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Training Log Archive: Sarah

In the 7 days ending Mar 12, 2011:

activity # timemileskm+m
  Ultimate Frisbee1 1:30:00
  Running4 1:20:28 7.52(10:42) 12.11(6:39)
  Orienteering1 31:30 2.24(14:05) 3.6(8:45)13 /17c76%
  Track/speed work1 10:00 0.87(11:30) 1.4(7:09)
  Total6 3:31:58 10.63 17.1113 /17c76%
averages - sleep:8.3

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Saturday Mar 12, 2011 #


Had a Geology field trip to Tswaing Meteorite Crater. Did a few hours of hiking. Hot day!

Friday Mar 11, 2011 #

5 PM

Ultimate Frisbee 1:30:00 [3]
slept:9.0 shoes: New Balance 461

Thursday Mar 10, 2011 #

6 PM

Running 26:06 [3] 3.82 km (6:50 / km)
slept:9.0 shoes: Adidas Response

Super slow but good to get out. Would have liked to have gone for longer but only got home at 6. Threw a few of my seed bombs :-)

Wednesday Mar 9, 2011 #

5 PM

Track/speed work intervals 10:00 [5] 1.4 km (7:09 / km)
slept:8.0 shoes: Adidas Response

Went to the track for a session and the next thing I knew I was doing the athletics club training. They'd already started when I arrived so I went straight into the 200's (no warm up). Did 7. Started out doing 35 sec, dropping to 37 by the last one. Rest was the walk back. I was the only girl so I was hanging off the back the whole time but it was good motivation chasing the boys. Tough session!

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Adidas Response

Warm down.

Tuesday Mar 8, 2011 #

6 PM

Running hills 17:02 [4] 2.69 km (6:20 / km)
slept:8.0 shoes: Adidas Response

Got home late so could only fit in a short session. Made it good though. Found a cool way to do hill intervals. Warmed up along Derby, then ran down Protea, up Phoenix, down Patrol, up Panther and so on until Nymphe. 5 hill runs in total. Felt good.

Monday Mar 7, 2011 #

6 PM

Running 29:20 [3] 4.4 km (6:40 / km)
slept:8.0 shoes: Adidas Response

Chilled run. Along Ernest, up Alice down Roberts and up Ocean St.

Sunday Mar 6, 2011 #

9 AM

Orienteering race (Short course #2) 31:30 [5] 3.6 km (8:45 / km)
spiked:13/17c slept:8.0 shoes: Inov-8 X-Talons 212

St Alban's College
Had a disappointing run. Lacked focus and had some big mistakes. It went alright up to the first marked crossing point. I couldn't find the tape in the high vegetation and I had to climb up and back down through the veg twice before I found it. The frustrating part was that you could easily cross the river at other places (which quite a few people did). Lost 2:30! Messed up #13. Lost a minute or so (some on running speed and a bit running right past the small re-entrant). Lost more time on the long leg across the field to #16 and 12 sec on the finish sprint (310m). Was 5 minutes behind Tania! Still managed 2nd though.

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