Training Log Archive: SarahIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
Running 34:50 [3] 5.48 km (6:22 / km) +110m 5:47 / km
shoes: Nike Pegasus 32
Water was off when I got home :(
Monday Feb 27, 2017 #
Running 9:53 [2] 1.44 km (6:51 / km)
shoes: Nike Pegasus 32
Saturday Feb 25, 2017 #
Running 25:01 [4] 5.02 km (4:59 / km) +37m 4:48 / km
shoes: Nike Pegasus 32
School team building day of river rafting was canceled because of all the rain so got to do a parkrun. Felt pretty decent and enjoyed the course.
69 / 41 / 1
Friday Feb 24, 2017 #
CrossFit 40:00 [3]
shoes: Nike air pegasus 30
Lots of arm stuff today. My arms are useless so it was a tough session.
Thursday Feb 23, 2017 #
Running 30:00 [3] 3.8 km (7:54 / km)
shoes: Nike Pegasus 32
Drizzling. Only about 12 learners came. Warmed up and then we ran (with large portions of walking) around the block. I was at the back to make sure everyone made it back so slow going.
Sunday Feb 19, 2017 #
Orienteering race 29:56 [5] *** 4.07 km (7:21 / km) +79m 6:42 / km
18c shoes: Inov8 X-talons 2
Quads were feeling really sore this morning but it went a lot better than I expected. A bit slow through the first few controls then managed to pick it up a bit. Think that I won the long leg which is a positive. Biggest mistake was to #13. Got distracted and took a wrong path. Lost about a minute. Also mucked in the circle at #4.
Miles behind Michele and a fair way behind Christie, but given the way my legs feel and the length of the course not too disappointing and I really enjoyed it.
Saturday Feb 18, 2017 #
Running 25:18 [4] 5.0 km (5:04 / km) +26m 4:56 / km
shoes: Nike Pegasus 32
Finally another new route. Left home at 2:30am. Nice little route and I was feeling decent although my quads weren't feeling great. Pushing a bit to stay ahead of Richard.
68 / 40 / 1
Orienteering 47:32 [3] 5.37 km (8:51 / km) +210m 7:24 / km
One of my most memorable orienteering experiences. Over 150 participants so lots of explaining but then we got to run (or walk - my quads were feeling pretty sore). Quite a big hill in the middle. Goats and cows near the controls, little kids waving as I went by, colourful washing hanging on fences and beautiful views of the mountains.
Just watching Ephraim and his team is incredible.
A superb day - worth waking up in the middle of the night and the long drive.I hope the quads hold up tomorrow now.
Friday Feb 17, 2017 #
CrossFit 30:00 [3]
shoes: Nike Pegasus 32
Warm up then 3x 8 minute work outs. Intense stuff. Going to be sore tomorrow!
Wednesday Feb 15, 2017 #
Running 21:32 [4] 4.0 km (5:23 / km) +25m 5:13 / km
shoes: Nike Pegasus 32
Felt like I was putting in more effort than last week but was 30 seconds slower. Another hectic week so just pleased to get a run in :-)
Running warm up/down 6:50 [2] 1.1 km (6:13 / km)
shoes: Nike Pegasus 32
Sunday Feb 12, 2017 #
Note
slept:6.0
Saturday Feb 11, 2017 #
Running 28:29 [3] 5.0 km (5:42 / km)
shoes: Nike Pegasus 32
Kept it sensible. Very busy.
Alex and i handed out 400 flyers for the event next weekend.
Excited for Polokwane parkrun and POC O event next Sat.
67 / 39 / 1
Friday Feb 10, 2017 #
CrossFit 45:00 [3]
shoes: Nike Pegasus 32
Staff session in the new EHS gym :)
Nice activity for a range of abilities. 8 exercises in a circuit. 45 seconds on, 20 rest.
Monique, Blake, Jo and I managed 3 rounds.
Feeling pretty broken by the end, especially my arms.
Thursday Feb 9, 2017 #
Running 24:00 [3] 3.1 km (7:45 / km)
slept:4.0 shoes: Nike Pegasus 32
1km warm up, 5x (20-30 reps of a strength exercise, 30m sprint, 100m jog, 60m sprint, 1 set stairs, jog back to start and rest for 2-3min). 1 lap cool down.
Really hot this afternoon so was impressed with the effort put in.
Couldn't hang around for extra laps as I had to help at the swimming Gala. This week has been crazy!
strength 5:00 [3]
Wednesday Feb 8, 2017 #
Running 21:03 [3] 4.0 km (5:16 / km) +22m 5:07 / km
shoes: Nike Pegasus 32
Finally got my bum there. Enjoyed it. Some friendly peeps.
Tuesday Feb 7, 2017 #
Running 17:10 [3] 2.78 km (6:11 / km)
shoes: Nike Pegasus 32
Warm up to Dunvegan. Some laps around a 500m block by the golf course. Then it started pouring so headed back to school. Got drenched. The girls were moaning like you won't believe.
Sunday Feb 5, 2017 #
Orienteering 19:40 [5] 3.46 km (5:41 / km) +69m 5:10 / km
shoes: Inov8 X-talons 2
Enjoyed it and had a relatively smooth run. Lost 10 sec on #2 - slow line in over the rough stuff. #6 - wrong route choice (10sec). Then about 20 sec lost on last control - one of those ridiculously silly moments...
Otherwise some decent routes and I didn't feel too bad. Few things to work on on over the next few weeks.
Saturday Feb 4, 2017 #
Running warm up/down 3:54 [2] 0.63 km (6:10 / km)
shoes: Nike Pegasus 32
Running 26:24 [4] 5.0 km (5:17 / km) +17m 5:12 / km
shoes: Nike Pegasus 32
Keeping it local again. Off to O' in Midrand later.
Felt pretty good - a comfortable hard. The kind of effort I think I could maintain while reading a map.
A kid in the EHS running club is on 65 parkruns so the race to 100 is on!
Had major tourist FOMO this morning - the parents were at Halls parkrun. Maybe I'll get to Valhalla next weekend :-)
66 / 39 / 1
Orienteering 27:26 [3] 3.51 km (7:49 / km) +26m 7:33 / km
shoes: Trailrocs 245
Really enjoyed it. It's the perfect area for a chilled, social event.
Thursday Feb 2, 2017 #
Running 26:00 [3] 3.95 km (6:35 / km)
shoes: Nike Pegasus 32
Had about 40 people today. Did 1.5km warm-up around the fields then circuits which included 1 strength exercise (lunges, sit-ups, squats, plank then burpees), 2 stair reps and a sprint across the field (100m) with a jog back (250 - distance varied depending on ability). Did 5 reps. Then had a good stretch.
They seemed to enjoy it. Such a mixed bunch so quite hard to plan something that everyone will manage / enjoy.
Did extra laps of the field with a few enthusiastic peeps afterwards.
strength 5:00 [3]
Wednesday Feb 1, 2017 #
Running 15:23 [2] 2.4 km (6:24 / km) +25m 6:05 / km
slept:7.0 shoes: Nike Pegasus 32