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Training Log Archive: Sarah

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Orienteering10 6:14:41 22.16(16:54) 35.67(10:30) 57761c
  Running11 4:58:21 31.13(9:35) 50.11(5:57) 264
  Total21 11:13:02 53.3(12:38) 85.77(7:51) 84161c
averages - sleep:7

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Thursday Dec 31, 2015 #

10 AM

Orienteering race 1:35:00 [5] 8.0 km (11:53 / km) +255m 10:15 / km
shoes: Inov8 Orocs

Big-5 day 3. Nooitgedacht west.
Really enjoyed today. Brilliant course planning by Brian!
Bit slow to #3 contouring. Leaving #4 was too far right but wasn't a bad route through the green. Not sure my route choice to #12 was the best. Too high to #13 - hadn't seen that the control was on the lower cliff (hadn't checked the control description). Bit low / left on #17 - couldn't see the spur to the right. Hesitant into #19 and #21.
Bit slow up the hills again but feeling stronger than yesterday.
2 PM

Orienteering 25:00 [3] 2.2 km (11:22 / km)
shoes: Inov8 Orocs

Control collecting. Another long day!

W21E - Splits

Wednesday Dec 30, 2015 #

10 AM

Orienteering race 56:59 [5] *** 4.9 km (11:38 / km) +120m 10:22 / km
20c shoes: Inov8 Orocs

Big-5 day 2. Nooitgedacht East (WRE)
Decent run. Felt useless up the hills though. Stopped a bit short to #4 (at a smaller group of rocks). Bit hesitant into #8. Stopped a bit short / was a bit low to #10. Michele (+3 min) caught me at the water point. Tried to stick with her but wasn't strong enough so she pulled away to #13. Messed up #15 - couldn't make sense of the green. The rest went okay but was feeling pretty dead!

W21E - Splits

Tuesday Dec 29, 2015 #

Event: Big5 O Week 2015-2016
 
9 AM

Orienteering race 53:52 [5] *** 4.7 km (11:28 / km) +120m 10:10 / km
20c shoes: Inov8 X-talons 2

Big-5 day 1. Rockery
Had an average run. Great start in the rocks then huge mistake across the open (3-4 mins) - bad bearing! Bit hesitant after that. Slow into #8. Bad bearing to #12 - had to relocate off the path. #16 wasn't good then Hanna caught me and we caught Aine and Roffe. Bit of a train for the rest, Hanna got us into the area, I did the in circle nav.
So not a fantastic run but not a disaster. Quite glad the Rockery is out the way!
12 PM

Orienteering 22:00 [2] 2.0 km (11:00 / km)
shoes: Inov8 X-talons 2

Collected a couple of controls

W21E - Splits

Monday Dec 28, 2015 #

4 PM

Orienteering 35:00 [2] 3.0 km (11:40 / km)
shoes: Inov8 Orocs

Very relaxed jog / walk on the model map. First bit with Alex and Steph, last bit on my own.

Saturday Dec 26, 2015 #

5 PM

Running 18:47 [2] 2.85 km (6:35 / km)
shoes: Nike air pegasus 30

Friday Dec 25, 2015 #

8 AM

Note

Christmas morning walk with my dad. Missed my Christmas morning running buddy now that she's in Parys. Up to Fotheringham. Clear morning - could see Suikerbosrand.

Tuesday Dec 22, 2015 #

7 AM

Running 26:51 [3] 4.02 km (6:41 / km)
shoes: Nike air pegasus 30

Chilled run from the Junod's. Hot out already!

Monday Dec 21, 2015 #

8 AM

Running 16:36 [2] 2.53 km (6:34 / km)
shoes: Trailrocs 245

In the Magaliesberg for a couple of days. From the Junod's to the bottom of Easterkloof where I met the family for a very chilled walk up to Adam's pool. Hope I can still get that far up the kloof when I'm 90! Very hot out!
Quads are a bit sore.

Saturday Dec 19, 2015 #

8 AM

Running race 22:58 [5] 5.0 km (4:36 / km) +57m 4:21 / km
slept:8.0 shoes: Nike air pegasus 30

Voortrekker Parkrun
Mission break 24 minutes went well! Just snuck under 23.
C • Nice! 2

Thursday Dec 17, 2015 #

9 AM

Running 27:52 [2] 4.32 km (6:27 / km)
shoes: Nike air pegasus 30

At golden harvest with Attila and Leia. After the run we joined my grandparents for a very slow walk with their walking group.

Wednesday Dec 16, 2015 #

8 AM

Running 41:59 [3] 7.44 km (5:39 / km)
shoes: Nike air pegasus 30

Pirates hat run. Ran with Jess, Brad and Roffe. Lots of fun :-)

Monday Dec 14, 2015 #

5 PM

Running 28:53 [2] 4.47 km (6:28 / km)
shoes: Trailrocs 245

To the river with Attila and Leia.

Sunday Dec 13, 2015 #

Event: Sprint Cup
 
8 AM

Note

About an hour walking / jogging around James and Ethel Gray Park with Attila and Leia. Had forgotten what a great park it is! Went for breakfast at Voodoo Lily Cafe with Steph and Jewel afterwards :-)

Saturday Dec 12, 2015 #

8 AM

Orienteering 17:16 [5] 2.38 km (7:16 / km) +44m 6:39 / km

Sprint Cup Prelim - WSBG
Fairly smooth race, a few hesitiations and a poor route choice (#8-#9) but no big mistakes. 45 sec ahead of Michele. Unexpected!
10 AM

Orienteering 12:18 [5] 2.05 km (6:00 / km) +37m 5:30 / km
shoes: Inov8 X-talons 2

Sprint Cup Final.
The plan was to start fast and see if I could hold the lead. Had a really focused race. Started dying on the long leg across the bridge and felt like I was going to throw up but held it together for the win. First Walter Sisulu Sprint Cup win!
Really fun morning of O!

Thursday Dec 10, 2015 #

10 AM

Orienteering 37:00 [3] *** 3.3 km (11:13 / km)
21c shoes: Trailrocs 245

At Hedianga. Control picking. Good to get in some quality O' training. Concentration towards the end of the session was poor.
12 PM

Orienteering 20:00 [3] 3.1 km (6:27 / km)
shoes: Trailrocs 245

At Pretoria botanical gardens. Intervals, quick decision making etc. Feel like I know the area a bit too well now. Legs felt pretty dead!

Monday Dec 7, 2015 #

5 PM

Running 26:55 [2] 4.12 km (6:32 / km) +79m 5:58 / km
shoes: Nike Air Pegasus

Sunday Dec 6, 2015 #

Note

WitsOC Christmas event.

Saturday Dec 5, 2015 #

8 AM

Running 25:13 [4] 4.72 km (5:21 / km) +4m 5:19 / km
slept:6.0 shoes: Nike Air Pegasus

Parys Parkrun. #25 :-)
Lovely route along the river. Ran with Lisa and felt really comfortable. Route is a bit short.

Friday Dec 4, 2015 #

5 PM

Running 19:47 [2] 2.85 km (6:57 / km) +53m 6:21 / km
shoes: Nike Air Pegasus

Suuuper short and chilled. Legs weren't feeling good. Walked the hills.

Wednesday Dec 2, 2015 #

7 PM

Running 42:30 intensity: (30:00 @4) + (12:30 @5) 7.79 km (5:27 / km) +71m 5:13 / km
shoes: Trailrocs 245

Kinetic Night Run - Randpark Golf Course.
Legs didn't get the memo! Felt really slow.
These trail runs are becoming really popular. First km felt like a road race all boxed in.

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