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Training Log Archive: Sarah

In the 31 days ending Jan 31, 2010:

activity

time

miles

Running

5:01:37

4.29

6.9

Cycling

3:11:00

24.73

(7.8/h)

39.8

(12.5/h)

Orienteering

2:36:40

8.82

(17:45)

14.2

(11:02)

280

27 /

50c

54%

strength

1:20:00

stationary bike

1:00:00

Paddling

40:00

Swimming

15:00

Total

14:04:17

37.84

60.9

280

27 /

50c

54%

averages - sleep:8.4 weight:57.9kg

2:13

0:00

» now

Sunday Jan 31, 2010 #

Event: Gauteng Short Course Wits Education Campus

9 AM

Orienteering race (Short Course 2) 19:41 [5] *** 2.8 km (7:02 / km)
spiked:15/15c slept:9.0 shoes: New Balance 472

At Wits Education Campus. Pleased with my result considering my current form. Enjoyed the course and managed to maintain a reasonable pace. Navigation was smooth. Was 5th. Steph won in 16:23

WOMEN - Splits

Friday Jan 29, 2010 #

2 PM

Swimming 15:00 [3]

Preparing for interhouse gala next Friday. Practiced the team races and did my training for the house captain's race.

3 PM

Note
slept:8.0

Had cricket practice. Had a good bowl which was fun. Arms were a bit sore from yesterday.

Thursday Jan 28, 2010 #

2 PM

Running (cross country) 20:00 [3]
slept:8.0 shoes: Adidas Response

We had 80 people so Cynthia and I had our hands full!

6 PM

Running warm up/down 25:00 [2]
shoes: Adidas Response

To Jeppe Girls, the cross country loop and crawled home.

strength 30:00 [3]
shoes: Adidas Response

Killer session. I wasn't feeling full of beans and Alex's circuit was tough. I've also never done that many push-ups in my life. I tried to take it easy, but I think I'm going to be sorry tomorrow.

Wednesday Jan 27, 2010 #

Note
slept:8.0

Feeling better today. Was glad cricket practice was canceled though. Should be up for cross-country training tomorrow.

Monday Jan 25, 2010 #

Note
slept:8.5 (sick)

Started getting a sore throat yesterday and it's worse today.

C • Sore Throat 1

Sunday Jan 24, 2010 #

Event: Gauteng Short Course Zoo

8 AM

Orienteering race (Short course 1) 25:59 [5] *** 3.4 km (7:39 / km)
spiked:12/13c slept:9.0 shoes: Adidas Response

Sprint Event at JHB Zoo. I had a good run. My navigation was smooth. Felt a bit rushed at the beginning but settled down nicely. Also felt like I was running well. Was 5th. Steph won in 22:07. Still trying to process that my smooth run put me 4 mins behind Steph even though she had a few wobbles.

Running warm up/down 20:00 [1]

Bit before and a nice jog around the Zoo after.

WOMEN - Splits

Thursday Jan 21, 2010 #

6 PM

Running 32:00 [3]
slept:8.5 shoes: Adidas Response

Jogged to Jeppe Girl's fields then did a warm up run with the group. Had to move it home afterward, because Alex was running late for his date.

strength 20:00 [4]

I designed the circuit for tonight. It included stairs, burpees, squats, sit-ups, calf raises, quite a bit of running and a few other things. We did 4 sets, 6, 8, 10 and 10. The last one was killer. Double the amount of people this week with Alex, Tommy and Dan joining us.

Wednesday Jan 20, 2010 #

4 PM

Running warm up/down 18:00 [2]
slept:7.5 shoes: Adidas Response

To Rhodes park and home.

Running intervals 10:00 [5]
shoes: Adidas Response

10 times 30 seconds on, 30 seconds off with Mike on the fields. Legs don't feel brilliant, but not too bad.

Monday Jan 18, 2010 #

5 PM

stationary bike 30:00 [2]
slept:9.0

Legs are sore today especially my right ITB so decided not to go for a run. Had a good, long stretch after. Hopefully they'll be up for some speed work tomorrow.

Sunday Jan 17, 2010 #

7 AM

Running warm up/down 15:00 [2]
slept:10.0 weight:58.2kg shoes: Adidas Response

Running 18:47 [4] 3.2 km (5:52 / km)
shoes: Adidas Response

Started fast and tried to maintain the pace. Had a good rhythm going. Nice route with lots of variation.

Saturday Jan 16, 2010 #

5 PM

stationary bike 30:00 [3]
slept:11.0

Friday Jan 15, 2010 #

Note
slept:7.0

Hectic day so my ride didn't happen. Eventually got home at 18:30 after the grade 8 welcome party. If this week is anything to go by it's going to be one crazy year!

Thursday Jan 14, 2010 #

6 PM

Running warm up/down 20:00 [2]
slept:8.0 shoes: Adidas Response

To Jeppe Girl's fields and then home after the session.

strength 30:00 [4]
shoes: Adidas Response

Lisa designed this evening's session. We set up stations around the field and had to do different exercises at and between each station. Things like skipping, lunges, sit-ups, burpies, cross-overs, compass jumps, plank and sprints. The first round included 4 of each exercise, then we had a break, did 6, then 8 and finally 10 of each exercise at each station. Fun but tiring.

Wednesday Jan 13, 2010 #

5 PM

Running 25:50 [3] 3.7 km (6:59 / km)
slept:8.0 shoes: Adidas Response

Slow. Heavy legs from yesterdays run and I'm worn out after my last first day of school.

Tuesday Jan 12, 2010 #

5 PM

Running 31:30 [4]
slept:5.5 shoes: Adidas Response

Good session with Alex. 12min warm up, down to Rhodes park and around the lake. Then 10x 30sec on, 30 sec off around the fields. About 10mins home with 2 hill runs thrown in. Legs felt great.

Sunday Jan 10, 2010 #

Event: Dullstroom Intenational Training Sprint

Note
slept:8.0

Put out controls in Dullstroom for the sprint training. Managed to get them all in the right place. Phew!
Apparently my knots aren't up to standard though:-). Cool weekend.

Saturday Jan 9, 2010 #

Event: Sabie International Training Event

Orienteering race 1:51:00 [5] *** 8.0 km (13:53 / km) +280m 11:49 / km
22c slept:7.5 weight:57.6kg shoes: VJ Twisters

Training event. Klipkraal, 1:15'000
Thoroughly enjoyed it. Didn't have too many problems and was moving nicely for the first half. Slowed down quite a bit and lost concentration towards the end though. Enjoyed the area a whole lot more this time, probably because I knew what to expect.
Can't wait to see my GPS track...

Blue - Splits

Thursday Jan 7, 2010 #

Running 19:30 [2]
slept:10.0 shoes: Adidas Response

Chilled afternoon run.

Wednesday Jan 6, 2010 #

Cycling 58:00 [2] 13.6 km (14.1 kph)
slept:8.0

With Alex and Jane. From the farm, along the river and back on the main road.

Tuesday Jan 5, 2010 #

Running 34:00 [3]
slept:8.0 shoes: New Balance 472

Pre-breakfast run to the weir with Alex and Jane. Nice route. Legs took a while to get going.

Note

Nice walk at Maretlwane. I wasn't feeling so hot so decided to skip the afternoon session and watch cricket instead.

Monday Jan 4, 2010 #

Running 12:00 [4]
shoes: New Balance 472

Ran from below the slides in Easter Kloof to the car. Our walk to the waterfall didn't happen because it poured. We weren't exactly expecting rain so we weren't prepared. Got stung by a wasp again.

Paddling 20:00 [3]

Afternoon paddle to the other side of the dam to meet Jane and Cath.

Sunday Jan 3, 2010 #

Cycling 2:13:00 [3] 26.2 km (11.8 kph)
slept:9.0

Rode from the farm along the river path, up Breedts Nek and back along the main road. Rode with Alex and NIc for the first bit. Cloudy and cold on top of Breedts Nek, but otherwise pleasant conditions.

Saturday Jan 2, 2010 #

Paddling 20:00 [3]

On Buffelspoort in the accord with Alex. Quite windy. Had to cut it short as it started raining. My arms are a bit pathetic.

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