Training Log Archive: SarahIn the 7 days ending Apr 28, 2012:
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Saturday Apr 28, 2012 #
10 AM
other 1:00:00 [3]
Ice Skating for Salome's Birthday. Good Fun:-) Managed not to crash into too many little kids.
Friday Apr 27, 2012 #
10 AM
Running warm up/down 6:00 [2]
slept:9.0 shoes: Inov-8 X-Talons 212
Orienteering 1:00:00 [3] *** 4.7 km (12:46 / km)
17c shoes: Inov-8 X-Talons 212
Training at Hennops organized by Nic.
Did a window O' exercise with all the contours still on the map. Nice and challenging. Struggled a bit with #1, #3 and #4 but settled down after that. Concentration wasn't very good. Need to get used to staying focused for more than 20 minutes.
Felt a bit washed out and head was a bit tender but still able to hold a decent pace.
Did a window O' exercise with all the contours still on the map. Nice and challenging. Struggled a bit with #1, #3 and #4 but settled down after that. Concentration wasn't very good. Need to get used to staying focused for more than 20 minutes.
Felt a bit washed out and head was a bit tender but still able to hold a decent pace.
Thursday Apr 26, 2012 #
9 PM
Note
(sick)
1st migraine of the year. Caught it early and combo of tablets seemed to work, so not too bad as they go.
Wednesday Apr 25, 2012 #
8 AM
strength 20:00 [3]
5 PM
Running warm up/down 5:00 [3]
shoes: Adidas SNova Glide
Orienteering intervals 25:00 [4] 2.8 km (8:56 / km)
shoes: Adidas SNova Glide
Witsoc training with Caitlin, Gina, Jono, Mike and Ant. Short session tonight because of a WSC meeting.
4 intervals on West Campus. Long ones for fast people and shorter ones for slower people with common starts and finishes. Worked okay but fast people still landed up having too much rest.
Also had a brief look at courses / legs on JWOC and WOC sprint maps.
Shotgun not planning training next week :-)
Right shin is a little sore. Time to be careful!
4 intervals on West Campus. Long ones for fast people and shorter ones for slower people with common starts and finishes. Worked okay but fast people still landed up having too much rest.
Also had a brief look at courses / legs on JWOC and WOC sprint maps.
Shotgun not planning training next week :-)
Right shin is a little sore. Time to be careful!
Tuesday Apr 24, 2012 #
5 PM
Running 36:44 [3] 5.51 km (6:40 / km)
slept:8.0 shoes: Adidas SNova Glide
On West Campus.
6 min warm up.
5 x DJ du Plessis block with 1 min rest between each. Focused on a different aspect of running style in each lap - posture, breathing, rotation etc and then tried to combine them all on the last lap. Also tried to increase the pace with each lap.
Times were: 2'53, 2'44, 2'41, 2'26, 2'14.
12min warm down
6 min warm up.
5 x DJ du Plessis block with 1 min rest between each. Focused on a different aspect of running style in each lap - posture, breathing, rotation etc and then tried to combine them all on the last lap. Also tried to increase the pace with each lap.
Times were: 2'53, 2'44, 2'41, 2'26, 2'14.
12min warm down
Monday Apr 23, 2012 #
9 PM
strength 25:00 [3]
Sunday Apr 22, 2012 #
9 AM
Orienteering race 26:05 [5] *** 2.8 km (9:19 / km)
spiked:20/23c slept:8.0 shoes: Inov-8 X-Talons 212
St Johns - Short course #5.
Not a great run. Purple didn't show up well so struggled to read the course. Lost lots of time to #2 - the canopy / bare rock problem and didn't deal with it well. Also lost time to #18 going low instead of high. Was 2 sec ahead of Tania leaving #22. Blew 20 sec on the last control - bad route choice and feeling dead. Bummer! So another 2nd place for me and another new winner.
Not a great run. Purple didn't show up well so struggled to read the course. Lost lots of time to #2 - the canopy / bare rock problem and didn't deal with it well. Also lost time to #18 going low instead of high. Was 2 sec ahead of Tania leaving #22. Blew 20 sec on the last control - bad route choice and feeling dead. Bummer! So another 2nd place for me and another new winner.
Running warm up/down 20:00 [3] 3.08 km (6:30 / km)
shoes: Inov-8 X-Talons 212
Long warm up before my run to get the calves firing and some Frisbee before prize giving:)