Training Archive: SarahPopeIn the 7 days ending 2007-03-31:
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| 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 | ||