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Training Log Archive: Sarah

In the 31 days ending Dec 31, 2009:

	activity	#	time	miles		km		+m
	Running	13	6:03:34	19.49		31.36
	Cycling	3	3:11:17	33.03	(10.4/h)	53.15	(16.7/h)
	Track/speed work	3	1:27:00	3.42		5.5
	Orienteering	2	1:17:20	4.25	(18:12)	6.84	(11:18)	240	25 /	40c	62%
	Swimming	1	1:00:00
	Paddling	1	45:00
	stationary bike	1	35:00
	Total	22	14:19:11	60.18		96.85		240	25 /	40c	62%
averages - sleep:9.4 weight:58kg

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Thursday Dec 31, 2009 #

Running race (Rietondale) 58:13 [5] 10.0 km (5:49 / km)
slept:10.0 shoes: Adidas Response

Great way to end the year. Hurt quite a lot though. Bit of a strange loopy route with an unexpected hill. Started reasonably fast and not seeing km markers for the first bit didn't help.
The first 4km took 22:09, 5km 5:26, 6km 6:32, 7km 7:16, 8km 5:26, 9km 5:55, 10km 5:27.
Gonna have some seriously sore legs tomorrow.

Wednesday Dec 30, 2009 #

Cycling 57:49 [3] 15.11 km (15.7 kph)
slept:10.0

Around the top of Bill Stewart and back past Bedford Centre. Alex joined me. Av 15.8 Max 49.8

Tuesday Dec 29, 2009 #

Running 24:14 [2]
slept:9.0 shoes: Adidas Response

Afternoon run. Felt good for the first bit then started feeling weird so cut it short.

Sunday Dec 27, 2009 #

Orienteering race (Sprint Cup Prelim) 33:47 [5] *** 2.43 km (13:54 / km) +110m 11:20 / km
spiked:13/14c slept:9.0 shoes: New Balance 472

Kloofendaal 1:5'000
Had a good, consistent run. Took it easy on the first few and became more confident. I felt like I was reading the map well. Messed up #6, the cave, but otherwise I had a smooth run. Tried to hold back a bit on the last few because I didn't want to blow the legs. Only 11 minutes behind Fin Anni-Maiji Fincke ;-) but 1min30 ahead of Salome.

Orienteering race (Sprint Cup final) 31:14 [5] *** 2.61 km (11:58 / km) +130m 9:35 / km
spiked:12/14c shoes: New Balance 472

So I was the first SA lady off. Salome and Cindy caught me on the way up to #5. No one passed me tho so I felt like I was doing all the nav, but I was also setting the pace, which I could handle. Jess L then came cruising past to #7. Salome and I latched on and the 3 of us raced along at a crazy pace. Then on the way to #10 I stuffed up. I took a different route choice which looked good to me. It wasn't good and Jess and Salome were already down the hill when I came into the control. I caught a bit on them but not enough. Oh well. It was nice to be in on the action at the sprint cup for once. I usually stuff up the prelim so don't have any fun in the final.
The juniors dominated today!
I think my fitness is coming on nicely. The hills got me a bit though. Lots of work to do still. I'm really looking forward to the sprint series

Saturday Dec 26, 2009 #

Paddling 45:00 [2]

On Buffelspoort keeping an eye on Alex swimming.

C • Lifesaver 2

Thursday Dec 24, 2009 #

Running (road) 23:12 [4] 3.6 km (6:27 / km)
slept:9.0 weight:58.2kg shoes: Adidas Response

Went for a 'remember how to hurt' run. Pushed hard and felt okay. Kept an eye on my ITB with the plan to walk if it played up but it behaved.

Running 13:00 [3] 2.0 km (6:30 / km)
shoes: Adidas Response

Had a good stretch, then wondered if the legs would be up for another round. So went for a chilled jog. Oh boy. The sprint cup will be interesting...as always.

C • oh boy 2

Tuesday Dec 22, 2009 #

Note
(rest day)

Bit worried about my right ITB. It was sore after yesterdays run.

Monday Dec 21, 2009 #

Running 28:30 [3]
slept:10.0 weight:57.8kg shoes: Adidas Response

Warmed up to Rhodes Park where I joined the family, who were having an afternoon stroll. I did 2 fast laps of the dam with Billy who scared all the ducks away for me. Then I ran around the fields to see what they are like. They're decent but a bit closed in which makes them feel unsafe somehow. Pushed hard up the hill home.

Sunday Dec 20, 2009 #

Running intervals 23:32 [4] 3.6 km (6:32 / km)
slept:9.0 shoes: Adidas Response

Wasn't feeling it this morning. Eventually got out the door by half 7 and it was already too hot. Ran a similar route to normal. Did a 10min warm up which was really slow then tried to do some intervals. 5 sets of 1min fast 1min slow then crawled home.

Saturday Dec 19, 2009 #

Cycling 53:28 [3] 14.44 km (16.2 kph)
slept:10.0

Pleasant ride up to Bill Stewart. Nice breeze to keep me cool.

Friday Dec 18, 2009 #

Running 18:25 [2] 2.8 km (6:35 / km)
slept:10.0 shoes: Adidas Response

Slow and short.

Wednesday Dec 16, 2009 #

Running 30:00 [3]
slept:11.0 shoes: Adidas Response

Easy jog up to Fotheringham were I met my parents on their walk. They admired the view while I did 2 x 400m with 2min rest. Pushed hard. The park was buzzing because of the public holiday.

Tuesday Dec 15, 2009 #

Running 25:32 [2] 3.7 km (6:54 / km)
slept:10.0 shoes: Adidas Response

Chilled run. Have few niggles. Nice weather.

Monday Dec 14, 2009 #

Track/speed work 32:00 [5]
slept:10.0 shoes: Adidas Response

My plans for a morning session were spoilt by the rain.
So I went at about 16h30. Ran up to Fotheringham. Wanted to do a pyramid like last Monday but I soon figured out that what I thought was 100m on the soccer field was a bit longer. So I abandoned the pyramid plan. Ended up doing 6x ±120m with 30sec rest : 28; 25; 27; 26; 26; 27.
Then 6x ±240m with 1min rest: 1.02; 1.04; 1.07; 1.06; 1.07; 1.06.
Weird session but I guess it was still good. The last few intervals hurt big time.

Sunday Dec 13, 2009 #

Note
slept:10.0 (rest day)

Went for a walk with the family. Had a good stretch and did some strength afterwards.

Saturday Dec 12, 2009 #

Cycling 1:20:00 [3] 23.6 km (17.7 kph)
slept:9.0

Ave 18.1 Max 40.3
Rode to my Gran's house, chilled for a bit and had a drink and cupcake, then rode home.

Friday Dec 11, 2009 #

Running 29:30 [5]
slept:7.0 shoes: Adidas Response

Similar session to yesterday. Was planning to do a good session on a field but didn't feel like it by the afternoon. So I did 15min warm up, 6 x 1min hard 1min slow, then cool down home. Managed to do most of the 12 min high intensity on grass next to Roberts Ave although it's not ideal.

Thursday Dec 10, 2009 #

Running (road) 20:00 [3]
slept:9.0 shoes: Adidas Response

Hard session. 5 min warm up, then 10 x 30sec hard 30sec easy. 5 min warm down. Ran to Queen, along Roberts and up Onyx. Not the most fun session ever as I spend most of the time staring at my watch.

Wednesday Dec 9, 2009 #

Track/speed work 30:00 [4] 3.0 km (10:00 / km)
slept:9.5 shoes: Adidas Response

Got out the door by 6h20. Good warm up to Fotheringham. Then 5 laps of sprinting straights, jogging bends on the field which is about 400m. Then I ran home. Legs are a little stiff. Felt safe enough in the park.

Swimming 1:00:00 [3]

Got a major work out in the pool at the Hemers. Played a game of girls against guys, but it got a bit confusing when Jess joined the guys because they were out numbered. She refused to take her top off so we wouldn't get confused. I'm impressed that Bruce hasn't been lost yet.

C • Pool party 1

Tuesday Dec 8, 2009 #

Running 14:00 [2] 2.0 km (7:00 / km)
slept:10.0

To school and back to get my report. Finally I'm on holiday :-)

Note

Went for a walk up to Fotheringham Park with my dad. I forget how nice it is up there. Now all I have to do is convince my mom that it's safe to train there.

Monday Dec 7, 2009 #

Running warm up/down 30:00 [2]
slept:10.0 shoes: Adidas Response

Includes jogging to school this morning, walking/jogging to Jeppe Boys and warming up and down for intervals.

Track/speed work intervals 25:00 [5] 2.5 km (10:00 / km)
shoes: Adidas Response

Intervals on the bottom field at Jeppe. Pyramid from 100 to 500 and back. Started with 30 sec rest, increasing by 30 sec between each interval so had 2min or either side of 500m.

100m - 19
200m - 50
300m - 1.20
400m - 1.51
500m - 2.25
400m - 1.53
300m - 1.27
200m - 52
100m - 20

Decent session although my form definitely needs some work. My arms are all over the place.

Sunday Dec 6, 2009 #

Orienteering race 12:19 [5] *** 1.8 km (6:51 / km)
12c slept:7.0 shoes: New Balance 472

Test run of the Christmas event course after putting out a few controls. It was map memory with a few tricky legs. Fun!

Note

I'm trying to get my base training going. Glad I spoke to Nicholas and Steph about what I should be doing though because I was pretty clueless. Starting to realize that I actually don't know much about this training thing.
It'll be interesting to get input from our new coach.
For now: speed work and try and avoid running on the road.

Saturday Dec 5, 2009 #

Running 25:26 [3] 3.66 km (6:57 / km)
shoes: Adidas Response

Managed to get out the door by 6:20. Great time to run. Enjoyed it.

Thursday Dec 3, 2009 #

stationary bike 35:00 [3]

Was planning on going for a run but oh well. I've been feeling lazy when I get home from school this week and my back is sore from painting.
One more day and then I'm on holiday!

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