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Training Log Archive: Sarah

In the 7 days ending Jan 26, 2009:

	activity	#	time	miles		km		+m
	Cycling	1	46:45	8.72	(11.2/h)	14.03	(18.0/h)
	Orienteering	2	34:04	1.86		3.0			15 /	17c	88%
	Track/speed work	2	26:50	2.61		4.2
	Running	1	21:02	1.86	(11:17)	3.0	(7:01)
	stationary bike	1	20:00
	Total	5	2:28:41	15.06		24.23			15 /	17c	88%
averages - sleep:10

0:46

0:00

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Monday Jan 26, 2009 #

Running 21:02 [2] 3.0 km (7:01 / km)
ahr:151 max:170 slept:10.0 shoes: Adidas Response

My legs are rather sore so I went for a short slow run.

stationary bike warm up/down 20:00 [2]
ahr:140

Had a long warm down and good stretch.

Sunday Jan 25, 2009 #

Event: Gauteng Short Course - JHB Zoo

Orienteering race (Short course 1) 24:04 [5] *** 3.0 km (8:01 / km)
spiked:15/17c shoes: New Balance 472

First short course event of the year at Jhb zoo. I had a good run. I made 2 mistakes- I missed a path to 5 so had to go a longer way round and I exited 7 in the wrong direction. I think most of my route choices were good and I pushed hard and remained focused. I came 4th, 3 mins behind Salome.

Course 3 - Splits

Thursday Jan 22, 2009 #

Track/speed work 14:12 [5] 3.2 km (4:26 / km)
ahr:170 max:196 shoes: Adidas Response

Tough but really fun. I did 16 x 200m with 30sec recovery. A great session because it didn't turn into a slog. My times ranged from around 48 to 53sec. Nice to run with a group even if they were lapping me

Track/speed work (warm down/up) 8:00 [2]
shoes: Adidas Response

Did strides and 2 laps warm down.

Wednesday Jan 21, 2009 #

Track/speed work race 4:38 [5] 1.0 km (4:38 / km)
shoes: Adidas Response

Did a km after O training. I ran most of the way with Jess and Steph who was taking it easy. I felt reasonable but time wasn't great

Orienteering 10:00 [3]
shoes: Adidas Response

We didn't do much at training because it was raining. Did a bit of map memory and a mini course on the field.

Note

I tried to get the bus to Wits today but it didn't go well. I waited at the bus stop for over an hour then I phoned my mom who took me. Apparently there was a bus strike

Tuesday Jan 20, 2009 #

Cycling (Bill Stewart- Derby rd) 46:45 [3] 14.03 km (18.0 kph)
ahr:153 max:179

Loads of runners about at the moment. I passed a guy going over the bridge then he caught me going up the hill in Reginald rd and the race was on. Definitely got the heart rate up. Av 18.2 Mx 44.5

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