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Training Log Archive: Sarah

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Running16 6:58:22 41.62(10:03) 66.97(6:15) 626
  Orienteering1 1:11:37 5.3(13:31) 8.53(8:24) 20020c
  Yoga1 50:00
  Hiking1 25:00
  Total19 9:24:59 46.92 75.51 82620c
  [1-5]19 8:54:59
averages - sleep:7

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Wednesday Nov 30, 2016 #

5 PM

Running 27:03 intensity: (23:03 @2) + (4:00 @4) 3.9 km (6:56 / km) +57m 6:28 / km
shoes: Nike Pegasus 32

Hill session. Only managed 4x ~50 sec hills. Legs just not feeling good. Need to try running in the morning and get on my bike to give the legs a break (not that I'm putting in lots of mileage so I'm not sure why they are so grumpy!)

Monday Nov 28, 2016 #

6 PM

Running 14:58 [2] 2.08 km (7:12 / km) +69m 6:10 / km
shoes: Nike Pegasus 32

Wasn't feeling good so when I bumped into my dad I called it and joined him on his walk.

Saturday Nov 26, 2016 #

8 AM

Running 26:42 [4] 5.05 km (5:17 / km) +5m 5:16 / km
shoes: Nike air pegasus 30

Springs Parkrun at Presidents Park
Nice route through the park. I wasn't feeling like a champion this morning.
53 / 36 / 1
C • Tougher than it looks 2

Thursday Nov 24, 2016 #

11 AM

Yoga 50:00 intensity: (30:00 @0) + (20:00 @3)

12 PM

Running 18:47 [3] 2.91 km (6:27 / km) +57m 5:52 / km
shoes: Nike air pegasus 30

Short and chilled after yoga

Wednesday Nov 23, 2016 #

5 PM

Running 32:57 intensity: (25:57 @2) + (7:00 @4) 5.03 km (6:33 / km) +69m 6:07 / km
shoes: Nike Pegasus 32

1.5km warm up. 8x 45-50 second rolling hills. Short warm down.

Monday Nov 21, 2016 #

4 PM

Running 38:11 [3] 6.05 km (6:18 / km) +93m 5:51 / km
shoes: Nike Pegasus 32

Up to Royal Oak and Bishop Bavin. Rather hilly in these parts.

Saturday Nov 19, 2016 #

7 AM

Running 25:47 [4] 5.04 km (5:07 / km) +1m 5:07 / km
shoes: Nike Pegasus 32

Kimberley Parkrun.
Overnight stop on the way to Joburg. Very flat out and back route on jeep track. Felt a bit useless.
52 / 35 / 1

Thursday Nov 17, 2016 #

6 PM

Running 28:15 [3] 4.58 km (6:10 / km) +61m 5:47 / km
shoes: Nike Pegasus 32

Chilled one in McGregor

Wednesday Nov 16, 2016 #

6 PM

Running 36:50 intensity: (31:50 @2) + (5:00 @5) 5.33 km (6:54 / km) +3m 6:53 / km
shoes: Nike Pegasus 32

Around the Common and then 5x ~200m intervals in the forest section.

Tuesday Nov 15, 2016 #

Note

Walk in Newlands forest with the parents. Going to miss this place!

Monday Nov 14, 2016 #

5 PM

Running 32:04 [3] 4.86 km (6:36 / km) +128m 5:50 / km
shoes: Trailrocs 245

From the bottom of Lionshead to Signal Hill and back to my car. Wind still pumping.
6 PM

Hiking 25:00 [3]

Went about half way up Lionshead with Steph and Mike T for sunset and to see the moon. Lots and lots of people out tonight.

Saturday Nov 12, 2016 #

8 AM

Running 10:00 [2] 1.6 km (6:15 / km)
slept:7.0 shoes: Nike Pegasus 32

Jogged to the start of parkrun to volunteer. Was pretty interesting to see how the whole system works. Should've got up early for the volunteers run but I needed some extra sleep and going to O later.
51 / 34 / 1
2 PM

Orienteering 1:11:37 [4] *** 8.53 km (8:24 / km) +200m 7:31 / km
20c shoes: Trailrocs 245

!Khwa ttu (near Darling)
New map by Peter King (what a legend). Felt almost bushveld like with open grassy slopes. Very sandy in places with patches of bush and bare rock. Quite a few animals in the area although I didn't see many - I started late after helping with the start so they had probably been scared away.
Straight was great in most places as the tracks were usually slower due to thick sand.
My race was decent although I was slow up the hills and had a few wonky bearings. Wasn't pushing too hard and head wasn't 100% in it.
Wind was pretty insane. Don't want to let go of your map in those conditions!

Blue - Splits

Wednesday Nov 9, 2016 #

6 PM

Running 21:02 [3] 3.28 km (6:25 / km)
shoes: Nike Pegasus 32

Another short one. 3x 50 sec rolling hills thrown in.

Monday Nov 7, 2016 #

6 PM

Running 23:11 [2] 3.73 km (6:13 / km) +17m 6:05 / km
shoes: Nike Pegasus 32

Along the canal and back through the common.
Feeling tired! Xhosa oral today. Only 1 exam left :-)

Sunday Nov 6, 2016 #

6 PM

Running 35:51 intensity: (30:00 @2) + (5:51 @4) 5.14 km (6:58 / km) +5m 6:56 / km
shoes: Nike Pegasus 32

Around the Common then 5x ~1min on the path through the forested section with a walk back each time then jogged home. Felt good to do some intervals!

Saturday Nov 5, 2016 #

8 AM

Running 26:02 [4] 5.0 km (5:12 / km) +56m 4:56 / km
shoes: Trailrocs 245

Durbanville Parkrun.
2nd visit here. Really beautiful place! And only half an hour from Cape Town
Legs weren't feeling great.
51 / 34

Friday Nov 4, 2016 #

6 PM

Running 20:42 [3] 3.39 km (6:06 / km) +5m 6:04 / km
shoes: Nike Pegasus 32

Not much but good to get my bum out the door. Half way through exams. Just one more week! :-)

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