Training Log Archive: SarahIn the 7 days ending Mar 22, 2014:
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Saturday Mar 22, 2014 #
7 PM
Orienteering race 22:52 [5] *** 4.21 km (5:26 / km) +40m 5:11 / km
spiked:15/19c slept:9.0 shoes: Inov-8 X-Talons 212
Houghton Golf Course Urban #5 - Night O'
Didn't have a great race. Speed was decent but made quite a few mistakes. Got put off by the sprinklers + non-water proof map. Was quite difficult dealing with a soggy A3 map. Didn't use my compass enough so a few of my exit angles were a bit off. Christie caught me at #14 and I was with her the rest of the way. She won and I came 2nd.
Didn't have a great race. Speed was decent but made quite a few mistakes. Got put off by the sprinklers + non-water proof map. Was quite difficult dealing with a soggy A3 map. Didn't use my compass enough so a few of my exit angles were a bit off. Christie caught me at #14 and I was with her the rest of the way. She won and I came 2nd.
Thursday Mar 20, 2014 #
6 AM
Track/speed work 39:55 4.72 km (8:27 / km)
slept:8.0 shoes: Nike Air Pegasus
Warm up (3 laps)
4x 400m (with 3-4min walking rest)
2 laps cool down.
Good session with Bennett and Matt. Times were decent. Ran in 2nd lane - too lazy to move all the hurdles...
4x 400m (with 3-4min walking rest)
2 laps cool down.
Good session with Bennett and Matt. Times were decent. Ran in 2nd lane - too lazy to move all the hurdles...
Wednesday Mar 19, 2014 #
5 PM
circuit 35:00 [3] 2.0 km (17:30 / km)
slept:8.0 shoes: Nike Air Pegasus
WitsOC training - about 12 people today. Legs feeling heavy
Tuesday Mar 18, 2014 #
5 PM
Track/speed work intervals 38:49 4.96 km (7:50 / km)
slept:9.0 shoes: Nike Air Pegasus
4x 600m (with long rests 3-4mins)
Legs felt heavy but times were better than usual which is encouraging...
2:23, 2:25, 2:25, 2:26
Legs felt heavy but times were better than usual which is encouraging...
2:23, 2:25, 2:25, 2:26
Sunday Mar 16, 2014 #
9 AM
Orienteering 23:30 [5] *** 4.1 km (5:44 / km) +40m 5:28 / km
spiked:21/24c slept:8.0 shoes: Inov-8 X-Talons 212
GOC relay at UJ. Ran leg 1.
Had a good run. Could have saved 10 or so seconds on a few controls (#1, #9, #15) but otherwise had a smooth run. Thought the multi-level mapping was good and it flowed nicely. And the course planning was good! Was with Christie for most of the run but I got away after #15 and opened up a small gap.
Had a good run. Could have saved 10 or so seconds on a few controls (#1, #9, #15) but otherwise had a smooth run. Thought the multi-level mapping was good and it flowed nicely. And the course planning was good! Was with Christie for most of the run but I got away after #15 and opened up a small gap.