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Training Log Archive: Sarah

In the 29 days ending Feb 29, 2016:

	activity	#	time	miles		km		+m
	Hiking	6	15:25:00	27.65	(33:27)	44.5	(20:47)	3800
	Running	27	11:56:53	68.84	(10:25)	110.79	(6:28)	1227
	Orienteering	2	1:21:58	8.99	(9:07)	14.47	(5:40)	40	33c
	Track/speed work	1	13:27	1.86	(7:13)	3.0	(4:29)	3
	Total	35	28:57:18	107.35	(16:11)	172.76	(10:03)	5070	33c
averages - sleep:6

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Monday Feb 29, 2016 #

6 PM

Running 17:19 2.51 km (6:54 / km)
shoes: Nike air pegasus 30

Really chilled jog with a few short walks thrown in. Nice break from writing an assignment. Quads are quite sore and lower back isn't too happy.

Sunday Feb 28, 2016 #

8 AM

Hiking 4:00:00 [3] 10.0 km (24:00 / km) +1000m 16:00 / km
shoes: Trailrocs 245

Out of the Witels to Pels hut. Pretty brutal climb. Had lunch then went down to the cars. Nice swim to cool off near the bottom.
Great weekend - plenty of chatting which made the uphills less sore, great cups of tea, sleeping under the stars, a really beautiful waterfall and waffles on the way home :)

1 PM

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Trailrocs 245

From the car to just passed the sign in board with Mike. All downhill :) Legs felt quite decent.

Saturday Feb 27, 2016 #

8 AM

Hiking 4:00:00 [3] 10.0 km (24:00 / km) +200m 21:49 / km
shoes: Trailrocs 245

Down to the Witels and along. Some cool wading and swims. Camped near a beautiful waterfall. Didn't get a run in today. The legs enjoyed the 'rest' though. Defitely keen to see the rest of the kloof sometime!

Friday Feb 26, 2016 #

8 AM

Running 20:49 [2] 3.03 km (6:52 / km)
shoes: Nike air pegasus 30

Cautious run. Calves are feeling fragile. Would've been a great day for a rest day. Glad it's done though, I know I won't feel like going for a run later after hiking up the mountain.

6 PM

Hiking 2:30:00 [3] 5.0 km (30:00 / km) +1300m 13:03 / km
shoes: Trailrocs 245

Epic weekend hiking with Tim, Steph and MikeRoss04. Up to Hoare hut. Last half was in the dark. Calves were really sore! Dinner near the top was great :)

Thursday Feb 25, 2016 #

6 PM

Running 59:10 [4] 8.79 km (6:44 / km) +415m 5:27 / km
shoes: Trailrocs 245

Celtic trailrun - contour path.
That was epic :-D Legs were a bit unhappy in the first half but then we hit the technical single track and boardwalks. The downhills were magic.

Wednesday Feb 24, 2016 #

8 AM

Running 21:42 [2] 3.41 km (6:22 / km)
shoes: Nike air pegasus 30

Another short one through the Common (80% off road). Felt better than yesterday.

Tuesday Feb 23, 2016 #

6 PM

Running 20:18 [2] 3.03 km (6:43 / km)
shoes: Nike air pegasus 30

That was a struggle! Day 30 done. Need to try and run in the morning tomorrow.

Monday Feb 22, 2016 #

6 PM

Running 26:21 [2] 4.06 km (6:29 / km)
shoes: Nike air pegasus 30

Zig-zagging through the Common. Feeling good.
Also did about 4-5 km of walking today

Sunday Feb 21, 2016 #

6 PM

Running 21:57 [2] 3.58 km (6:08 / km)
shoes: Nike air pegasus 30

Short and chilled in the hood. Legs felt better than expected after yesterday's effort.

Saturday Feb 20, 2016 #

3 PM

Orienteering 53:58 [4] *** 9.97 km (5:25 / km) +40m 5:18 / km
33c shoes: Nike air pegasus 30

Score O in Edgemead
A nice suburb with an interesting street pattern, lots of little parks and a well drawn map. We had to write down letters on electrical boxes at each control (really good idea for an easy to organise event).
Was feeling strong and managed to get all the controls. Great way to get in a 10 km road run!

Friday Feb 19, 2016 #

5 PM

Running 21:44 [2] 3.2 km (6:47 / km)
shoes: Nike air pegasus 30

Got soaked walking home from the bus so just put on my running kit and headed straight out again. Could really feel yesterday in the legs.

Thursday Feb 18, 2016 #

6 PM

Running 59:15 [4] 8.27 km (7:10 / km) +332m 5:58 / km
shoes: Trailrocs 245

Celtic trailrun. Silvertree route
From Newlands forest, onto silvertree trail, down to kirstenbosch and back along the lower roller coaster. Very undulating route.
Ran with the middle group. Kept up fine but was working pretty hard. Stops to regroup are included in the time.

Wednesday Feb 17, 2016 #

6 PM

Running 20:46 [2] 3.1 km (6:42 / km)
shoes: Nike air pegasus 30

Really wasn't excited about going for a run when I got home. Anyway, got the job done. Just did a loop of Bishops.

Tuesday Feb 16, 2016 #

6 PM

Running 20:13 [2] 3.13 km (6:27 / km)
shoes: Nike air pegasus 30

Short and chilled zig-zagging through the common. The wind was pumping.
Legs felt a little better than yesterday. Feeling pretty dead though - it's been a while since I've had 8-5 lectures!

Monday Feb 15, 2016 #

6 PM

Running 29:44 [3] 4.67 km (6:22 / km)
shoes: Nike air pegasus 30

Exploring the hood. Sites included WP cricket club and Mayfield park. Bit of a struggle today. Legs took ages to warm up. Calves are tight.

Sunday Feb 14, 2016 #

9 AM

Orienteering 28:00 [3] 4.5 km (6:13 / km)
shoes: Nike air pegasus 30

Orienteering - yay!
UCT middle campus. Enjoyed it. Nice course and area. Map needs work. Writing down letters added to the challenge. Legs felt heavy.
Time is a guess. Watch died after 3 km. Need to be better at remembering to charge it.

Saturday Feb 13, 2016 #

9 AM

Hiking 1:45:00 [1] 7.5 km (14:00 / km)
shoes: Trailrocs 245

Down Kasteels. Cute Panda with us :-)

2 PM

Running 20:49 [2] 3.37 km (6:11 / km)
shoes: Nike air pegasus 30

Short and chilled through the common. Bit of drizzle made a nice change.

Friday Feb 12, 2016 #

7 PM

Hiking 2:00:00 [1] 7.5 km (16:00 / km) +900m 10:00 / km
shoes: Trailrocs 245

Up Kasteels, past huts and 1st dam, up the aquaduct then towards maclears to our epic camping spot.

11 PM

Running 24:51 [3] 3.1 km (8:01 / km)
shoes: Trailrocs 245

With Tim and Roark. Up to Maclears. Misty and technical. Stopped to look at the view along the edge - so great!

Thursday Feb 11, 2016 #

6 PM

Running 1:02:00 [3] 9.6 km (6:27 / km) +450m 5:14 / km
slept:6.0 shoes: Trailrocs 245

That was cool! Celtics trail run. Plumpudding hill route. Started from Newland's forest parking, ran above Rhodes Memorial, up heartbreak hill and then an awesome downhill back to the cars. There were 3 groups and I went with the slowest. A bit stop start but when we were moving it was at a decent pace. Also meant that I had plenty of time to admire the view :)

Wednesday Feb 10, 2016 #

6 PM

Running 20:03 [2] 3.02 km (6:38 / km)
shoes: Nike air pegasus 30

Super chilled. Calf felt alright - not 100%.

Tuesday Feb 9, 2016 #

5 PM

Running warm up/down 3:00 [2] 0.4 km (7:30 / km)
shoes: Nike air pegasus 30

My left calf was very unhappy this morning. A bit of stretching and a rub down and it was feeling better this afternoon. Felt okay on a warm up lap so figured I'd give the tt a bash and just stop if it was sore.

6 PM

Track/speed work race 13:27 [4] 3.0 km (4:29 / km) +3m 4:28 / km
shoes: Nike air pegasus 30

3 km tt at UCT track around the astro.
I used to dread these darn things so not really sure why I ran (now that I've retired from the squad) but I took it relatively chilled and it wasn't so bad. Usually have to die for anything under 13:30...must be this sea level thing.
Sprinklers on the one straight were pretty cool although the ground was a bit too squishy in places. Calf held up well.

Running warm up/down 6:30 [2] 1.2 km (5:25 / km)
shoes: Nike air pegasus 30

Ran Laura's last 3 laps with her. She arrived a bit late and it sucks running alone.

Monday Feb 8, 2016 #

6 PM

Running 24:44 [2] 3.84 km (6:26 / km)
shoes: Nike air pegasus 30

Chilled run in the hood. Campground Rd - Weltevreden - Milner.
Legs felt pretty tired.

Sunday Feb 7, 2016 #

4 PM

Running 41:06 [3] 6.86 km (5:59 / km) +30m 5:52 / km
shoes: Nike air pegasus 30

Nice cruise down the Liesbeek Canal on cycle paths / through parks. Running into some crazy wind on the way back up. Loop through the common at the end. Feeling good.

C • Streaking? 2

7 PM

Hiking 1:10:00 [1] 4.5 km (15:33 / km) +400m 10:46 / km
shoes: Trailrocs 245

Up Lionshead with Steph, Tim and Roark. Great views! Perfect way to end the weekend.

Saturday Feb 6, 2016 #

8 AM

Running 26:00 [3] 5.0 km (5:12 / km)
shoes: Nike air pegasus 30

Constantia Greenbelt Park run. Time is a guess. We got there about 2 mins late (road run causing traffic nearby) so ran through the back of the field. It's a cool route. Keen to do it again soon.

Friday Feb 5, 2016 #

7 PM

Running 31:45 [3] 4.98 km (6:23 / km)
shoes: Nike air pegasus 30

From Bonair Road, around / through the common. Feeling pretty drained. Hot morning on my feet in the sun at GSHS athletics day. Swim after my run was great!

Thursday Feb 4, 2016 #

5 PM

Running 34:31 [3] 4.87 km (7:05 / km)
shoes: Nike air pegasus 30

Lekker run from UCT. Old Zoo then a loop through Newlands forest. Wasn't moving very fast in the first half. Calves were a bit tight. Looking forward to exploring the area more!

Wednesday Feb 3, 2016 #

8 PM

Running 18:36 [3] 3.24 km (5:44 / km)
shoes: Nike air pegasus 30

Not an ideal run - on main road, was a bit dark and dinner hadn't settled yet. Glad I got one in though :)

Tuesday Feb 2, 2016 #

6 PM

Running 28:52 [2] 4.49 km (6:26 / km)
shoes: Nike air pegasus 30

From Steph's place to Rondebosch Common. Bit cooler today thank goodness. Legs felt decent.

Monday Feb 1, 2016 #

7 PM

Running 19:48 [2] 3.04 km (6:31 / km)
shoes: Nike air pegasus 30

Super chilled around Newlands. Legs are quite heavy but not sore :)

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