Training Log Archive: SarahIn the 7 days ending Mar 31, 2007:
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Thursday Mar 29, 2007 #
Track/speed work (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.
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, 2007 #
Running (B) 25:10 [3] 4.0 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, 2007 #
Track/speed work (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.
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, 2007 #
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.