sec to Salome on #12 and 5 sec on #13. Lost 20 sec to Tania on #14. Hit it well so must have just been slow.
Encouraging to win despite an average run. 15 seconds ahead of Tania, 1:12 ahead of Salome.
Awesome new map. I had a decent run. It felt like the wheels came off a bit at the end but I didn't lose as much time as I thought. I started well acing everything and planning ahead well. Was a bit slow up the hill to #6 losing 16sec to Tania. Started losing concentration on the way to #11. Lost 10 sec. Was very rushed for #12 and #13. Felt like I lost loads of time but only 4 sec to Salome on #12 and 5 sec on #13. Lost 20 sec to Tania on #14. Hit it well so must have just been slow.
Encouraging to win despite an average run. 15 seconds ahead of Tania, 1:12 ahead of Salome.
Friday Feb 25, 2011 #
5 PM
Ultimate Frisbee 1:30:00 [4]
slept:9.0 shoes: New Balance 461
So much fun but really tiring!
Thursday Feb 24, 2011 #
6 PM
Running 13:00 [3] 2.0 km (6:30 / km)
slept:8.0 shoes: Inov-8 X-Talons 212
Short run, mainly on grass. Trying out my X-talons.
Wednesday Feb 23, 2011 #
6 PM
Running 23:00 [3] 3.54 km (6:30 / km)
slept:8.0 shoes: Adidas Response
Had to drag my butt out the door. 5min warm up, 3x hills up Orion (Derby to Highland): 1:14, 1:15, 1:18 with 90 sec rest including jog down then 10 min jog home.
Tuesday Feb 22, 2011 #
5 PM
Running 25:39 [3] 3.95 km (6:30 / km)
slept:8.0 shoes: Adidas Response
Slow, short run. Feeling pretty tired after the first few days at Varsity. Not surprising after 2 and a half months of holiday.
Monday Feb 21, 2011 #
Note
slept:9.0
Managed to swing past schools league on the way home, too late for a run though. Was dark when I got home so all I managed was a bit of jumping around in my awesome new shoes :-)
Sunday Feb 20, 2011 #
8 AM
Cycling 42:10 [2] 13.1 km (18.6 kph)
slept:10.0
Really relaxed ride. Explored the flatter parts of Primrose and Wychwood.
Saturday Feb 19, 2011 #
Note
slept:8.0 (rest day)
Blood donation #2.
Friday Feb 18, 2011 #
2 PM
Note
Put on an orienteering session at Saheti. Had 30 kids. Luckily Lisa came to help out. Not the most well behaved children I've come across! Learned lots about what works and what doesn't.
7 PM
Running long 1:30:00 [3] 12.8 km (7:02 / km)
slept:8.0 shoes: Adidas Response
Moon run from Bedford Center. Up to fotheringham park, Scottish Horse War Memorial and back past Assumption Convent. Nice to have a bigger group. Comfortable pace with a few stops. Amazing views from the high points!
Thursday Feb 17, 2011 #
1 PM
Running warm up/down 20:00 [1] 2.8 km (7:09 / km)
shoes: Adidas Response
Track/speed work intervals 8:39 [4] 2.0 km (4:20 / km)
slept:8.0 shoes: Adidas Response
Went to the WEC track while Garry, Jeremy and Mike were doing their time trials. Warmed up with them, then did 5 x 400m. Jeremy's a bit sick so I ran every second lap with him. Rested until he came past again. He picked up towards the end though so I couldn't keep up. Legs felt decent.
Times were 1:46, 1:45, 1:44, 1:41, 1:43
Times were 1:46, 1:45, 1:44, 1:41, 1:43
Wednesday Feb 16, 2011 #
5 PM
Running 28:29 [2]
slept:9.0 shoes: Adidas Response
Glad to get out there but it was a rather uninspiring run. Couldn't get my legs to wake up. Even walked a few up hill sections. Another 9 hrs of sleep tonight should get me back on track
Tuesday Feb 15, 2011 #
Note
slept:4.0 (rest day)
Not a lot of sleep last night so I'm taking it easy today.
Monday Feb 14, 2011 #
Event: Gauteng Schools League 2
6 PM
Track/speed work race 13:39 [5] 3.0 km (4:33 / km)
shoes: Adidas Response
National Squad Time Trial at WEC
It's was the first time I've run 3km like that so I was relatively happy with my run. Felt like I was running well and it hurt a little less than I expected. Ran with Tania and Zoe for most of it. We started well, maybe a little fast. Slowed down a bit in the middle but had a good last lap. Finished a few seconds behind Tania after pulling away from Zoe with about 150m to go.
Now to keep up the training and knock a good bit of time off in 2 months time.
It's was the first time I've run 3km like that so I was relatively happy with my run. Felt like I was running well and it hurt a little less than I expected. Ran with Tania and Zoe for most of it. We started well, maybe a little fast. Slowed down a bit in the middle but had a good last lap. Finished a few seconds behind Tania after pulling away from Zoe with about 150m to go.
Now to keep up the training and knock a good bit of time off in 2 months time.
Sunday Feb 13, 2011 #
Event: Gauteng Open event
7 AM
Note
Put out controls for the CATI event at Jeppe Boys.
9 AM
Orienteering 8:09 [3] 0.9 km (9:03 / km)
shoes: New Balance 461
Short map memory course. Tried to take in detail and not just run on prior knowledge. Was planning on doing the medium course as well but I got a bit distracted and then had to leave.
Friday Feb 11, 2011 #
7 PM
Running race (Valentines Nite Run) 57:59 [5] 10.0 km (5:48 / km)
shoes: Adidas Response
As usual there were loads of people and I started pretty far back. Started my watch as I crossed the line. Lots of weaving for the first 2km (12:08). Managed to pick it up a bit after that. Went through 8km in 47:19. Felt strong in the last 2km with 5:20 splits. Happy to get under an hour. Big improvement on last years hour and 5mins.
Thursday Feb 10, 2011 #
2 PM
Running 45:36 [3] 7.0 km (6:31 / km)
shoes: Adidas Response
Jeppe Girls finally decided to get a cross country coach but she was sick today so they asked me to help out. Was given a detailed plan which worked well - warm up, 4km route, 5x 50m sprints, sit-up, squats and lunges and then a good stretch. It was really hot so there was lots of moaning.
I got in some extra distance running to school and home again.
I got in some extra distance running to school and home again.
Wednesday Feb 9, 2011 #
7 AM
Running warm up/down 16:23 [2] 2.43 km (6:45 / km)
shoes: Adidas Response
Warm up, drills and cool down.
Track/speed work intervals 13:51 [5] 3.2 km (4:20 / km)
slept:9.0 shoes: Adidas Response
At WEC track. Did 8x 400m with 90sec rest.
Times were 1:45, 1:46, 1:44, 1:45, 1:42, 1:42, 1:45.
Encouraging session. Felt good and was moving well. Big emphasis on good running form.
Times were 1:45, 1:46, 1:44, 1:45, 1:42, 1:42, 1:45.
Encouraging session. Felt good and was moving well. Big emphasis on good running form.
Tuesday Feb 8, 2011 #
Note
(rest day)
Monday Feb 7, 2011 #
Event: Gauteng Schools League 1
2 PM
Orienteering race 13:45 [5] 2.3 km (5:59 / km)
shoes: New Balance 749
Schools league at Zoo Lake.
Got to run as soon as the controls were out to test the course. Ran hard. Legs didn't feel too bad. Best senior girl in the league did 20 mins.
Got to run as soon as the controls were out to test the course. Ran hard. Legs didn't feel too bad. Best senior girl in the league did 20 mins.
Running 20:00 [3]
shoes: New Balance 749
Helped at the start. Super tiring! Seemed to be there forever with 180 or so kids. Was like interval training running between the start and finish to recycle emits and maps. Also collected controls.
Sunday Feb 6, 2011 #
9 AM
Orienteering 55:20 [3] 2.38 km (23:15 / km)
slept:11.0 shoes: New Balance 749
'Short' course at Kloofendal before the ROC AGM. My nav was pretty terrible and my legs were tired but it was great to get in some O' training. Kloofendal is always a load tougher than you expect. Also pretty humid out there. Exciting year ahead for ROC.
Saturday Feb 5, 2011 #
8 AM
Adventure Racing 3:58:00 [3] 45.0 km (5:17 / km)
slept:6.0
Senseless Summer AR at Ezemvelo Nature Reserve. Raced with Greg and Daniel in team P.S CUL8R.
We had a relatively smooth race. The first run got off to an unusually steady start and I even made it back to transition without wanting to hurl. There was a gap for the zipline and tubing so we went for it. Didn't really think that one through as I had to run all the way round for the zip line while the boys tubed a short distance across the dam. At least I was nice and cool for bike leg. The bike leg went well. We had a few suboptimal route choices but generally Greg's nav was smooth and we were moving very well. We continued to move well on the second hike with little walking. Skipped one OP and I think it was good choice as we wouldn't have got it 7 minutes. Felt like we cruised on the last bike leg and it was good fun. Lost the road after the short portage which lead to a bit of off road riding across the vlei.
We were the 3rd mixed team. I think things were pretty tight at the top due to 30min penalties for Uncharted and Hawkstone. Haven't seen the final results yet.
Definitely the most enjoyable AR I've done so far. Beautiful area, I felt strong and we worked well together. Lots of things to work on but we've come a long way since our first race together a year ago.
We had a relatively smooth race. The first run got off to an unusually steady start and I even made it back to transition without wanting to hurl. There was a gap for the zipline and tubing so we went for it. Didn't really think that one through as I had to run all the way round for the zip line while the boys tubed a short distance across the dam. At least I was nice and cool for bike leg. The bike leg went well. We had a few suboptimal route choices but generally Greg's nav was smooth and we were moving very well. We continued to move well on the second hike with little walking. Skipped one OP and I think it was good choice as we wouldn't have got it 7 minutes. Felt like we cruised on the last bike leg and it was good fun. Lost the road after the short portage which lead to a bit of off road riding across the vlei.
We were the 3rd mixed team. I think things were pretty tight at the top due to 30min penalties for Uncharted and Hawkstone. Haven't seen the final results yet.
Definitely the most enjoyable AR I've done so far. Beautiful area, I felt strong and we worked well together. Lots of things to work on but we've come a long way since our first race together a year ago.
Friday Feb 4, 2011 #
10 AM
Cycling 21:03 [2] 5.47 km (15.6 kph)
Short ride to make sure everything is sorted for Saturdays race.
Thursday Feb 3, 2011 #
5 PM
Running 1:11:23 [3] 10.05 km (7:06 / km)
slept:6.0 shoes: Adidas Response
Not really the ideal recovery run. Met Lisa on the corner of Queens St and Langerman. We headed past Queens High, through the Chinese suburb (to see if anything was going down for their New Year) then up to St Georges Street which overlooks the Observatory Golf Course. Nice view of Kensington and Bedford from up there. Then we ran back down into the valley before crawling up Protea St. Hectic hills. Nice chilled pace with lots of stops but the legs were feeling it towards the end.
Wednesday Feb 2, 2011 #
8 PM
Running race 44:18 [5] 8.0 km (5:32 / km)
shoes: New Balance 749
Kinetic Night Trail Run, Randpark golf course.
Didn't have a great run. Started way too fast and didn't ever settle into a good rhythm. Got a stitch around 2km and battled from then on. Cementing the 'don't get caught up in the excitement at the start and go out too hard' lesson. 33 seconds slower than Novembers run.
Didn't have a great run. Started way too fast and didn't ever settle into a good rhythm. Got a stitch around 2km and battled from then on. Cementing the 'don't get caught up in the excitement at the start and go out too hard' lesson. 33 seconds slower than Novembers run.
Tuesday Feb 1, 2011 #
5 PM
stationary bike 45:00 [3]
The rain messed up my other plans. Turned into a good session.