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Training Log Archive: Sarah

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Running9 4:07:43 20.46 32.93 151
  Orienteering5 3:16:16 13.59(14:27) 21.86(8:59) 26017 /34c50%
  Track/speed work3 1:24:08 8.22(10:14) 13.24(6:21) 6
  strength2 30:00
  circuit1 24:00
  Total19 9:42:07 42.28 68.04 41717 /34c50%
  [1-5]18 8:39:07
averages - sleep:8.1

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Thursday Feb 27, 2014 #

5 PM

Track/speed work 36:00 intensity: (26:00 @2) + (10:00 @5) 5.26 km (6:50 / km) +2m 6:50 / km
shoes: Nike Air Pegasus

Warm up, strides
4 x 600m. Times were much better today. Lungs seem to have caught up with the legs.
Cool down.

Wednesday Feb 26, 2014 #

5 PM

Running 15:30 [2] 2.26 km (6:52 / km) +40m 6:19 / km
shoes: Nike Air Pegasus

WitsOC training.
Started with map orientation 'control freaks' game. Then did line courses. 15 people at training today!! Going to need to print more maps in future.
C • Go Witsies :-) 2
7 PM

strength 15:00 [3]
slept:7.0 shoes: Nike Air Pegasus

Tuesday Feb 25, 2014 #

5 PM

Running 50:17 intensity: (30:17 @2) + (20:00 @4) 6.69 km (7:31 / km) +6m 7:29 / km
slept:9.0 shoes: Nike Air Pegasus

5 x 4 mins (2 minutes rest).
5 of us at training today :-)

Monday Feb 24, 2014 #

4 PM

Running 38:11 [2] 5.45 km (7:00 / km) +90m 6:28 / km
slept:10.0 shoes: Nike Air Pegasus

Chilled run on Campus

Sunday Feb 23, 2014 #

Event: GOC Urban 3
 

Note
slept:6.0

Put out rest of controls + worked at finish. No time for a run, need to do some varsity work.

Saturday Feb 22, 2014 #

10 AM

Note
slept:8.0

Put out 60% of the controls for Urban #3

Thursday Feb 20, 2014 #

5 PM

Track/speed work 34:34 intensity: (23:34 @2) + (11:00 @5) 4.97 km (6:57 / km) +2m 6:56 / km
slept:7.0 shoes: Nike Air Pegasus

At WEC
1.2km warm up, some strides.
4 x 600m
1 lap cool down
Times were very slow. Legs are tired but tried to focus on good running form.

Wednesday Feb 19, 2014 #

5 PM

circuit 24:00 [3]
slept:8.0 shoes: Nike Air Pegasus

WitsOC training.
Did a circuit (3x) with 7 stations: plank, sit-ups, calf raises, dead bug, stairs, match the symbols and a 4x5 grid and 400m run. Seemed like everyone enjoyed it. Will see how many out of 15 people return next week...

Tuesday Feb 18, 2014 #

Running warm up/down 12:00 [2]
shoes: Nike Air Pegasus

6 PM

Track/speed work race 13:34 [5] 3.0 km (4:31 / km) +2m 4:30 / km
shoes: Nike Air Pegasus

Fairly happy after a few weeks of poor training, being sick etc.
Fastest time on grass but miles off my PB. Nice to have Bennett to run with.

Monday Feb 17, 2014 #

5 PM

Note
slept:9.0

1hr map of updates at WEC

Saturday Feb 15, 2014 #

5 PM

Running 9:30 [3] 1.4 km (6:47 / km)
shoes: Nike Air Pegasus

strength 15:00 [3]
slept:8.0

And a good stretch

Thursday Feb 13, 2014 #

Note
(sick)

Not feeling great. Seems to be a cold

Wednesday Feb 12, 2014 #

6 PM

Orienteering 55:47 [3] 7.6 km (7:20 / km) +129m 6:46 / km
slept:8.5 shoes: Asics Fuji Racers

Delta Park Summer series #4.
Been feeling pretty rubbish all day - allergies or mild cold or something...
Anyway felt well enough for a run. Decent route - anti-clockwise. Slowed down a lot towards the end.

Tuesday Feb 11, 2014 #

5 PM

Running 46:49 intensity: (26:49 @2) + (20:00 @4) 6.13 km (7:38 / km) +3m 7:37 / km
slept:9.0 shoes: Nike Air Pegasus

5 x 4 mins (2 minutes rest).
First 3 clockwise, last 2 anti-clcokwise.
Bennett joined us today which was cool.

Monday Feb 10, 2014 #

3 PM

Orienteering 34:00 [3] 4.5 km (7:33 / km)
slept:8.5 shoes: Nike Air Pegasus

Testing courses / legs / checking control sites at WEC for Urban event #3. Feeling a bit rough. And it was a bit hot

Sunday Feb 9, 2014 #

Event: GOC Urban 2 Joburg Zoo
 

Running warm up/down 15:00 [3] 2.2 km (6:49 / km)
shoes: Asics Fuji Racers

10 AM

Orienteering race 21:55 [5] *** 3.96 km (5:32 / km) +42m 5:16 / km
spiked:17/17c slept:8.0 shoes: Asics Fuji Racers

Urban #2 - JHB Zoo.
Had as good a run as I could hope for. Pushed hard the whole way and don't think I could have saved much time with my navigation anywhere. Very happy with 3rd (given that the nav was pretty chilled). Steph did 19 something, Jess L 20 something.

WOMEN - Splits

Thursday Feb 6, 2014 #

7 PM

Running 21:12 [3] 3.8 km (5:35 / km)
slept:12.0 shoes: Nike Air Pegasus

Nike fly run at Wits. The plan was to push it and try get a top 5 (to win R500). The marshals were clueless so I think I ended up running some of the route in reverse and didn't run around the Bozz field. Anyway, I was the 4th female to finish, until it was decided that the 3 girls ahead of me weren't eligible (not full time students). So for now, I'm the winner of a trip to the run the 2 oceans half marathon, which is on the same weekend as the national squad training camp and apparently I run a 21:12 5km. Rather an awkward situation. Really can't claim that I won so felt really fake standing on the stage accepting the prize...

Wednesday Feb 5, 2014 #

4 PM

Orienteering 1:03:00 [0] *** 2.9 km (21:44 / km) +41m 20:18 / km
17c slept:9.0 shoes: Asics Fuji Racers

Putting out controls for summer series. Not feeling awesome so a super slow walk saving myself for the race (hence intensity 0). When I got back I realised running would be silly as my throat was just feeling more sore :(

Tuesday Feb 4, 2014 #

5 PM

Running 39:14 intensity: (22:14 @2) + (5:00 @3) + (12:00 @4) 5.01 km (7:50 / km) +12m 7:44 / km
slept:6.5 shoes: Nike Air Pegasus

At WEC.
800m warm up and some strides.
6 x 2mins (1 min rest). Usual stairs, bank etc.
3 laps warm down.

Monday Feb 3, 2014 #

Note
slept:6.5

O-week madness. Our schools league event was postponed because of rain.
My immune system needs to up its game...scratchy throat all day again. A bit more sleep might help.

Sunday Feb 2, 2014 #

Event: GOC Urban 1
 
10 AM

Orienteering race 21:34 [4] 2.91 km (7:24 / km) +48m 6:51 / km
slept:6.0 shoes: MudClaw-272

Urban #1 - Jeppe Boys.
Had a slow start. Was feeling a bit tired after working at the start and took a few controls to get into the map. Route choices were generally good and I was reading ahead well. Fitness felt bad. Taking a while to get over my cold with my lungs still not 100% and my legs felt dead. Guess I'll get there...
Finished 3rd. 2mins behind the Courtnages. Michele and Tania close behind.

Not enjoying my Mud-claws. Feet a bit sore by the end of the day.

Women - Splits

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