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Training Log Archive: Sarah

In the 30 days ending Jun 30, 2015:

activity

time

miles

Running

8:02:01

45.3

(10:38)

72.91

(6:37)

190

Orienteering

3:13:23

14.73

(13:08)

23.71

(8:09)

420

36c

Track/speed work

13:08

1.86

(7:03)

3.0

(4:23)

Total

11:28:32

61.9

(11:07)

99.62

(6:55)

610

36c

averages - sleep:7

2:04

0:00

» now

Sunday Jun 28, 2015 #

Event: Bush Series #2

9 AM

Orienteering 1:11:32 [3] *** 8.71 km (8:13 / km) +210m 7:20 / km
17c shoes: New Balance 876

Hennops - CC #2
Got first start as we had to dash off so quite a lonely run: Michael passed me on the long leg to #3 and Eugene caught me at #16.
I had a clean race. Was fairly cautious and a bit hesitant on some controls but hit them all well. I realised that the last loop was quite tricky so made sure I didn't loose concentration towards the end.
As expected, my legs were tired so I had to walk a lot more than I would have liked!
Was good course planning and good prep for GOC Champs next weekend.

Women Brown - Splits

Saturday Jun 27, 2015 #

7 AM

Running 2:04:23 [2] 18.07 km (6:53 / km)
shoes: New Balance 876

Spruit run - Emmarentia to Chilly Lane.
Awesome, chilled run. Lots of chatting, a bit of walking and a few stops waiting for people.

Wednesday Jun 24, 2015 #

4 PM

Running 25:49 [3] 4.06 km (6:22 / km)
shoes: Nike air pegasus 30

Usual hill route. 10 min warm up. 5x 40-45sec hills (Protea to Nile). Rolling recoveries. 5 min cool down.
Legs felt tired.

Monday Jun 22, 2015 #

4 PM

Running 49:58 [3] 7.4 km (6:45 / km)
shoes: New Balance 876

From the lodge, around Bass dam and back through the Ruins

Sunday Jun 21, 2015 #

4 PM

Running 40:00 [3] 5.68 km (7:02 / km)
shoes: New Balance 876

At Lakenvlei for a couple of days. Ran south of the lodge, through the forest as much as possible. Blackjacks have died back in some sections. The Ruins looks completely different without head high blackjacks.

Saturday Jun 20, 2015 #

2 PM

Running 21:25 [2] 3.19 km (6:43 / km)
shoes: Nike air pegasus 30

Short and easy. Sun was nice and warm

Thursday Jun 18, 2015 #

5 PM

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: Nike air pegasus 30

Track/speed work race 13:08 [5] 3.0 km (4:23 / km)
shoes: Inov8 X-talons 2

Another dreaded time trial over and done with. I wasn't expecting much but with Michele and Jess to run with it went rather well. They set a consistent pace and I held on until about 600m to go where they pulled a bit of a gap. 2 seconds slower than my PB which I set before heading to WOC last year and was training way more than I am now... Just shows that it's a lot about who you run with and how you are feeling on the day.

Splits: 49,51,51,51,53,53,53,55,53,53,55,56,56,53,47

Tuesday Jun 16, 2015 #

9 AM

Orienteering 56:57 [3] 8.21 km (6:56 / km)
shoes: New Balance 876

Ran the MTB-O short course at Protea Ridge. Took it fairly easy and enjoyed it. Some good terrain running.

Short Foot - Splits

Monday Jun 15, 2015 #

4 PM

Running 21:11 [3] 3.34 km (6:21 / km)
shoes: Nike air pegasus 30

Short and chilled. Feeling drained.

Saturday Jun 13, 2015 #

4 PM

Running 25:11 [3] 4.04 km (6:14 / km)
shoes: Nike air pegasus 30

Fairly chilled in Alex and Steph's hood.

Thursday Jun 11, 2015 #

3 PM

Running 40:22 [3] 6.03 km (6:42 / km)
slept:8.0 shoes: Nike air pegasus 30

With Attila and Leia to the river. I wasn't feeling very energetic again...
Big deadline coming up on the 17th but then I can relax a bit :-)

Tuesday Jun 9, 2015 #

4 PM

Running 22:51 [3] 3.57 km (6:24 / km)
shoes: Nike air pegasus 30

Short and chilled. Feeling tired!

Sunday Jun 7, 2015 #

9 AM

Orienteering race 1:04:54 [4] 6.79 km (9:33 / km) +210m 8:17 / km
19c shoes: New Balance 876

Bushveld #1 - Phanmbili
The first CC event is always a bit rough. Falling over rocks and getting some good scratches takes a bit of getting used to. I had a bit of a slow start and lost time on #2 - wasn't confident with a huge band of unmapped rocks behind the control and then to #4 which was in the wrong place - too high. Anyway, fairly smooth after that.
About 10 min behind Michele. Decent gap on Tania and Christie though.

BROWN - Splits

Saturday Jun 6, 2015 #

Note
slept:6.0

Field work in the Magaliesberg - Mountain Sanctuary, Easterkloof and Maretlwane. About 2.5-3hrs of hiking

Friday Jun 5, 2015 #

4 PM

Running 25:02 [3] 4.02 km (6:14 / km) +100m 5:32 / km
shoes: Nike air pegasus 30

Nice and chilled.
2 decent weeks of running. Seems running every second day is a manageable goal.

Wednesday Jun 3, 2015 #

1 PM

Running 38:37 [3] 6.34 km (6:05 / km)
shoes: Nike air pegasus 30

Lunch time run through Westcliff. Up the first half of the stairs, then round past the Hope school. Rather chilly out, winter seems to have arrived.

C • Valley Road 2

Monday Jun 1, 2015 #

4 PM

Running 35:12 [3] 5.68 km (6:12 / km) +90m 5:45 / km
shoes: Nike Air Pegasus

Along Langerman/Roberts from Protea to Jeppe Boys. Felt a lot longer than it was.
Time to retire these shoes I think.

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