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Training Log Archive: Sarah

In the 31 days ending Mar 31, 2007:

activity

time

miles

Track/speed work

5:55:00

other

3:15:00

Running

2:21:14

9.94

16.0

Orienteering

2:00:53

5.09

(23:45)

8.19

(14:46)

280

21 /

46c

45%

Total

13:32:07

15.03

24.19

280

21 /

46c

45%

averages - sleep:7.4 weight:53kg

2:35

0:00

» now

Thursday Mar 29, 2007 #

Track/speed work (Wits with Liz) 55:00 [4]
slept:7.0 shoes: New Balance 477

Didn't get as much sleep as I would have liked last night due to the hair raising cricket. It took a while to calm down after our narrow win.
Warm up, stetch
technical runs and striding x5
4 min recovery between:
100m - 21sec
200m - 45sec
300m - 1:15
400m - 1:38
300m - 1: 12
200m - 44sec
100m - 17sec
warm down.
My calves are very sore, not when I am running and walking which but when I'm still which is new to me.

Wednesday Mar 28, 2007 #

Running (B) 25:10 [3] 4.0 km (6:18 / km)
shoes: New Balance 477

Had a relaxed run. It was quite cool and windy. I was suprised at my time because last week when I really pushed I was only 30sec faster. My calves never seemed to warm up, even after all the stretching, so I could feel that they were tight the whole way.

Monday Mar 26, 2007 #

Track/speed work (Wits with Liz) 1:00:00 [5]
shoes: New Balance 477

Warm up 1 lap and stretching
Technical runs
6x striding
4x 400
1- didn't time
9 min rest
2- 1:46
5 min rest
3- 1:37
5 min rest
4- 1:42
Warm down 1 lap
I gave no. 3 everything thinking that it was my last one but because it was quicker than that previous one I had to do another lap. On all of the laps 200 to 300m was the worst part. A tough but good session.

Sunday Mar 25, 2007 #

Orienteering race (Pelindaba West-Green) 1:08:18 [5] *** 3.9 km (17:31 / km) +120m 15:11 / km
spiked:10/14c slept:6.0 shoes: New Balance 477

It was a tough course. It was rough under foot. My navigation was ok. I messed up no 4 so Jess Hemer caught up to me. No 8 didn't quite go as planned. I eventually found the right path. I caught up to Jess Lund at no 12.

Green - Splits

Thursday Mar 22, 2007 #

Track/speed work (Wits with Liz) 50:00 [3]
shoes: New Balance 477

Just Alex and I with Liz.
2 laps warm up
2 technical runs
5 strides
3 laps jogging ans sprinting between whistle blows
2 laps walking bends, stridding straights
1 lap warm down
I think I'm getting the hang of it but I have to think a lot. My calve were sore when I stood still but fine when I as running.

Wednesday Mar 21, 2007 #

Running (Bedford TT) 24:44 [5] 4.0 km (6:11 / km)
weight:53kg shoes: New Balance 477

Monday Mar 19, 2007 #

Running (Morning training) 18:00 [2] 2.0 km (9:00 / km)
shoes: New Balance 477

Had a really relaxed run with Faith around the lower school grounds. It was quite cold.

other (Practice) 1:00:00 [3]

My calves were killing me when I stood still so I had to keep moving. We played full field with six people a side. I was playing link so I did a lot of running.

Note

Had a flu vaccination for the first time. My arm feels pretty bruised.

Note

I can't do track today because I am playing in a piano concert.

Sunday Mar 18, 2007 #

Orienteering race (Wilds short course) 40:00 [5] *** 2.39 km (16:44 / km) +160m 12:32 / km
21c shoes: New Balance 477

The Wilds is a beautiful place that I didn't know existed. It was technical and the map wasn't so easy to read. It isn't the safest area but we had no problems with guards, police and a early Sunday morning. I carried a whistle which was rather a pain and made a lot of noise.
I caught up to Salome and just managed to stick to her. Zoe and Jess H beat me by about 30sec. I ran pretty fast but could have mae some better route choices
Lots of NW schools league guys came. Pity no East guys came

Long - Splits

Thursday Mar 15, 2007 #

Track/speed work (Wits with Liz) 1:20:00 [3]
shoes: New Balance 477

Nice cool afternoon. The rain stayed off. Did 2 laps warm up, stretch and 3x2 technical runs. 4x striding
1 flat out 200m 34:24
3x around track jogging bends and fast running on straights
5x steps circuit.
warm down (1 lap).

Wednesday Mar 14, 2007 #

other (Practice) 1:00:00 [3]
weight:53.4kg

Note

I'm not going to the time trial because alex isn't feeling well and I'm pretty tired after hockey. It looks like it might rain.

Monday Mar 12, 2007 #

Running (Morning training) 15:00 [3] 2.0 km (7:30 / km)
shoes: New Balance 477

Orienteering race (Inter-schools final) 12:35 [5] *** 1.9 km (6:37 / km)
spiked:11/11c slept:8.0 weight:53kg shoes: New Balance 477

At Zoo Lake. I had a great smooth run. I made no mistakes and ran pretty well. I came second in u16 girls. Jess Lund beat me by a minute. Jess Hemer was 30 seconds behind. The navigation was very easy.

Thursday Mar 8, 2007 #

Track/speed work (Wits with Liz) 1:00:00 [4]
shoes: New Balance 477

A nice cool day today. Did 2 warm up laps, stretches, technical 4x40m. Strides 3x40m.
100m 20:01,
200m 41:8,
300m 1:18,
400 1:56
300m 1:28,
200m 52:7,
100m 19:8.
2 min recovery beween each leg except 5 mins between 400m and 2nd 300m. Had to push hard today. A tough sesion

Wednesday Mar 7, 2007 #

Running (Bedford TT) 28:20 [3] 4.0 km (7:05 / km)
slept:8.5 weight:52.6kg shoes: New Balance 477

My legs are rather sore so I took it very easy. It rained most of the time that I was running. Just hard enough to stay cool.

Monday Mar 5, 2007 #

Running (Morning training) 30:00 [3]
shoes: New Balance 477

Two laps around the lower grounds.

other (Practice) 1:15:00 [3]

Track/speed work (Wits with Liz) 50:00 [3]
weight:53kg shoes: New Balance 477

Started around 16:00 with Alex, Liz and Nicholas Warmed up, stretched and stides. Rather strange at first. Then 4x100m. It's cool to get some proper coaching. What a busy day!

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