Training Log Archive: SarahIn the 7 days ending Jun 21, 2010:
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Sunday Jun 20, 2010 #
9 AM
Orienteering (Long-O) 1:27:01 [5] *** 10.8 km (8:03 / km) +125m 7:37 / km
spiked:16/17c slept:7.0 shoes: New Balance 749
Mogale's Gate South 1:15'000
I ran blue, the women's open course. As long-O's go it was very enjoyable. The course was interesting with a good mixture of long and short legs and in the circle nav. It didn't ever turn into a slog and I managed to run the whole way at a consistent pace. Only one small mistake in the circle at #9 about 20sec. Otherwise a clean run. Only 3 women on the course, with Tania planning and most of the other junior girls doing green so I claimed my first Long-O win.
GPS distance: 12.3km
I ran blue, the women's open course. As long-O's go it was very enjoyable. The course was interesting with a good mixture of long and short legs and in the circle nav. It didn't ever turn into a slog and I managed to run the whole way at a consistent pace. Only one small mistake in the circle at #9 about 20sec. Otherwise a clean run. Only 3 women on the course, with Tania planning and most of the other junior girls doing green so I claimed my first Long-O win.
GPS distance: 12.3km
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| From Orienteering Maps |
Friday Jun 18, 2010 #
5 PM
stationary bike 30:00 [3]
Thursday Jun 17, 2010 #
5 PM
Running warm up/down 13:00 [2]
shoes: Adidas Response
Running intervals 14:00 [5]
slept:8.0 shoes: Adidas Response
Did 6x 1min hard, 1min easy then 2x 30sec hard 30sec easy. Legs felt much better, but my right calf still wasn't quite right. It was about 9 degrees out...rather pleasant.
Wednesday Jun 16, 2010 #
9 AM
Running 22:13 [3]
slept:10.0 shoes: Adidas Response
Short, slow run. Was less than 2 degrees when I headed out. Wore loads of clothes and there wasn't much wind so it wasn't too bad. Legs still feeling the weekend. Hamstrings took a while to warm up and calves are a bit sore.