Training Archive: SarahPopeIn the 31 days ending 2007-03-31:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | ||||||||||||||||||
Thursday Mar 29 | ||
| Track (Wits with Liz) 55:00 [4] | |
| slept:7.0 shoes: New Balance 477 | ||
| Didn't get as much sleep as I would have liked last night due to the hair raising cricket. It took a while to calm down after our narrow win.
Warm up, stetch technical runs and striding x5 4 min recovery between: 100m - 21sec 200m - 45sec 300m - 1:15 400m - 1:38 300m - 1: 12 200m - 44sec 100m - 17sec warm down. My calves are very sore, not when I am running and walking which but when I'm still which is new to me. | ||
Wednesday Mar 28 | ||
| Running (B) 25:10 [3] 4 km (6:18 / km) | |
| shoes: New Balance 477 | ||
| Had a relaxed run. It was quite cool and windy. I was suprised at my time because last week when I really pushed I was only 30sec faster. My calves never seemed to warm up, even after all the stretching, so I could feel that they were tight the whole way. | ||
Monday Mar 26 | ||
| Track (Wits with Liz) 1:00:00 [5] | |
| shoes: New Balance 477 | ||
| Warm up 1 lap and stretching
Technical runs 6x striding 4x 400 1- didn't time 9 min rest 2- 1:46 5 min rest 3- 1:37 5 min rest 4- 1:42 Warm down 1 lap I gave no. 3 everything thinking that it was my last one but because it was quicker than that previous one I had to do another lap. On all of the laps 200 to 300m was the worst part. A tough but good session. | ||
Sunday Mar 25 | ||
| Orienteering race (Pelindaba West-Green) 1:08:18 [5] *** 3.9 km (17:31 / km) +120m 15:11 / km | |
| spiked:10/14c slept:6.0 shoes: New Balance 477 | ||
| It was a tough course. It was rough under foot. My navigation was ok. I messed up no 4 so Jess Hemer caught up to me. No 8 didn't quite go as planned. I eventually found the right path. I caught up to Jess Lund at no 12. | ||
Green - Splits | ||
Thursday Mar 22 | ||
| Track (Wits with Liz) 50:00 [3] | |
| shoes: New Balance 477 | ||
| Just Alex and I with Liz.
2 laps warm up 2 technical runs 5 strides 3 laps jogging ans sprinting between whistle blows 2 laps walking bends, stridding straights 1 lap warm down I think I'm getting the hang of it but I have to think a lot. My calve were sore when I stood still but fine when I as running. | ||
Wednesday Mar 21 | ||
| Running (Bedford TT) 24:44 [5] 4 km (6:11 / km) | |
| weight:53kg shoes: New Balance 477 | ||
Monday Mar 19 | ||
| Running (Morning training) 18:00 [2] 2 km (9:00 / km) | |
| shoes: New Balance 477 | ||
| Had a really relaxed run with Faith around the lower school grounds. It was quite cold. | ||
| Hockey (Practice) 1:00:00 [3] | |
| My calves were killing me when I stood still so I had to keep moving. We played full field with six people a side. I was playing link so I did a lot of running. | ||
| Note | |
| Had a flu vaccination for the first time. My arm feels pretty bruised. | ||
| Note | |
| I can't do track today because I am playing in a piano concert. | ||
Sunday Mar 18 | ||
| Orienteering race (Wilds short course) 40:00 [5] *** 2.39 km (16:44 / km) +160m 12:32 / km | |
| 21c shoes: New Balance 477 | ||
| The Wilds is a beautiful place that I didn't know existed. It was technical and the map wasn't so easy to read. It isn't the safest area but we had no problems with guards, police and a early Sunday morning. I carried a whistle which was rather a pain and made a lot of noise.
I caught up to Salome and just managed to stick to her. Zoe and Jess H beat me by about 30sec. I ran pretty fast but could have mae some better route choices Lots of NW schools league guys came. Pity no East guys came | ||
Long - Splits | ||
Thursday Mar 15 | ||
| Track (Wits with Liz) 1:20:00 [3] | |
| shoes: New Balance 477 | ||
| Nice cool afternoon. The rain stayed off. Did 2 laps warm up, stretch and 3x2 technical runs. 4x striding
1 flat out 200m 34:24 3x around track jogging bends and fast running on straights 5x steps circuit. warm down (1 lap). | ||
Wednesday Mar 14 | ||
| Hockey (Practice) 1:00:00 [3] | |
| weight:53.4kg | ||
| Note | |
| I'm not going to the time trial because alex isn't feeling well and I'm pretty tired after hockey. It looks like it might rain. | ||
Monday Mar 12 | ||
| Running (Morning training) 15:00 [3] 2 km (7:30 / km) | |
| shoes: New Balance 477 | ||
| Orienteering race (Inter-schools final) 12:35 [5] *** 1.9 km (6:37 / km) | |
| spiked:11/11c slept:8.0 weight:53kg shoes: New Balance 477 | ||
| At Zoo Lake. I had a great smooth run. I made no mistakes and ran pretty well. I came second in u16 girls. Jess Lund beat me by a minute. Jess Hemer was 30 seconds behind. The navigation was very easy. | ||
Thursday Mar 8 | ||
| Track (Wits with Liz) 1:00:00 [4] | |
| shoes: New Balance 477 | ||
| A nice cool day today. Did 2 warm up laps, stretches, technical 4x40m. Strides 3x40m.
100m 20:01, 200m 41:8, 300m 1:18, 400 1:56 300m 1:28, 200m 52:7, 100m 19:8. 2 min recovery beween each leg except 5 mins between 400m and 2nd 300m. Had to push hard today. A tough sesion | ||
Wednesday Mar 7 | ||
| Running (Bedford TT) 28:20 [3] 4 km (7:05 / km) | |
| slept:8.5 weight:52.6kg shoes: New Balance 477 | ||
| My legs are rather sore so I took it very easy. It rained most of the time that I was running. Just hard enough to stay cool. | ||
Monday Mar 5 | ||
| Running (Morning training) 30:00 [3] | |
| shoes: New Balance 477 | ||
| Two laps around the lower grounds. | ||
| Hockey (Practice) 1:15:00 [3] | |
| Track (Wits with Liz) 50:00 [3] | |
| weight:53kg shoes: New Balance 477 | ||
| Started around 16:00 with Alex, Liz and Nicholas Warmed up, stretched and stides. Rather strange at first. Then 4x100m. It's cool to get some proper coaching. What a busy day! | ||