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Training Log Archive: Sarah

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Running12 4:15:13 14.35 23.1
  Cycling4 3:35:25 33.02(9.2/h) 53.14(14.8/h)
  MTB-O1 1:17:00 7.27(10:35) 11.7(6:35)10 /12c83%
  Orienteering3 1:01:24 1.86 3.015 /17c88%
  Track/speed work3 53:50 5.28 8.5
  stationary bike2 42:00
  other1 8:00
  Total23 11:52:52 61.79 99.4425 /29c86%
averages - sleep:8.6 rhr:51

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Friday Jan 30, 2009 #

Note
(rest day)

My left calf is quite sore. Not much fun walking home from school.

Thursday Jan 29, 2009 #

other 8:00 [2]

Had PE for the first time this term. We had to jump on the spot for 2mins 4x. Not what my calves needed. Boring lesson

Note

Track at Goudrif was canceled because of the rain. Not a bad thing. My calves are sore

Wednesday Jan 28, 2009 #

Running (Wits training) 10:21 [2]
ahr:157 shoes: Adidas Response

Only 6 people at training today. We went for a run outside the stadium to warm up because the field was flooded.
C • Flooded field 1

Orienteering (At Wits) 27:20 [3]
shoes: Adidas Response

I did a relocation exercise with Steph. It wasn't great because we know the map too well. We also did 2 control description memory things.

I managed to get the bus to Wits today. Yay

Tuesday Jan 27, 2009 #

Running 17:11 [3]
shoes: Adidas Response

I wanted to go for a ride but by the time the afternoon rain had stopped I could only fit in a short run before supper.

Monday Jan 26, 2009 #

Running 21:02 [2] 3.0 km (7:01 / km)
ahr:151 max:170 slept:10.0 shoes: Adidas Response

My legs are rather sore so I went for a short slow run.

stationary bike warm up/down 20:00 [2]
ahr:140

Had a long warm down and good stretch.

Sunday Jan 25, 2009 #

Event: Gauteng Short Course - JHB Zoo
 

Orienteering race (Short course 1) 24:04 [5] *** 3.0 km (8:01 / km)
spiked:15/17c shoes: New Balance 472

First short course event of the year at Jhb zoo. I had a good run. I made 2 mistakes- I missed a path to 5 so had to go a longer way round and I exited 7 in the wrong direction. I think most of my route choices were good and I pushed hard and remained focused. I came 4th, 3 mins behind Salome.

Course 3 - Splits

Thursday Jan 22, 2009 #

Track/speed work 14:12 [5] 3.2 km (4:26 / km)
ahr:170 max:196 shoes: Adidas Response

Tough but really fun. I did 16 x 200m with 30sec recovery. A great session because it didn't turn into a slog. My times ranged from around 48 to 53sec. Nice to run with a group even if they were lapping me

Track/speed work (warm down/up) 8:00 [2]
shoes: Adidas Response

Did strides and 2 laps warm down.

Wednesday Jan 21, 2009 #

Track/speed work race 4:38 [5] 1.0 km (4:38 / km)
shoes: Adidas Response

Did a km after O training. I ran most of the way with Jess and Steph who was taking it easy. I felt reasonable but time wasn't great

Orienteering 10:00 [3]
shoes: Adidas Response

We didn't do much at training because it was raining. Did a bit of map memory and a mini course on the field.

Note

I tried to get the bus to Wits today but it didn't go well. I waited at the bus stop for over an hour then I phoned my mom who took me. Apparently there was a bus strike

Tuesday Jan 20, 2009 #

Cycling (Bill Stewart- Derby rd) 46:45 [3] 14.03 km (18.0 kph)
ahr:153 max:179

Loads of runners about at the moment. I passed a guy going over the bridge then he caught me going up the hill in Reginald rd and the race was on. Definitely got the heart rate up. Av 18.2 Mx 44.5

Sunday Jan 18, 2009 #

Running 14:53 [2] 2.0 km (7:27 / km)
ahr:149 max:168 shoes: Adidas Response

That wasn't much fun. I was going to do my 4km route passed our old house. My legs felt heavy, my blister was sore and after a km I started feeling sick. I tried to walk it off but then it started raining. Luckily my parents were at the old house so I got a lift home

Friday Jan 16, 2009 #

Cycling (Bill Stewar t- Derby rd) 47:21 [3] 14.32 km (18.1 kph)

Did the usual route but from Derby rd so it was a bit longer. I felt good and really enjoyed it.

Thursday Jan 15, 2009 #

Track/speed work (Goudrif) 27:00 [4] 4.3 km (6:17 / km)
shoes: Adidas Response

Went to the track session Lisa mentioned in her blog. We did 4x 100m strides then the plan was 4 sets of 600m and 400m. I halved the first set, did the 2nd one, did 600m then did the last set. Tough session but I survived and enjoyed it.

Wednesday Jan 14, 2009 #

Running 27:34 [3] 4.0 km (6:54 / km)
ahr:159 max:178 shoes: Adidas Response

Ran to Royal oak and back. The first 2km's took 13:46. The last 2km's took 13:48.

Tuesday Jan 13, 2009 #

Running 21:34 [3]
ahr:159 shoes: Adidas Response

Monday Jan 12, 2009 #

Note

Moved house today. Rode my bike to the new house (mostly downhill) and got drenched.

Sunday Jan 11, 2009 #

MTB-O race (Groenkloof) 1:17:00 [5] *** 11.7 km (6:35 / km)
ahr:165 max:193 spiked:10/12c

I did the middle. I enjoyed it a lot but wasted loads of time faffing. I'm still getting the hang of having to think about so many things at once and I definitely need to make a map board. I managed to find the muddiest spot to fall over and had to spend a few minutes trying to get the mud off my map so I could read it. Sam was the 1st lady in about 50 mins. Looking forward to the next one.

Friday Jan 9, 2009 #

Running (Sasol wichwood) 18:25 [5] 3.2 km (5:45 / km)
ahr:176 max:193 rhr:53 slept:10.0 shoes: Adidas Response

This was the last time I'll run this route from royal oak because we are moving on Monday. I'm pleased with my time although it's quite a way off my fastest. My lungs couldn't keep up with my legs.
C • moving 3

Thursday Jan 8, 2009 #

Cycling 48:45 [3] 13.24 km (16.3 kph)
ahr:160 max:176 slept:10.0

Did my usual Bill Stewart leg and added a few extra loops at the end.

Wednesday Jan 7, 2009 #

Running (Park,Rhett's house) 24:26 [2] 3.6 km (6:47 / km)
ahr:166 max:184 rhr:48 slept:6.0 shoes: Adidas Response

Woke up to listen to the cricket at 2 this morning so I'm rather tired although it was definitely worth it. I went at 18h00 and it was still hot. I didn't feel like going but I'm glad I talked myself into it.

Tuesday Jan 6, 2009 #

stationary bike 22:00 [2]
ahr:141 max:164 rhr:49 slept:9.0

Feeling lazy and it's damn hot.

Monday Jan 5, 2009 #

Running (Sasol wichwood) 22:24 [3] 3.3 km (6:47 / km)
ahr:165 max:176 rhr:49 slept:8.5 shoes: Adidas Response

Had a relaxed run. Took a bit of a detour to avoid a savage poodle which was attacking everyone who walked down St David street.

Sunday Jan 4, 2009 #

Running 26:14 [3]
max:189 rhr:56 slept:8.0 shoes: Adidas Response

I did a km warm up, stretched then did some strides. I did 3 hill runs from just above Highland Rd to outside my house. I had 4min breaks between each one which included running back down. I did 1:27, 1:28 and 1:32.

Saturday Jan 3, 2009 #

Cycling (Rietvlei) 1:12:34 [3] 11.55 km (9.5 kph)
ahr:162 slept:8.0

Wow. That was really fun. Rode with Alex, Ewen and Carlos at Rietvlei Farm. We did 2 laps of the green route. It got pretty hectic among the trees with some tight corners and the downhill was scary. Cool place.

Friday Jan 2, 2009 #

Running 28:34 [3] 4.0 km (7:09 / km)
ahr:159 max:181 rhr:53 slept:10.0 shoes: Adidas Response

Ran to our new house and back. Alex ran the first bit with me then ran on to fetch something from Lisa's house. It was 15:30 so it was far too hot. I felt dead and ran really slowly.

Thursday Jan 1, 2009 #

Running 22:35 [2]
ahr:141 max:185 slept:6.0 shoes: Adidas Response

Went for a short run/walk at around 9. Started with my dad and gran then ran home as fast as I could.
Had a picnic with my grandparents at Golden Harvest then had a nice walk around. It's a popular new years day picnic spot

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