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Training Log Archive: Sarah

In the 30 days ending Apr 30, 2007:

activity # timemileskm+m
  Adventure Racing1 2:14:00 9.32(14:23) 15.0(8:56)
  Running4 2:04:20 9.38(13:15) 15.1(8:14)
  Track/speed work2 1:50:00
  other2 1:45:00
  Cycling2 1:43:00 13.67(8.0/h) 22.0(12.8/h)
  Orienteering1 49:10 1.8(27:17) 2.9(16:57) 12010 /15c66%
  Total10 10:25:30 34.18 55.0 12010 /15c66%
averages - weight:55.8kg

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Saturday Apr 28, 2007 #

Note
(sick)

Feeling better today. Hopefully I will be able to do some exercise on Monday

Thursday Apr 26, 2007 #

Note
(sick)

Wednesday Apr 25, 2007 #

Note
(sick)

I still went to netball practice but took it easy.

Tuesday Apr 24, 2007 #

Note
(sick)

mild cold

Monday Apr 23, 2007 #

Running race (cross country) 24:00 [4] 4.3 km (5:35 / km)
shoes: New Balance 477

Inter high. I woke up with a sore throat so I didn't want to push it today. It was at Queens. I ran with Kelly the whole way. I came 16th. The time is an estimate (forgot to start my watch).

Sunday Apr 22, 2007 #

Event: Gilbanken Colour-Coded
 

Adventure Racing (Spur Adventure) 2:14:00 [3] 15.0 km (8:56 / km)
shoes: New Balance 477

My first adventure race. Did it with Jess Hemer. Distance is according to Alex's log. A mean hill to cycle up at the begining, then run to river, 1km tubing, uphill run to bike and cycle to finish.
I got quite bashed around on rocks while tubing but otherwise it was great fun. It was the perfect length for my abilty.
Zoe and Jess L took about 2:06.

Saturday Apr 21, 2007 #

Note

Netball tournament

Thursday Apr 19, 2007 #

other (Practice) 45:00 [2]
shoes: Olympic netball shoes

Didn't have normal prac yesterday because it was raining. Big tournament on Sat against Poch and Pretoria. We ran quite a bit and did short drill.

Track/speed work (Wits) 50:00 [4]
shoes: New Balance 477

Warm up 2laps
5 strides
6x 150m
31sec, 3min rest
31sec, 2min
30sec, 1min
32sec, 3min
28sec, 2min
26sec
3 laps of jogging bends and striding straights.
warm down
I could barely lift my feet off the ground on the last lap. It was a tough session.

Tuesday Apr 17, 2007 #

Running (School cross country) 13:00 [3] 2.0 km (6:30 / km)
shoes: New Balance 477

First cross country training at school. There were only about 20 girls. We actually ran on the road and only about five of us could run 2km without stopping. Next Monday's inter school meeting probably won't go so well as we have to run 4km.

Monday Apr 16, 2007 #

Note

I didn't go to track because I had an orthodontists appointment.

Sunday Apr 15, 2007 #

Event: Morning Hill Short Course
 

Orienteering race (Linksfield & Gilloolys- l) 49:10 [5] *** 2.9 km (16:57 / km) +120m 14:03 / km
spiked:10/15c shoes: New Balance 477

I could barely walk properly when I woke up this morning. My calves and back was sore from playing goal attack yesterday.
I didn't expect to have to walk up to the top of the mountain. I stopped to admire the view quite a few times. I crossed at the second crossing on the way to number six but messed around too low down. Eventually when there were about 8 people milling around looking for it someone found it. After no. 10 they went smoothly. My finish split was pretty fast.
My calves and back didn't give me too much trouble.

Saturday Apr 14, 2007 #

Note

Played my first netball tournament today. My team played 5 20 min games in a row which was crazy because we were all really tired and about to callapse.

Thursday Apr 12, 2007 #

other (Practice) 1:00:00 [3]
shoes: Olympic netball shoes

I did half an hour hockey then forty mins netball. I still don't know what teams I'm in so I don't know if they will clash. I felt fit next to all the other netball players.

Track/speed work (Wits) 1:00:00 [3]
shoes: New Balance 477

Liz is in Namibia but she sent along training programs with Nicholas. Did own timing.
1 and a half laps warm up
5x strides
Pyramid:
100
2min recovery between each except 4 mins after 400
200
300
400
300
200
100
1 lap warm down

Wednesday Apr 11, 2007 #

Running (Bedford TT) 25:20 [3] 4.0 km (6:20 / km)
shoes: New Balance 477

Had a decent run. Only three people doing the time trial. Took our own times. It was getting dark towards the end so we will have to start earlier and buy some reflective gear.

Monday Apr 9, 2007 #

Running (Hill intervals) 1:02:00 [3] 4.8 km (12:55 / km)
weight:55.8kg shoes: New Balance 477

Jogged to park with Alex. Ran 7x 150 fast up and walked down. I had no energy and my chest was hurting towards the end. I only got back from Knysna yesterday so the change in altitude probably made me feel so bad. We walked home.
Put on a bit of weight last week what with my grans cooking and less exercise.

Friday Apr 6, 2007 #

Cycling 43:00 [3] 10.0 km (14.0 kph)
shoes: New Balance 477

Late afternoon ride around Leisure Isle with Alex and dad. It was flat but very windy.

Tuesday Apr 3, 2007 #

Cycling (MTB) 1:00:00 [3] 12.0 km (12.0 kph)
shoes: New Balance 477

Did the blue route in the Harkaville forests near Knysna. Very relaxed ride with grandparents, parents, cousines and Alex.

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