Training Log Archive: SarahIn the 29 days ending Feb 29, 2012:
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Tuesday Feb 28, 2012 #
Running 22:42 [3] 3.4 km (6:40 / km)
slept:9.0 shoes: Adidas SNova Glide
Monday Feb 27, 2012 #
Note
slept:9.0 (rest day)
Sunday Feb 26, 2012 #
Adventure Racing race 2:35:00 [3] 23.0 km (6:44 / km)
slept:7.0
7km running, 15km cycling, 1km paddling.
Raced with Salome. Good way to end off a big week of training. Legs felt tired so the pace suited me well.
I managed to lose the map on the 1st paddle so we had to follow for the last 4 CP's. Whoops! Otherwise a smooth race.
3rd ladies team out of 10 or so.
Saturday Feb 25, 2012 #
Running long 1:02:00 [3] 9.6 km (6:27 / km)
slept:8.0 shoes: New Balance 461
Started at Pirates. Ran along the spruit and through Emmarentia. Legs felt tired but still managed to maintain a comfortable pace without holding up the group.
Friday Feb 24, 2012 #
Ultimate Frisbee 1:10:00 [3]
slept:9.0 shoes: Adidas SNova Glide
Great fun as always. Super tiring though. Not many girls there so often land up marking dudes who run really fast. Good speed training.
Thursday Feb 23, 2012 #
Running 32:08 [3] 4.94 km (6:30 / km)
slept:7.0 shoes: Adidas SNova Glide
Made it to my Chem lecture with 5 minutes to spare.
Wednesday Feb 22, 2012 #
Running warm up/down 15:00 [2] 1.6 km (9:22 / km)
shoes: Adidas SNova Glide
Orienteering intervals 12:00 [4] 2.1 km (5:43 / km)
slept:8.0 shoes: Adidas SNova Glide
8 Witsoc people at training!
Tuesday Feb 21, 2012 #
strength 20:00 [3]
slept:9.0
Monday Feb 20, 2012 #
Orienteering 15:00 [2] *** 2.14 km (7:00 / km)
8c slept:9.0 shoes: Inov-8 X-Talons 212
Replaced a missing flag and collected controls. Legs are feeling decent.
Sunday Feb 19, 2012 #
Running race 2:10:50 [4] 21.1 km (6:12 / km)
slept:8.0 shoes: Adidas SNova Glide
Tough course but I enjoyed it. Started at a chilled pace and the kilometers went by quickly. Did a bit of walking up the 2nd and 3rd big hills. Legs started getting a bit sore around 17km (after the long downhill) but otherwise I felt comfortable. First half marathon done :-)
1:28 (to get across the start line)
6'41, 7'02, 12'28, 5'21
11'56, 5'56, 6'38, 8'43
6'29, 5'24, 6'23, 7'15, 5'16
5'22, 5'24, 5'34, 5'44, 5'27
6'10
Saturday Feb 18, 2012 #
Orienteering 34:00 [3] 5.1 km (6:40 / km)
shoes: Inov-8 X-Talons 212
Linked controls on the score O map to form a course with a few good control picking sections. Heavy legs.
Thursday Feb 16, 2012 #
Running warm up/down 18:00 [2] 2.57 km (7:00 / km)
slept:8.0
Track/speed work intervals 16:00 [4] 1.8 km (8:53 / km)
shoes: Adidas SNova Glide
Plan was 6x 400m, but a section of the track was being watered so I did 6x 300m. Rests were 1'30.
Generally feeling tired with no speed in the legs. Probably just the effects of being back at varsity after 3 months holiday.
Times: 1'22, 1'21, 1'21, 1'17, 1'16, 1'16.
Wednesday Feb 15, 2012 #
Orienteering 27:00 [2] 3.5 mi (7:43 / mi)
slept:7.0 shoes: Adidas SNova Glide
Better turn out this week - Ant, Jess, Mike, Caitlin and Oscar.
Did some cone grids with adding numbers and then a course around campus. Feeling tired!
Tuesday Feb 14, 2012 #
Running race 47:54 [5] 8.4 km (5:42 / km)
slept:8.5 shoes: Inov-8 X-Talons 212
Tough route but really fun. Lots of single track and the seeding worked well. Lots of twists and turns and ups and downs. Glad I was in my X-talons! Started a little too fast but didn't drop off too much at the end.
Fantastic to have Tim, Nathan and Alex filling the top 3 spots:-)
Monday Feb 13, 2012 #
strength 30:00 [3]
slept:9.0
Feeling better today. Good nights sleep helped.
Sunday Feb 12, 2012 #
Orienteering 30:00 [3]
shoes: Adidas SNova Glide
Woke up with a bit of a sore throat this morning so decided against an afternoon run.
Friday Feb 10, 2012 #
Running race 56:37 [5] 10.0 km (5:40 / km)
slept:8.0 shoes: Adidas SNova Glide
Bit of rain this year to make things exciting. Didn't deter the crowds though so had the usual slow start going through 3km in 19'27. Nathan and Magi caught me around 4km and then I started having fun. Picked up the pace without too much strain and got some good km times. Stuck with them until 8km, but didn't quite have the legs to maintain the pace.
Lots of Orienteers / AR people about!
4km: 24'55 (5'28)
5km: 29'57 (5.01)
6km 35'20 (5'22)
9km: 51.38 (16'17)
10km: 56'37 (4'59)
Wednesday Feb 8, 2012 #
Note
Orienteering intervals 14:00 [4] 2.1 km (6:40 / km)
slept:9.0 shoes: Adidas SNova Glide
Running 16:00 [2] 2.46 km (6:30 / km)
shoes: Adidas SNova Glide
Tuesday Feb 7, 2012 #
Running 28:05 [3] 4.2 km (6:41 / km)
slept:7.0 shoes: Adidas SNova Glide
Calves are still tight. Had to stop and stretch a few times. They felt okay by the end of the run.
Sunday Feb 5, 2012 #
Orienteering race 20:54 [5] *** 3.5 km (5:58 / km)
spiked:17/18c shoes: Inov-8 X-Talons 212
Had a decent run. Felt in control and planned ahead well. Started a bit fast and lost momentum in the middle section. Lost 20 sec to #9. Was slow along the walkway up the hill and had lots of people to dodge. Left calf stared feeling tight. Picked it up nicely over the final section. Made a route choice error to #13 - took the walkway instead of dropping down (~20 sec).
Finished 12 sec behind Jess L. Salome was 2 sec behind me and Michele wasn't far back. So a close race. Good way to kick off the series.
Orienteering warm up/down 15:00 [2] 2.19 km (6:50 / km)
shoes: Inov-8 X-Talons 212
Saturday Feb 4, 2012 #
stationary bike 40:00 [3]
Friday Feb 3, 2012 #
strength 30:00 [3]
Thursday Feb 2, 2012 #
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talons 212
Did a line course on a Google Earth map to warm up. Was fun! The rose garden is cool. Good sprint AR nav training.
Orienteering intervals 25:00 [4] *** 3.2 km (7:49 / km)
15c shoes: Inov-8 X-Talons 212
Pushed hard but kept a close eye on the legs. Still feeling good, but don't want to over do it.
Wednesday Feb 1, 2012 #
Running race 45:18 [5] 8.0 km (5:40 / km)
shoes: Inov-8 X-Talons 212
Wasn't sure how the legs would hold up so started conservatively. Ended up feeling great. Went through halfway in 23'47 and then picked it up to do the second lap in 21'31.
1'30 off my fastest on this course.