Training Log Archive: SarahIn the 7 days ending Mar 14, 2011:
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Monday Mar 14, 2011 #
4 PM
Track/speed work warm up/down 16:00 [2] 2.4 km (6:40 / km)
shoes: Adidas Response
Athletics Club training at Wits Education Campus.
Track/speed work intervals 12:46 [5] 3.0 km (4:15 / km)
shoes: Adidas Response
Ran 3x 1km. Times were 4:12, 4:16 and 4:18. Wasn't the only girl this time so I had someone to run with which was nice. Happy with the times. Having a coach is really motivating.
Sunday Mar 13, 2011 #
9 AM
Orienteering race (Short course #3) 23:54 [5] *** 3.5 km (6:50 / km) +45m 6:25 / km
spiked:19/19c shoes: Inov-8 X-Talons 212
Summit College
Enjoyed the area and had a good run. Smooth navigation and I was moving pretty well. Slowed down a bit after #13 but managed to keep it moving. Was a minute behind Tania.
Enjoyed the area and had a good run. Smooth navigation and I was moving pretty well. Slowed down a bit after #13 but managed to keep it moving. Was a minute behind Tania.
Saturday Mar 12, 2011 #
Note
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.