Training Log Archive: SarahIn the 31 days ending Mar 31, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||
Friday Mar 31, 2017 #
Running 19:30 [2] 2.89 km (6:45 / km)
shoes: Nike Pegasus 32
Survived (loved) my first term of teaching and only got sick once!
Wednesday Mar 29, 2017 #
Orienteering 1:21:29 [3] 11.59 km (7:02 / km) +171m 6:33 / km
shoes: Nike Pegasus 32
Really enjoyed it. Choosing a route was tough with all the road closures. Think we did a pretty decent job in the end.
Tuesday Mar 28, 2017 #
Running 27:04 [2] 4.04 km (6:42 / km) +97m 5:59 / km
slept:7.0 shoes: Nike Pegasus 32
Sunday Mar 26, 2017 #
Orienteering race 21:40 [4] *** 2.32 km (9:20 / km) +70m 8:07 / km
19c shoes: Inov8 X-talons 2
First leg for ROC ladies.
Had a long forking to #1 so was a bit off the pace through the first few. Made up some ground up the hill but a hesitation into #6 cost me 20 seconds. Went over the bridge in 4th (I think?) in contact with Garry and with Mark. Got pulled by another control to #12 and lost time on the cliff to #15 (had to drop down to the fence and run along it). The rest went okay. Was surprised to finish 4th? (about 2 mins ahead of RACO ladies). My run felt pretty bad but I guess I managed to minimize mistakes.
The RACO ladies had a strong second leg to overtake us so we ended up 2nd.
Saturday Mar 25, 2017 #
Running 28:50 [3] 4.97 km (5:48 / km) +17m 5:42 / km
shoes: Nike Pegasus 32
Legs felt quite tired.
72 / 43 / 1
Friday Mar 24, 2017 #
CrossFit 40:00 [3]
shoes: Nike Pegasus 32
Thursday Mar 23, 2017 #
Running 16:29 [4] 3.13 km (5:16 / km) +63m 4:47 / km
shoes: Nike Pegasus 32
Had a fairly comfortable hard run. About 5 girls went off the front down the hill. I picked up all but one up the hill.
So not a lot of talent on display from the girls if an average run from me is the second fastest...
Wednesday Mar 22, 2017 #
Running 14:52 [2] 2.25 km (6:37 / km) +25m 6:16 / km
shoes: Nike Pegasus 32
Sunday Mar 19, 2017 #
Orienteering 35:00 [3] *** 3.1 km (11:17 / km)
15c slept:9.0 shoes: Inov8 X-talons 2
Really struggled with my first loop (which was probably the most challenging of the 3) - was bad at judging where on the slope I was. Distance judgement also wasn't great. Improved as the session went on. Concentration wasn't good.
Orienteering 30:00 [3] 2.5 km (12:00 / km)
shoes: Inov8 X-talons 2
Didn't have a very wide strip to work with so moving very slowly in places and relying on my compass a lot. Otherwise happy with how it went.
Orienteering 30:00 [3] *** 2.4 km (12:30 / km)
5c shoes: Inov8 X-talons 2
With Ephraim - handing over the map half way through the leg.
Was rushing my relocation a bit but otherwise okay. Was cool to see Ephraim in action.
Banged my knee on a rock to the last control. Bit sore but not serious.
A really enjoyable camp! Nice short, technical sessions so I didn't feel broken at the end. Good chats with coaches and interesting group debriefs. It's really motivating to be surrounded by such an enthusiastic group orienteers.
Really looking forward to coaching at JWOC. 3 months to help our juniors prepare.
Saturday Mar 18, 2017 #
Orienteering 30:00 [3] *** 3.1 km (9:41 / km)
11c slept:9.0 shoes: Inov8 X-talons 2
Session 1 - Compass work in the more open part of the Rockery.
Bit rusty. Improved as the session went on but more work is needed to get my confidence up. Distance judgement not great.
(No tracks or accurate timing this weekend - My Garmin watch strap broke)
Orienteering 20:00 [4] *** 2.2 km (9:05 / km)
22c shoes: Inov8 X-talons 2
So much fun! My favourite session of the weekend. Smashed 3 of the 4 intervals.Struggled with a control in the crazy technical section on loop 3 - didn't slow down enough.
Fun racing Christie, Carl and Andries.
Orienteering 18:00 [4] *** 2.0 km (9:00 / km)
5c shoes: Nike Pegasus 32
A nice variation to the usual star relay. In a team with Kirsten and Matthew.
Some tricky legs with not a lot of detail to work with near the control so a few hesitations but mostly smooth.
Realised that I look at the map way too much.
Probably the last time we will use that bit of forest as it is being felled pretty quickly now :(
Tuesday Mar 14, 2017 #
Running 26:12 [1] 3.6 km (7:17 / km)
shoes: Nike Pegasus 32
Sunday Mar 12, 2017 #
Running 2:16:09 [3] 21.39 km (6:22 / km) +203m 6:05 / km
shoes: Nike Pegasus 32
Not in great shape so just tried to manage myself well. Lots of walk breaks to bring the heart rate down. Chest was pretty tight at times.
A bit more running training would be a winner.
Saturday Mar 11, 2017 #
Running 36:05 [2] 5.0 km (7:13 / km) +38m 6:57 / km
shoes: Nike air pegasus 30
Took it nice and easy. Almost better so hopefully Night O and Sarens 21 will be okay.
Record inaugural turnout apparently. The route is nice and wide so even mid field the crowds weren't unpleasant. Some uneven grass for the first 2km and then mostly paving into the finish.
71 / 43 / 1
Thursday Mar 9, 2017 #
Note
(sick)
Monday Mar 6, 2017 #
Note
(sick)
Sunday Mar 5, 2017 #
Orienteering 1:30:00 [1]
Track/speed work 14:08 [4] 3.02 km (4:41 / km) +2m 4:40 / km
shoes: Nike Pegasus 32
Ja, not much worth saying here. Got it done. Happy my shin didn't get too grumpy. #timetoretire
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Nike Pegasus 32
Saturday Mar 4, 2017 #
Running 24:24 [4] 5.0 km (4:53 / km) +41m 4:41 / km
shoes: Nike air pegasus 30
On the way to Kaapsehoop for some O planning.
Quite a fast course - mostly a road run. I felt good. Left calf aching a bit.
70 / 42 / 1
Orienteering 1:00:00 [1]
shoes: New Balance 876
Then back to Battery Creek in the rain to tag for about 2.5 hrs.
Friday Mar 3, 2017 #
CrossFit 40:00 [3]
shoes: Nike Pegasus 32
5 repeats of 7 different exercise done for a minute with 10 seconds to move to next station.
-Running
-Walking
-Step ups
-Sit-ups
-KB exercises
-Skipping
-Stationary bike
Good session. Some good cardio in there. Nice break from marking.