Training Log Archive: SarahIn the 30 days ending Sep 30, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||
Tuesday Sep 28, 2010 #
Note
Staying in a hotel in pretoria for youth science week. Visited pta zoo and a few places at UP today. Forensic lab and nuclear reactor tomorrow. Lots of walking around
Sunday Sep 26, 2010 #
Orienteering race (SA Champs relay ) 27:30 [5] *** 3.0 km (9:10 / km) +125m 7:35 / km
spiked:13/13c shoes: VJ Twisters
Grabouw, klipdrif river. 1: 5'000.
After my spectacular performances from the previous 2 days ROC was more than willing to loan me out to Witsoc and my plan was to have a nice chilled run...
I ran third leg with Dyaln coming in 2nd and Mike pulling the team up to 1st. I was set off with 3 speed demons on my tail. I went out hard and navigated well. I made no mistakes but by #5 I thought my chest was going to explode. Ike and Jeremy passed me at #4 but I almost caught all 3 of the guys going into #7. So I finished 4th and once again had a great run at the relay...probably one of my best runs of the year! Didn't feel so great afterwards tho.
After my spectacular performances from the previous 2 days ROC was more than willing to loan me out to Witsoc and my plan was to have a nice chilled run...
I ran third leg with Dyaln coming in 2nd and Mike pulling the team up to 1st. I was set off with 3 speed demons on my tail. I went out hard and navigated well. I made no mistakes but by #5 I thought my chest was going to explode. Ike and Jeremy passed me at #4 but I almost caught all 3 of the guys going into #7. So I finished 4th and once again had a great run at the relay...probably one of my best runs of the year! Didn't feel so great afterwards tho.
Saturday Sep 25, 2010 #
Orienteering race 1:54:00 [4] *** 9.5 km (12:00 / km)
spiked:20/21c shoes: VJ Twisters
Classic distance, grabouw: klipdrif river.
Was prepared for a long day out and thats exactly what it was. I started nice and steadily. Only mistake of the day was 2min at #7. Bearing was out and there wasn't a lot to work with. Slowed down a lot on the first long leg #9 with the 'run the downs, jog the flats and walk the hills' coming into play. The climb up #12 was nasty - took me 16mins. After that I enjoyed the view...
Was prepared for a long day out and thats exactly what it was. I started nice and steadily. Only mistake of the day was 2min at #7. Bearing was out and there wasn't a lot to work with. Slowed down a lot on the first long leg #9 with the 'run the downs, jog the flats and walk the hills' coming into play. The climb up #12 was nasty - took me 16mins. After that I enjoyed the view...
Friday Sep 24, 2010 #
Event: South African Championships
2 PM
Running warm up/down 10:00 [1]
shoes: VJ Twisters
Had a tentative warm up to test the lungs. Heart rate was very high and was coughing a lot.
3 PM
Orienteering race (SA Champs) 37:00 [5] *** 3.5 km (10:34 / km)
ahr:173 max:193 spiked:11/14c slept:6.0 shoes: VJ Twisters
Middle distance, Grabouw: klipdrif river. W21.
Terrible race physically and technically.I didn't really know what to expect from my body and I was very unfocused in the start box. I should have checked the special symbols before I started because that messed me up to #1 big time. I then rushed off to #2 and made a complete fluff of it. Roark (3mins behind) caught me just as I found it. I settled down after that and had fun acing the short legs catching Roark who would bolt off ahead. Hit a wall after #8 and the coughing started. Crawled to the finish.
Nice bit of forest tho.
Terrible race physically and technically.I didn't really know what to expect from my body and I was very unfocused in the start box. I should have checked the special symbols before I started because that messed me up to #1 big time. I then rushed off to #2 and made a complete fluff of it. Roark (3mins behind) caught me just as I found it. I settled down after that and had fun acing the short legs catching Roark who would bolt off ahead. Hit a wall after #8 and the coughing started. Crawled to the finish.
Nice bit of forest tho.
Thursday Sep 23, 2010 #
Note
Still coughing a &*#% load! Also feeling washed out from yesterday. Couldn't run my last inter-house cross country race this morning :-(
Wednesday Sep 22, 2010 #
Note
(sick)
Not winning at the moment. Had a migraine. Managed to keep it under control.
Tuesday Sep 21, 2010 #
Note
Still coughing a lot!!
Sunday Sep 19, 2010 #
Event: Colour Coded Hennops Pride
Note
Feeling better today. Spent most of yesterday sleeping. Cough and fever aren't so bad now but sinuses are still sore.
Went to O' to spectate. Sucked not being able to run. Hopefully I'll be better for next weekend. Also have a cross country race on Thurs to think about. Bummer!
Went to O' to spectate. Sucked not being able to run. Hopefully I'll be better for next weekend. Also have a cross country race on Thurs to think about. Bummer!
Thursday Sep 16, 2010 #
Note
(sick)
Good move not going for a run. Feeling really unwell by the evening. Seem to have flu.
Wednesday Sep 15, 2010 #
2 PM
Running 25:34 [2] 4.0 km (6:24 / km)
slept:7.5 shoes: Adidas Response
Ran the cross country route with Ruth and Kathleen. They haven't been running much so I could run at a comfortable pace the whole way. I tried to pushed the hills though. We even had a short rest at 2km. My legs weren't feeling fantastic and it was quite hot
Tuesday Sep 14, 2010 #
Note
slept:9.5
Another rest day. I'm still stiff from Sunday. Arms are ridiculously sore.
Sunday Sep 12, 2010 #
8 AM
Adventure Racing race 2:30:00 [5] 25.0 km (6:00 / km)
slept:7.0
Kinetic Sprint at Helderfontein Estate.
Raced in team CUL8R with Greg and David. Daniel had a nasty scooter accident earlier in the week so David had to fill in. We were strong on the first run but made some stupid nav errors. We lost quite a bit of time and started the ride as the 3rd schools team. Greg's nav was ace on the bike tho and we seemed to cruise. I felt strong and only tested the new tow rope up a few hills. We faded a bit on the last run but we could see the school team in front of us so that was good motivation. We couldn't catch them but came close (3mins behind). The obstacle course was killer! Overall lots of fun.
Got my Numa Optics:-)
Raced in team CUL8R with Greg and David. Daniel had a nasty scooter accident earlier in the week so David had to fill in. We were strong on the first run but made some stupid nav errors. We lost quite a bit of time and started the ride as the 3rd schools team. Greg's nav was ace on the bike tho and we seemed to cruise. I felt strong and only tested the new tow rope up a few hills. We faded a bit on the last run but we could see the school team in front of us so that was good motivation. We couldn't catch them but came close (3mins behind). The obstacle course was killer! Overall lots of fun.
Got my Numa Optics:-)
Friday Sep 10, 2010 #
5 PM
Running 15:00 [3] 2.2 km (6:49 / km)
slept:8.0 shoes: Adidas Response
To circuits and back.
strength 18:00 [4]
shoes: Adidas Response
Thursday Sep 9, 2010 #
5 PM
Running (hilly route) 27:27 [3] 4.4 km (6:14 / km)
slept:11.0 shoes: Adidas Response
Relaxed run. Tried to run the hills strongly though. Legs are feeling surprisingly good.
Wednesday Sep 8, 2010 #
7 AM
Running warm up/down 5:00 [1]
shoes: Adidas Response
To the lower grounds and back up to school.
Running 20:25 [4] 3.95 km (5:10 / km)
slept:8.5 shoes: Adidas Response
Ran the inter-house cross country route. We're running on the 23rd. Ran hard so I could compare my time to last years race. I couldn't run the last 50m though as the gate was closed. Ran 21:02 last year giving it everything so I'm happy with todays run! Taking this pretty seriously...I don't want any of the juniors beating me;-)
Tuesday Sep 7, 2010 #
5 PM
stationary bike 40:00 [3]
slept:9.0
Monday Sep 6, 2010 #
5 PM
Running 21:14 [2] 3.2 km (6:38 / km)
slept:10.0 shoes: Adidas Response
Chilled run. Had a nice long stretch afterwards.
Sunday Sep 5, 2010 #
9 AM
Orienteering race 1:18:00 [5] *** 6.34 km (12:18 / km) +400m 9:21 / km
spiked:17/20c slept:8.0 shoes: New Balance 749
Mountain Marathon, Kumbagana / Grootkloof. 1:10'000
Not quite as epic as we all expected. Lots of fun in fact. Quite a relief not to spend hours out as it was really hot.
I had a decent run. 4 mistakes: Was a bit unsure at #5, heading for a lower cliff (1min). Was very hesitant on the long leg to #9 (2mins).Hit it alright in the end. Was a bit low to #12 (40sec). Lost focus to #18 (1min). Legs felt good and it's a great area. Map needs quite a bit of work.
Was 8mins behind Tania.
Not quite as epic as we all expected. Lots of fun in fact. Quite a relief not to spend hours out as it was really hot.
I had a decent run. 4 mistakes: Was a bit unsure at #5, heading for a lower cliff (1min). Was very hesitant on the long leg to #9 (2mins).Hit it alright in the end. Was a bit low to #12 (40sec). Lost focus to #18 (1min). Legs felt good and it's a great area. Map needs quite a bit of work.
Was 8mins behind Tania.
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| From Orienteering Maps |
Friday Sep 3, 2010 #
5 PM
Running 15:00 [3] 2.2 km (6:49 / km)
slept:7.0 shoes: Adidas Response
To Jeppe Girls and home
strength 21:00 [3]
shoes: Adidas Response
Cool circuit. Lots of new exercises. Glad Lisa had a picture to show what to do next because my concentration was no where.
Happy this week is over. Only 2 exams left.
Happy this week is over. Only 2 exams left.
Wednesday Sep 1, 2010 #
5 PM
Running 19:10 [4] 3.3 km (5:48 / km)
slept:8.0 shoes: Adidas Response
Short but relatively fast.