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Training Log Archive: Sarah

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m
	Running	10	4:29:25	20.44		32.9		40
	Orienteering	3	2:45:18	8.12	(20:21)	13.07	(12:39)	320	23 /	27c	85%
	Track/speed work	2	1:20:00	1.55		2.5
	other	1	1:00:00
	stationary bike	1	35:00
	Total	17	10:09:43	30.12		48.47		360	23 /	27c	85%
averages - sleep:7.9 weight:54.5kg

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Wednesday May 30, 2007 #

Running (warm up) 10:00 [3] 1.5 km (6:40 / km)
shoes: New Balance 477

A short run through Emmarentia. Felt very disorientated as I haven't been there for a while.

Running (Hill intervals) 40:00 [5]
shoes: New Balance 477

6x fast striding
6x short hill:130m
recovery jog/walk back
25:25, 27:19, 27:84, 27:44, 25:59 (thought this was the last one), 25:22
Long hill:265m
1:15:07 (265m seemed pretty far)
Warm down.

Monday May 28, 2007 #

Running race (cross count Gauteng final) 25:00 [5] 4.05 km (6:10 / km)
shoes: New Balance 477

A really tough course today at Sandringham. I didn't feel too good after the first major hill. There was alot of climb. All good runners as it was top 20 from each district. I came 36. Stephanie Courtnage won the Junior race.

Sunday May 27, 2007 #

Event: NASREC Short Course Series

Orienteering race (Short course) 31:18 [5] *** 4.29 km (7:18 / km) +40m 6:58 / km
spiked:17/17c shoes: New Balance 477

A run 'till your lungs explode' course. Not much navigation involved. I enjoyed it but had to walk between 14 and 15 which was frustrating because I could see the control from a mile away.I think I came 6th. I beat Zoe but she was saving up for tomorrows final. The numbers on the controls were hard to find. Didn't use Emits which made things quite tricky.

Thursday May 24, 2007 #

Running (Sasol-wichwood) 21:55 [3] 3.35 km (6:33 / km) +40m 6:10 / km
shoes: New Balance 477

A bit warmer today. Felt pretty good. Legs are a bit sore.

Wednesday May 23, 2007 #

Note

I couldn't go to training with Liz today at Emmarentia because Alex only finished at 4. It's a pity because I wanted to get a hard session in before Nasrec on Sun. I'm also writing accounting and EMS tomorrow. Lots of studying to do.

Monday May 21, 2007 #

Running race (Inter-school cross count) 18:00 [5] 3.5 km (5:09 / km)
shoes: New Balance 477

Same route as Friday. It is freezing today. I pushed really hard because I needed a top 20 spot. I came 13th! I felt like throwing up afterwards and my shoulder was really sore.
Started exams today.

C • Well done! 1

Sunday May 20, 2007 #

Note
slept:10.0 weight:54kg

Went for a walk with my mom. About 2.5km

Friday May 18, 2007 #

Running race (Inter-schools) 20:00 [5] 3.5 km (5:43 / km)
shoes: New Balance 477

At Zoo lake. I tried to start faster. I came 20th. My legs could have felt better.

Thursday May 17, 2007 #

Track/speed work (Wits with Liz) 30:00 [3] 2.5 km (12:00 / km)
slept:7.0 shoes: New Balance 477

Took it easy. Saving legs for tomorrow.
400m warm up
5 laps jogging bends, striding straights

Wednesday May 16, 2007 #

Running (cross country prac) 30:00 [3] 4.0 km (7:30 / km)
shoes: New Balance 477

500m warm up
Ran around lower school grounds 3 times. My calves were really sore.

Tuesday May 15, 2007 #

Running (cross country) 35:00 [2] 2.5 km (14:00 / km)
slept:7.0 shoes: New Balance 477

Woke up at 5 for maths olympiad. Ran to Jeppe Boys, trained with them and ran back to school. Did lots of stretching. My calves are very sore

Monday May 14, 2007 #

Running race (Inter-school) 20:30 [5] 3.5 km (5:51 / km)
slept:9.0 shoes: New Balance 477

At Bez Park. The course was about 700m shorter than usual so it was hard to pace myself. My calves were sore and the steep banks weren't much fun. I didn't do as well as I would have liked, dropping five places to 21. A busy week of training ahead

Sunday May 13, 2007 #

Event: Mohales Gate Colour-Coded

Orienteering race (Mountain Marathon green) 1:39:00 [5] *** 4.78 km (20:43 / km) +280m 16:01 / km
spiked:6/10c slept:7.0 shoes: New Balance 477

I took the first control slowly because it seemed quite tricky but it wasn't that difficult. I made a big mess of no.6 but the others went well. I had good plans but they didn't all come off. It was rough under foot so my right ankle is a bit sore. It was a hot day. I was almost crawling up the last hill. Salome caught up to me with the help of my dads navigation. I was third lady.

Saturday May 12, 2007 #

Note
slept:8.0

Netball tournament. Played goal attack so lots of running. I played 5x 20minute games

Wednesday May 9, 2007 #

Track/speed work (Wits with Liz) 50:00 [4]
slept:7.5 shoes: New Balance 477

First track training in quite a while. It took a while to get my striding right.
Warm up 800m
striding x5
100m, 1:43 recovery, 400m, 2:32 recovery X 3
20:65
1:44
23:50
1:48
21:99
1:39
warm down

Monday May 7, 2007 #

Running race (Inter-school) 24:00 [5] 4.0 km (6:00 / km)
shoes: New Balance 477

A really enjoyable course at Sandringam. It was all hilly. One part went on a single track through a wooded area, another bit through a golf course and we even had to run through a river. I pushed hard after about 2km. I came 16th which is the same as my previous race but the private schools were back from holiday so more competition.

Sunday May 6, 2007 #

Orienteering (Map memory) 35:00 [3] 4.0 km (8:45 / km)
shoes: New Balance 477

Roc held a training event at golden havest. There were about 15 people which is better that normal. The whole course was map memory. A few legs were quite tricky and I had to concentrate hard. It was a worth while training event.
I don't feel very fit after my last two weeks of not much training. My chest is quite tight.