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Training Log Archive: Sarah

In the 31 days ending Oct 31, 2013:

	activity	#	time	miles		km		+m
	Running	13	6:23:43	32.62		52.5		511
	Cycling	3	4:50:14	54.07	(11.2/h)	87.01	(18.0/h)	1000
	Orienteering	5	2:21:57	10.69	(13:17)	17.2	(8:15)	120	13 /	24c	54%
	strength	5	1:30:00
	stationary bike	1	30:00
	Total	24	15:35:54	97.37		156.71		1631	13 /	24c	54%
averages - sleep:7.9

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Thursday Oct 31, 2013 #

6 PM

strength 20:00 [3]

Strength session and then lots of foam roller time. Calves are tight!

Wednesday Oct 30, 2013 #

7 PM

Running race 58:18 [4] 10.14 km (5:45 / km) +74m 5:33 / km
slept:9.0 shoes: Asics Fuji Racers

Trail Run at Red Barn.
Start was delayed because of a huge thunderstorm which resulted in awesome conditions - nice and cool and SUPER muddy :D Shoe choice wasn't great, some very slippery sections which were a bit scary. Otherwise felt good which was a nice change. Ran with Craig for most of it.

Monday Oct 28, 2013 #

4 PM

Running 34:24 [3] 5.28 km (6:31 / km) +136m 5:46 / km
slept:9.0 shoes: Adidas Star Ride

Bit of drizzle in the last km, which I ran a bit faster :)

Sunday Oct 27, 2013 #

9 AM

Cycling (MTB) 2:06:45 [3] 36.19 km (17.1 kph) +281m
slept:8.0 shoes: Scott Scale MTB

Up Sylvia's, then through the field, the vale and the view. Enjoyed being on my Mountain bike. Road bikes are silly.
Bit hot but good practice for my 9h30 94.7 start time. Apparently doing a seeding race doesn't mean that you'll actually get seeded...
(Garmin battery died halfway)

Saturday Oct 26, 2013 #

10 AM

Orienteering (Coaching) 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Asics Fuji Racers

ROC training at Groenkloof. We used the MTB-O permanent controls which worked well. Spend most of my time helping Tumi and Mohau. Heat wasn't so lekker.

Friday Oct 25, 2013 #

2 PM

Running 24:05 [2] 3.52 km (6:50 / km)
slept:10.0 shoes: Adidas Star Ride

Epically slow but nice to finally get out the door. Haven't been feeling good this week but got 2 exams over with yesterday and I'm starting to feel a bit better.

6 PM

Note
(sick)

Had a migraine.

Sunday Oct 20, 2013 #

Event: Gauteng Short Course 8 - The Campus Bryanston

Running warm up/down 15:00 [1]
shoes: Asics Fuji Racers

10 AM

Orienteering 18:07 [3] *** 3.2 km (5:40 / km)
spiked:13/15c slept:7.5 shoes: Asics Fuji Racers

The Campus SC #8.
Fast and fun course! Was moving at a decent speed but made some silly mistakes: To #5 I lost focus and an extra set of stairs threw me off. Stopped too early (20 sec). I ran from #10 to #12 but figured it out when I checked the code and luckily they were only about 50m apart. So lost 20 sec there. Then lost 30 sec at #13 - I didn't expect the water feature to be up the stairs.

Womens - Splits

Friday Oct 18, 2013 #

5 PM

Running 24:03 [2] 3.6 km (6:41 / km)
slept:8.0 shoes: Adidas Star Ride

Didn't really feel like going but glad I did. Kept it chilled.

Thursday Oct 17, 2013 #

5 PM

stationary bike 30:00 [3]
slept:7.0

strength 10:00 [3]

Wednesday Oct 16, 2013 #

5 PM

Orienteering intervals 21:18 [4] 3.63 km (5:52 / km) +50m 5:30 / km
slept:6.0 shoes: Adidas Star Ride

WitsOC training planned by Mike.
Intervals, each one starting with short legs with lots of direction change and finishing off with a longer leg with route choice. Good training, pity more people didn't join us to enjoy it :-)

Running warm up/down 3:42 [2] 0.55 km (6:47 / km)
shoes: Adidas Star Ride

Sunday Oct 13, 2013 #

4 PM

Cycling (Road) 1:18:36 [3] 22.7 km (17.3 kph) +386m
slept:9.0 shoes: Giant OCR3

Up Sylvia's and out to Linksfield. Planned to head through Edenvale but got a piece of glass in my back tire as I got onto Linksfield Road. I took the shortest route home from there and luckily the slime seemed to stop the leak pretty well.

6 PM

strength 20:00 [3]

Saturday Oct 12, 2013 #

7 PM

Running 1:32:50 [1] 10.11 km (9:11 / km) +121m 8:40 / km
slept:9.0 shoes: Adidas Star Ride

Nike Run Jozi 10km.
Was Caitlin's first 10k so I did it with her, slow going with lots of walking but still a cool experience. Saw parts of Joburg I've never seen before and the fireworks were pretty epic :-) And my legs actually got a bit sore from the run/ walk combo so I don't feel too bad logging it...

Friday Oct 11, 2013 #

6 PM

Running 23:54 [2] 3.55 km (6:44 / km) +59m 6:13 / km
slept:8.0 shoes: Adidas Star Ride

Short and chilled. Running isn't feeling great at the moment...

Thursday Oct 10, 2013 #

5 PM

strength 20:00 [3]
slept:7.5

Good session but only 1 this week so far!

Wednesday Oct 9, 2013 #

5 PM

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
slept:7.5 shoes: Adidas Star Ride

Orienteering 14:01 [4] *** 2.37 km (5:55 / km) +42m 5:26 / km
9c shoes: Adidas Star Ride

Blast around Campus. Ant planned the course and put out cones. Pushed quite hard but wasn't feeling strong.

Tuesday Oct 8, 2013 #

5 PM

Running 36:15 [3] 5.2 km (6:58 / km)
slept:8.0 shoes: Adidas Star Ride

Not feeling very strong. Hot out!

Sunday Oct 6, 2013 #

7 AM

Cycling (Road) 1:24:53 [2] 28.13 km (19.9 kph) +333m
slept:7.0 shoes: Giant OCR3

Out to Edenvale. 6 weeks unitl 94.7.

Friday Oct 4, 2013 #

5 PM

Running 28:04 [3] 4.2 km (6:41 / km) +59m 6:14 / km
slept:9.0 shoes: Adidas Star Ride

Nice run up to the monument :-)

Thursday Oct 3, 2013 #

6 PM

strength 20:00 [3]
slept:7.0

Wednesday Oct 2, 2013 #

5 PM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
slept:7.0 shoes: Asics Fuji Racers

Warm up jog

Running hills 7:12 1.07 km (6:43 / km) +2m 6:39 / km
shoes: Adidas Star Ride

WitsOC training at Emmarentia.
Did hills today after all the complaining about the hill on Sunday.
Had to copy a course from the top onto a blank map at the bottom to make things a bit more interesting.

6 PM

Orienteering 28:31 [2] 3.01 km (9:29 / km) +28m 9:04 / km
shoes: Asics Fuji Racers

Planned a few controls in the park - focus was on reading vegetation (white and green). I just shadowed people. It got super dark at the end. Glad everyone made it back in one piece :-)

Tuesday Oct 1, 2013 #

8 AM

Running 23:56 [2] 3.58 km (6:41 / km) +60m 6:10 / km
slept:7.0 shoes: Adidas Star Ride

Super short and chilled. Feeling good - back is almost 100%.

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