Training Log Archive: SarahIn the 7 days ending May 19, 2012:
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Saturday May 19, 2012 #
9 AM
strength 15:00 [3]
3 PM
Cycling 1:10:00 [2] 16.0 km (13.7 kph)
slept:10.0
Very chilled ride with Alex, Nicole and Dan. From the Digs, through Emmies and Delta. Bit chilly by the end.
Thursday May 17, 2012 #
2 PM
Running warm up/down 14:00 [2]
slept:7.0 shoes: Adidas SNova Glide
Track/speed work intervals 21:00 [4] 2.8 km (7:30 / km)
shoes: Adidas SNova Glide
Did 2 sets of 1km (2min rest), 400m (4min rest).
Times were:
4:43, 1:47
4:38, 1:56
Still feeling a bit run-down - not enough sleep this week, so didn't push too hard.
Times were:
4:43, 1:47
4:38, 1:56
Still feeling a bit run-down - not enough sleep this week, so didn't push too hard.
Wednesday May 16, 2012 #
5 PM
Running 32:02 [3] 4.8 km (6:40 / km)
slept:9.0 shoes: Adidas SNova Glide
Chilled run around campus.
Tuesday May 15, 2012 #
5 PM
Running 22:14 [3] 3.42 km (6:30 / km)
slept:7.0 shoes: Adidas SNova Glide
Short, chilled run from home. Getting dark early! And it was rather chilly.
Bit behind on sleep at the moment.
Bit behind on sleep at the moment.
strength 20:00 [3]
Sunday May 13, 2012 #
9 AM
Running warm up/down 12:00 [2]
10 AM
Orienteering race 1:13:34 [5] *** 8.5 km (8:39 / km) +160m 7:55 / km
spiked:23/25c shoes: Inov8 Orocs
WC champs - long. Grabouw: Klifdrif River.
Had a relatively clean run and felt strong for most of it. Very cool course design with long legs + big route choice decisions in the first half and technical short legs at the end.
Was feeling a bit tired and negative on the first long leg (to #3) which was about 2km long. Continued to hit the controls well but my pace was low. I didn't have the best route choice to #10. Lost about 30sec-1min but I was very relieved to have finished with the big hill and long legs and I was excited for the rest of the course.
From #10 onwards I had one of the best sections of orienteering ever. I was feeling super strong and hit everything well. So much fun! The 400m uphill sprint finish couldn't even ruin it.
Finished 1st. Jess had a similar time but was dsq'ed. Michele was 2nd in 1h17, Salome 3rd in 1h22.
Fun weekend :-)
Had a relatively clean run and felt strong for most of it. Very cool course design with long legs + big route choice decisions in the first half and technical short legs at the end.
Was feeling a bit tired and negative on the first long leg (to #3) which was about 2km long. Continued to hit the controls well but my pace was low. I didn't have the best route choice to #10. Lost about 30sec-1min but I was very relieved to have finished with the big hill and long legs and I was excited for the rest of the course.
From #10 onwards I had one of the best sections of orienteering ever. I was feeling super strong and hit everything well. So much fun! The 400m uphill sprint finish couldn't even ruin it.
Finished 1st. Jess had a similar time but was dsq'ed. Michele was 2nd in 1h17, Salome 3rd in 1h22.
Fun weekend :-)