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Training Log Archive: Sarah

In the 7 days ending Feb 9, 2014:

activity # timemileskm+m
  Orienteering2 1:24:55 4.26(19:56) 6.85(12:23) 8317 /34c50%
  Running3 1:15:26 6.84(11:02) 11.01(6:51) 12
  Total5 2:40:21 11.1(14:27) 17.86(8:59) 9517 /34c50%
  [1-5]4 1:37:21
averages - sleep:8.4

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MoTuWeThFrSaSu

Sunday Feb 9, 2014 #

Running warm up/down 15:00 [3] 2.2 km (6:49 / km)
shoes: Asics Fuji Racers

10 AM

Orienteering race 21:55 [5] *** 3.96 km (5:32 / km) +42m 5:16 / km
spiked:17/17c slept:8.0 shoes: Asics Fuji Racers

Urban #2 - JHB Zoo.
Had as good a run as I could hope for. Pushed hard the whole way and don't think I could have saved much time with my navigation anywhere. Very happy with 3rd (given that the nav was pretty chilled). Steph did 19 something, Jess L 20 something.

Thursday Feb 6, 2014 #

7 PM

Running 21:12 [3] 3.8 km (5:35 / km)
slept:12.0 shoes: Nike Air Pegasus

Nike fly run at Wits. The plan was to push it and try get a top 5 (to win R500). The marshals were clueless so I think I ended up running some of the route in reverse and didn't run around the Bozz field. Anyway, I was the 4th female to finish, until it was decided that the 3 girls ahead of me weren't eligible (not full time students). So for now, I'm the winner of a trip to the run the 2 oceans half marathon, which is on the same weekend as the national squad training camp and apparently I run a 21:12 5km. Rather an awkward situation. Really can't claim that I won so felt really fake standing on the stage accepting the prize...

Wednesday Feb 5, 2014 #

4 PM

Orienteering 1:03:00 [0] *** 2.9 km (21:44 / km) +41m 20:18 / km
17c slept:9.0 shoes: Asics Fuji Racers

Putting out controls for summer series. Not feeling awesome so a super slow walk saving myself for the race (hence intensity 0). When I got back I realised running would be silly as my throat was just feeling more sore :(

Tuesday Feb 4, 2014 #

5 PM

Running 39:14 intensity: (22:14 @2) + (5:00 @3) + (12:00 @4) 5.01 km (7:50 / km) +12m 7:44 / km
slept:6.5 shoes: Nike Air Pegasus

At WEC.
800m warm up and some strides.
6 x 2mins (1 min rest). Usual stairs, bank etc.
3 laps warm down.

Monday Feb 3, 2014 #

Note
slept:6.5

O-week madness. Our schools league event was postponed because of rain.
My immune system needs to up its game...scratchy throat all day again. A bit more sleep might help.

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