Training Log Archive: SarahIn the 7 days ending May 11, 2014:
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Sunday May 11, 2014 #
Event: GOC Urban 7 St Albans
Running warm up/down 13:20 [2] 2.01 km (6:38 / km)
Bit before and then the first 12 controls of the men's course afterwards.
9 AM
Orienteering 15:35 [5] *** 2.95 km (5:17 / km) +7m 5:14 / km
17c slept:6.5
St Albans Urban #7.
Had a good run. A few small hesitations but otherwise had good flow and speed was decent. Faded a bit on the way to #15.
Tied 2nd with Steph, behind Christie.
Had a good run. A few small hesitations but otherwise had good flow and speed was decent. Faded a bit on the way to #15.
Tied 2nd with Steph, behind Christie.
Saturday May 10, 2014 #
7 AM
Running warm up/down 12:00 [2] 1.6 km (7:30 / km)
shoes: Nike Air Pegasus
Warm up jog checking out the latest additions to the Woodlands map. About 80% done :-)
8 AM
Running 26:30 [4] 5.04 km (5:15 / km) +111m 4:44 / km
slept:8.0 shoes: Nike Air Pegasus
Feeling better than last week.
1 track session a week + parkrun seems to work well. 2 track sessions was a bit much. Need to get under 25 min before WOC!
1 track session a week + parkrun seems to work well. 2 track sessions was a bit much. Need to get under 25 min before WOC!
Thursday May 8, 2014 #
4 PM
Running 42:51 [3] 7.14 km (6:00 / km) +96m 5:37 / km
slept:7.5 shoes: Nike Air Pegasus
Up to Royal Oak and then Sasol Wychwood route. Felt good.
Wednesday May 7, 2014 #
4 PM
circuit 24:08 [3] *** 2.66 km (9:04 / km) +14m 8:50 / km
7c shoes: Nike Air Pegasus
WitsOC training. Dice-O / circuit. The number you rolled determined what strength exercise you had to do or what control you had to visit (map memory)
Tuesday May 6, 2014 #
3 PM
Track/speed work 33:33 [4] 4.71 km (7:08 / km) +4m 7:06 / km
slept:8.0 shoes: Nike Air Pegasus
First track session in a while!
2 laps warm up + 2 cool down.
3x 800m with about 3-4mins rest.
2 laps warm up + 2 cool down.
3x 800m with about 3-4mins rest.
Monday May 5, 2014 #
5 PM
Running 21:50 [2] 3.23 km (6:46 / km)
slept:9.0 shoes: Nike Air Pegasus
At WEC with Roffe and Geo Jess after our prac. Felt useless...struggled to keep up :(