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Training Log Archive: Sarah

In the 31 days ending Dec 31, 2012:

	activity	#	time	miles		km		+m
	Running	17	10:18:57	55.7		89.65
	Cycling	5	9:56:23	111.23	(11.2/h)	179.0	(18.0/h)
	Orienteering	6	2:37:12	9.8		15.77		90	25 /	92c	27%
	Adventure Racing	1	2:10:00	14.29	(9:06)	23.0	(5:39)
	stationary bike	2	1:20:00
	strength	2	30:00
	Swimming	1	25:00
	Total	31	27:17:32	191.02		307.42		90	25 /	92c	27%
averages - sleep:7.6

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Monday Dec 31, 2012 #

6 PM

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Fuji Racers

From the digs to Melville koppies and back. Awesome blast down the hill racing Jimmy.

Sunday Dec 30, 2012 #

6 PM

Running 34:00 [3] 5.0 km (6:48 / km)
shoes: Adidas Star Ride

Up to the monument. Still hot...

Thursday Dec 27, 2012 #

5 AM

Cycling 1:10:00 [3] 20.0 km (17.1 kph)
shoes: Scott Scale MTB

Utopia to Buffelspoort dam and back.

10 AM

Note

Hike from Maretlwane to Easter kloof with Alex, Steph, Rob and Murray. About 19 km in 5.5 hrs. A bit of running and lots of great kloofing.

Wednesday Dec 26, 2012 #

9 AM

Cycling 1:20:00 [3] 26.0 km (19.5 kph)
shoes: Scott Scale MTB

Sparkling Waters loop from Utopia

2 PM

Note

Chilled hike + kloofing from Utopia through parts of Cedarberg and Tonquani

Tuesday Dec 25, 2012 #

8 AM

Running 1:10:00 [2] 10.42 km (6:43 / km)
shoes: Adidas Star Ride

Chilled jog with Lisa through Bedford. Nice to catch up.
Tried out my cool new running top from Alex and Steph :)

Monday Dec 24, 2012 #

6 AM

Running 1:00:00 [3] 9.1 km (6:36 / km)
slept:7.0 shoes: Asics Fuji Racers

Lovely run with Alex, Steph, Jimmy, Melanie, Alex W and Zas. Killer little loop over the koppies.

Saturday Dec 22, 2012 #

7 AM

Cycling (Suikerbos tar loop) 3:08:00 [3] 60.0 km (19.1 kph)
slept:8.0 shoes: Giant OCR3

Awesome but tough ride. My definition of hilly has changed somewhat...

Friday Dec 21, 2012 #

4 PM

Running 29:00 [3] 4.6 km (6:18 / km)
shoes: Adidas Star Ride

With 10* 30 sec on / 30 sec off thrown in. Hip flexors are a bit tight.

Thursday Dec 20, 2012 #

9 AM

Cycling 2:45:00 [3] 48.0 km (17.5 kph)
shoes: Scott Scale MTB

Late night so bit of a late start. Luckily not too hot. Over Sylvia's Pass, to the Zoo, Rosebank, Norwood, Linksfield, Edenvale and home through Bedfordview.

Wednesday Dec 19, 2012 #

11 AM

Swimming (Zoo Lake pool) 25:00 [3]

Nice swim to cool down after some Zoo Lake map updating. Nice pool, only 25m though.

Tuesday Dec 18, 2012 #

4 PM

Running (Royal oak loop) 31:25 [3] 4.71 km (6:40 / km)
shoes: Adidas Star Ride

Not feeling olympic today so just a chilled run instead of the planned speed session.

Sunday Dec 16, 2012 #

8 AM

Running 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Adidas Star Ride

Wigglers and Wobblers Hat race. Chilled run with Zoe

Saturday Dec 15, 2012 #

8 AM

Cycling 1:33:23 [3] 25.0 km (16.1 kph)
slept:8.0 shoes: Scott Scale MTB

At Groenkloof with Salome and Nico. Trying to improve our mad technical skills. Not as much mud as I expected.

10 AM

Running 27:15 [2] 4.22 km (6:27 / km)
shoes: Asics Fuji Racers

Chilled run by myself on one of the hiking trails. Undulating, rocky single track and I didn't see a sole - Awesome!

Friday Dec 14, 2012 #

3 PM

Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov-8 X-Talons 212

Warm up run with Garry at the Wilds. Waiting for Brad and Tim to arrive.

Orienteering intervals (Wilds) 40:00 [3] *** 4.0 km (10:00 / km)
31c slept:8.0 shoes: Inov-8 X-Talons 212

5 intervals of 4-8 controls. Some interesting route choices with multiple path / straight options. Paths were a bit slippery and it was raining towards the end.

Thursday Dec 13, 2012 #

5 PM

Running 33:36 [3] 5.1 km (6:35 / km)
slept:6.0 shoes: Asics Fuji Racers

At Zoo Lake.
Checking out how much updating the map needs for the schools league event in Jan. Legs felt decent.

Wednesday Dec 12, 2012 #

6 AM

Running hills (Protea-nile) 29:00 [4] 4.42 km (6:34 / km)
slept:8.0 shoes: Adidas Star Ride

8 min warm up, 6 hills (44-48 sec) with ~2min recovery jog (across-down-along), 6 min cool down.

Tuesday Dec 11, 2012 #

5 PM

stationary bike 45:00 [3]
slept:8.0

Relatively chilled. Hills tomorrow morning...

Monday Dec 10, 2012 #

7 AM

Running 24:10 [2] 3.57 km (6:46 / km)
slept:9.0 shoes: Adidas Star Ride

C • Day off 2

5 PM

strength 20:00 [3]

+ a good stretch. And finally bought a foam roller.

Sunday Dec 9, 2012 #

Event: Sprint Cup

8 AM

Running warm up/down 10:00 [2]
shoes: Inov-8 X-Talons 212

9 AM

Orienteering race (Prelim) 27:13 [5] *** 2.7 km (10:05 / km) +90m 8:38 / km
spiked:10/13c slept:8.0 shoes: Inov-8 X-Talons 212

Pretoria Botanical Gardens. New Sprint Spec map - 1:5'000.
Made a few bad route choices (cutting across to #3 and zig-zaging to #7 instead of going round the top), was very hesitant into #8 and felt a bit dead in general but still a good enough run to put me in 2nd place, 1 second behind Jess L and 15 seconds ahead of Zoe. Perfect for an action packed final.

11 AM

Orienteering race (Final) 21:25 [5] *** 2.2 km (9:44 / km)
spiked:15/16c shoes: Inov-8 X-Talons 212

Intense race on an awesome course. Thought I'd blown it with a bad route to #3 but luckily didn't loose too much time. Caught up again as I cut a corner to #4. Zoe and I dropped Jess on the way to #5 and we ran together to #12. Got away from her taking a direct route down the hill and landed up right on #13. Bit of a nervous last few controls but in the end no mad sprinting required. Made it home 12 seconds ahead.

C • Well done 2

1 PM

Orienteering (control collecting) 15:00 [2] ***
5c shoes: Inov-8 X-Talons 212

Saturday Dec 8, 2012 #

7 AM

Note
slept:9.0 (sick)

Had a migraine. Started at 7ish, under control by 11.
Serves me right for trying to sleep in.

Friday Dec 7, 2012 #

4 PM

Running warm up/down 8:00 [2] 1.1 km (7:16 / km)
shoes: Asics Fuji Racers

Orienteering 25:00 [4] *** 2.7 km (9:16 / km)
27c slept:8.0 shoes: Asics Fuji Racers

Training at UJ.
5 intervals (4-7 controls each). Some great route choice / quick decision making practice and an awesome middle interval with intricate detail. Great to do this session before Sunday's race. Felt very rusty trying to read at speed at first. Also nothing like a group O' training session to get the motivation going again.
Times were: 4'11, 4'56, 4'39, 7'45 (putting out flags), 3'43.

Thursday Dec 6, 2012 #

5 PM

Orienteering (Emmarentia) 28:34 [3] 4.17 km (6:51 / km)
slept:8.0 shoes: Asics Fuji Racers

Dug out an old training map: 2.1km line course + 3 short control picking intervals (3-4 controls each). Legs felt good.

Wednesday Dec 5, 2012 #

7 PM

Running warm up/down 12:00 [1]
shoes: Asics Fuji Racers

Running race (Kinetic Night Run) 47:22 [4] 8.0 km (5:55 / km)
slept:8.0 shoes: Asics Fuji Racers

Randpark Golf Course.
Very slow tonight. Legs felt dead. Guess they're still tired from the weekend.

Tuesday Dec 4, 2012 #

6 AM

stationary bike 35:00 [3]
slept:8.0

Checking out the old PBG map.

strength 10:00 [3]

Sunday Dec 2, 2012 #

8 AM

Adventure Racing race (Kinetic Sprint) 2:10:00 [5] 23.0 km (5:39 / km)
slept:4.5 shoes: Asics Fuji Racers

With Salome at De Hoek Estate near Heidelberg.
The first leg went really well for us with some good nav and we were fortunate to get through before a swarm of bees attacked. Got on to the bikes in 1st and managed to maintain the gap despite me having to go back to fetch my helmet...Whoops! Worked hard up the big hill towards the end and was really happy that the obstacle course was canceled!

Saturday Dec 1, 2012 #

6 AM

Running 20:00 [2]
slept:5.5 shoes: Asics Fuji Racers

Putting out / collecting controls at Delta for Witsoc event.

7 PM

Running race 1:03:09 [4] 9.4 km (6:43 / km)
shoes: Asics Fuji Racers

Energizer Night Race - Modderfontein Nature Reserve.
Loads of people! Stuck in traffic the whole way. It started to ease up slightly at about 8km, only for the route to merge with the cyclists and walkers on a jeep track a few hundred meters later. Still good training I guess.

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