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Training Log Archive: Sarah

In the 30 days ending Sep 30, 2008:

	activity	#	time	miles		km		+m
	Orienteering	8	5:41:27	11.71		18.85		385	31c
	Running	8	3:15:56	9.02		14.52		60
	Cycling	2	1:20:28	13.67	(10.2/h)	22.0	(16.4/h)
	Track/speed work	2	31:00	0.99		1.6
	Total	18	10:48:51	35.4		56.97		445	31c
averages - sleep:8.8

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Tuesday Sep 30, 2008 #

Cycling (Bill stewart) 41:00 [3] 11.0 km (16.1 kph)
ahr:151 max:168

Ride with Alex. My legs felt dead

Sunday Sep 28, 2008 #

Orienteering race (Relay) 25:20 [5] 2.5 km (10:08 / km) +70m 8:53 / km
shoes: New Balance 477

Did course A. Was in a team with Pieter Mulder and Steve Spottiswoode. I ran first. My distance judgment wasn't great in places and I made a few minor mistakes but otherwise I had a good run. Good way to finish a fun weekend.

Went out afterwards to do half of course C with Alex shadowing me. Legs were a bit sore though so walked some of it. We should definitely try and do this more often.

Saturday Sep 27, 2008 #

Orienteering race 1:13:00 [5] 4.8 km (15:12 / km) +145m 13:13 / km
shoes: New Balance 477

Long Distance event also at Lebanon South. I had a much better day apart from a few confusing moments off the map. The first 9 controls were slow but smooth. 10 went badly. I overshot it and stood on the side of a massive valley for a few moments before I realized that I wasn't on the map. It didn't help that there were about 6 other people even further off the map then I was. I took 14 far too slowly as I have a phobia of controls in pits. Navigation was much better, fitness didn't feel great. 8mins behind Salome so an improvement on yesterday

Long 4 - Splits

Friday Sep 26, 2008 #

Event: South African Championships

Orienteering race 39:02 [5] 2.6 km (15:01 / km)
ahr:161 11c shoes: New Balance 477

SA Champs at Lebanon South. First time I've been to Cape Town.
I had a bad run and made stupid mistakes. I started cautiously but still overshot 2. I battled with distance judgment to 4. My bearing to 7 went wrong so I had to relocate. Somehow I didn't ever see the road between 7 and 8 but got there eventually. I was annoyed after that so I went really slowly to make sure I nailed the last 3. Quite different orienteering in forest again. Salome won in 24 mins.

Short 3 - Splits

Wednesday Sep 24, 2008 #

Orienteering 25:00 [3]
shoes: Adidas Response

At Wits. Did a star relay, grid thing on the field, compass and pacing and a map memory exercise. It was good to see some maps from Cape Town and we got a few tips about the terrain.

Tuesday Sep 23, 2008 #

Running (School practice) 20:00 [3]
slept:8.0 shoes: New Balance 472

Did the usual warm up and loop. My legs were sore so I started slowly. They felt better as they warmed up so I picked up the pace towards the end.

Monday Sep 22, 2008 #

Note

Played a cricket match against Benoni High Girls team. We played 15 overs a side. We fielded first. I came onto bowl in the 4th over and took a wicket with my first ball. I then proceeded to bowl 3 wides in a row. My 2nd over went for 7 and my last one went for 2. I fielded at mid off which was hard work. They got 126 runs of which almost half were extras. I batted at no 4. I was in the middle after 3 overs. I managed to stick around for a while and scored 7 runs before being given out lbw which was rather unlucky. We hobbled to 49 all out. Didn't expect a great result as we haven't had much practice but still had tons of fun

Sunday Sep 21, 2008 #

Event: Gauteng Colour Coded - Hedianga

Orienteering race 1:19:00 [5] *** 3.9 km (20:15 / km)
ahr:171 max:186 20c shoes: New Balance 477

At Hedianga. Did the blue course. The area suited me because it's slow and very detailed. I took a long time to mark my map and battled to read the red pen. I also fell on my face on the way to 1 but things improved. I made a few small mistakes but otherwise I was pretty accurate. I enjoyed reading the detailed contours, took it slow and remained pretty focused. Was first lady but 20mins behind Ian. Love this map.

C • Well done! I ran quite a lo... 3

Course 2 - Splits

Saturday Sep 20, 2008 #

Running race (Trail running) 29:49 [4] 4.4 km (6:47 / km)
ahr:174 max:190 shoes: New Balance 477

Salomon Trail run at Jan Smut's house in Irene. Got a rather tired up the hills but managed to keep moving. Really enjoyed the last 500m which was downhill. Nice route and area.

Wednesday Sep 17, 2008 #

Track/speed work warm up/down 11:00 [2] 1.6 km (6:52 / km)
shoes: Adidas Response

Orienteering 20:00 [3]
ahr:172 max:193 shoes: Adidas Response

O training at Wits. We the same exercise as last week but the stakes were closer together. We then did a star relay. It was fun. Also good that more people came.

Tuesday Sep 16, 2008 #

Running (School training) 20:00 [3]
slept:9.0 shoes: New Balance 472

Did 800m warm up and stretched. Ran with Mirna, Simone and Miss Watt. We did the same route as last Thursday and added in an extra loop down Aberfeldy road but it was still only 1.5km at the most. Did it quite quickly though.

Sunday Sep 14, 2008 #

Running 33:00 [4]
ahr:173 max:189 shoes: Adidas Response

Ran nice and slowly to Posselt Park. I did some strides and 5 shortish hill runs. I almost died running up Oxford on the way home. It was blowing a gale so it was a bit chilly. My legs felt decent but my arms and shoulders are quite sore from cricket

Friday Sep 12, 2008 #

Note

Had cricket practice.

Thursday Sep 11, 2008 #

Running (School practice) 20:00 [2]
shoes: New Balance 472

First practice at school in a while so we took it easy. My legs felt heavy and it was hot. We did 800m warm up and had a good stretch. We then ran down to Kitchener avenue up King Edward and along Roberts. My feet got a bit sore probably because I wore my new shoes.

Wednesday Sep 10, 2008 #

Track/speed work 20:00 [4]
shoes: Adidas Response

Evening training session at Wits organized by Gary. It was really fun. Did 1600m as warm up. Then 5x 200m pieces. My arms were all over the place. I miss Liz's encouragement from half way across the field although Alex and Eugene did give me a few tips.

Orienteering 5:00 [3] 0.65 km (7:42 / km)
shoes: Adidas Response

Gary set out some stakes and had mini courses planned. They were about 200m and we did 3. My times were 1:35, 1:25 and 1:20. Had to focus on leaving the controls in the right direction and planning ahead.

Tuesday Sep 9, 2008 #

Cycling (Bill stewart) 39:28 [3] 11.0 km (16.7 kph)
ahr:154 max:180

Ride with Alex. After that we had a comedy session which involved me trying to do push ups, Alex making me laugh and then me falling on my face.

Sunday Sep 7, 2008 #

Event: Gauteng Colour Coded - Laurentia East

Orienteering race 1:15:05 [5] 4.4 km (17:04 / km) +170m 14:18 / km
max:198 slept:10.0 shoes: New Balance 477

At Laurentia Farm East. I did green which was a wise choice. I had a reasonable run. I battled navigating in the circles. The cliffs confused me as I couldn't tell which one was which. I also wasted time on a sneaky pit. I didn't see anyone else on my course out there. I definitely need to do some hill training. The plaster on my feet was pretty ineffective. Salome cruised around in 59mins

Course 3 - Splits

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