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Training Log Archive: Sarah

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Running15 9:44:15 57.58(10:09) 92.67(6:18) 1227
  Orienteering1 26:05 2.64(9:52) 4.25(6:08) 79
  Total16 10:10:20 60.22(10:08) 96.92(6:18) 1306
  [1-5]16 10:08:07

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Monday Apr 30, 2018 #

8 AM

Running 43:18 intensity: (12 @0) + (9 @1) + (2:55 @2) + (24:02 @3) + (16:00 @4) 6.41 km (6:46 / km) +155m 6:02 / km
ahr:155 max:173 shoes: Nike air pegasus 30

Making the most of the day off :-) beautiful day!

Saturday Apr 28, 2018 #

8 AM

Running 25:58 intensity: (6 @0) + (8 @1) + (2 @2) + (41 @3) + (23:37 @4) + (1:24 @5) 4.97 km (5:13 / km) +93m 4:46 / km
ahr:172 max:187 shoes: Nike Pegasus 32

Parkrun- Bez Park
Legs were heavy but I felt good and pushed quite hard. Extra motivation trying to be 1st lady. Ate breakfast a bit late so it wasn't sitting too nicely
97/52/1

Friday Apr 27, 2018 #

7 AM

Running 29:55 intensity: (9 @0) + (9 @1) + (52 @2) + (6:35 @3) + (22:05 @4) + (5 @5) 5.1 km (5:52 / km) +12m 5:48 / km
ahr:165 max:181 shoes: Nike Pegasus 32

Freedom day parkrun - Rondebult.
Nice catch up with Lisa. Very muddy

Running 29:24 intensity: (12 @0) + (6 @1) + (7 @2) + (58 @3) + (27:28 @4) + (33 @5) 5.04 km (5:50 / km) +7m 5:48 / km
ahr:170 max:190

Freedom day parkrun - Victoria lake
Feeling decent. Another chatty run.

Running 32:08 intensity: (9 @0) + (6 @1) + (10 @2) + (6:48 @3) + (19:18 @4) + (5:37 @5) 4.97 km (6:28 / km) +80m 5:59 / km
ahr:169 max:203

Freedom day parkrun - Bez Park
Legs starting to feel a bit heavy. Few short walks

Tuesday Apr 24, 2018 #

4 PM

Running 55:36 intensity: (14 @1) + (5:23 @2) + (16:07 @3) + (33:52 @4) 8.41 km (6:37 / km) +117m 6:11 / km
ahr:158 max:175 shoes: Nike Pegasus 32

Mid-week (decent) run! Yay.
2 solid nights of sleep and I'm feeling a bit more alive.

Sunday Apr 22, 2018 #

4 PM

Running 20:29 intensity: (26 @1) + (14 @2) + (19:49 @3) 3.08 km (6:39 / km) +83m 5:52 / km
ahr:150 max:158 shoes: Nike Pegasus 32

Short one. Feeling so flat and tired!

Thursday Apr 19, 2018 #

2 PM

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike air pegasus 30

Warm up with cross country team
3 PM

Running 32:18 intensity: (24 @1) + (14 @2) + (21:42 @3) + (9:58 @4) 5.23 km (6:11 / km) +51m 5:53 / km
ahr:155 max:166 shoes: Nike air pegasus 30

With Dyll from school after the storm

Tuesday Apr 17, 2018 #

2 PM

Running 11:30 intensity: (2:09 @1) + (54 @2) + (6:35 @3) + (1:52 @4) 1.45 km (7:56 / km) +19m 7:27 / km
ahr:143 max:171 shoes: Nike Pegasus 32

Warm up with XC kids.

Sunday Apr 15, 2018 #

9 AM

Running 44:58 intensity: (3 @1) + (5:29 @2) + (12:21 @3) + (24:15 @4) + (2:50 @5) 6.53 km (6:53 / km) +150m 6:11 / km
ahr:159 max:191

Around the back of Rhodes Park, up Juno to Jeppe Boys and home. Tired legs. Beautiful morning

Saturday Apr 14, 2018 #

8 AM

Running 29:12 intensity: (35 @0) + (10 @1) + (8:33 @2) + (19:54 @3) 5.0 km (5:51 / km) +89m 5:22 / km
ahr:141 max:153

Bez Park parkrun
So lucky to have this one so close to home. Felt decent.
96 / 52 / 1
7 PM

Orienteering 26:05 intensity: (32 @0) + (2:17 @1) + (19:39 @2) + (51 @3) + (2:44 @4) + (2 @5) 4.25 km (6:08 / km) +79m 5:37 / km
ahr:134 max:180 shoes: MudClaw-272

Jackal Creek Night.
Really enjoyed it. Good course planning with lots of direction changes and interesting control sites. A couple of route choices too. Heather started 1 min behind me. I was sloppy to start and she closed the gap by #5. She led to #7 and then I snuck ahead and slowly pulled the gap back up to 1min at #21. I stuffed up #22. She recaught me. Managed to pull a few seconds ahead into the finish.
2nd place in the end. Felt very rusty

Women - Splits

Wednesday Apr 11, 2018 #

5 PM

Running 26:52 intensity: (23 @1) + (22 @2) + (21:10 @3) + (4:57 @4) 4.05 km (6:38 / km) +54m 6:13 / km
ahr:154 max:163 shoes: Nike Pegasus 32

Managed to sneak in a quick session before the storm. Rolling hills. 5x 50sec

Sunday Apr 8, 2018 #

6 AM

Running 1:29:56 intensity: (6 @0) + (14 @1) + (32 @2) + (36:06 @3) + (52:46 @4) + (12 @5) 14.76 km (6:06 / km) +83m 5:56 / km
ahr:161 max:181

Alan Robb 15km
Initially entered the 32km but it was clear that was a bad idea with the current training levels. Was a bit worried 15 would even be a bit much but managed nicely.

Saturday Apr 7, 2018 #

8 AM

Running 28:32 intensity: (12 @0) + (11 @1) + (56 @2) + (5:58 @3) + (20:44 @4) + (31 @5) 4.93 km (5:47 / km) +49m 5:31 / km
ahr:164 max:181 shoes: Nike Pegasus 32

Atholl parkrun.
Quite a lekker little route. And not too busy which is always a winner. Chest felt slightly better today.
95 / 52 / 1

Friday Apr 6, 2018 #

8 AM

Running 28:25 intensity: (1:37 @2) + (15:02 @3) + (11:46 @4) 4.09 km (6:57 / km) +61m 6:28 / km
ahr:156 max:170 shoes: Nike Pegasus 32

Keeping it chilled. My lungs really aren't doing their thing. I'm not sure if it's still from the mild colds / chests I've had. I think this blood donating thing is also costing the team. I need to do more research but I think I'm giving away about 12% of my oxygen carrying capacity every 8 weeks and I'm not sure how quickly you can get back to previous levels etc.

Tuesday Apr 3, 2018 #

9 AM

Running 49:44 intensity: (17 @1) + (21 @2) + (4:35 @3) + (44:31 @4) 7.66 km (6:30 / km) +124m 6:01 / km
ahr:169 max:178 shoes: Nike Pegasus 32

From Alex's with Dyllan. Feeling pretty useless.

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