Training Log Archive: SarahIn the 7 days ending Feb 12, 2011:
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Friday Feb 11, 2011 #
7 PM
Running race (Valentines Nite Run) 57:59 [5] 10.0 km (5:48 / km)
shoes: Adidas Response
As usual there were loads of people and I started pretty far back. Started my watch as I crossed the line. Lots of weaving for the first 2km (12:08). Managed to pick it up a bit after that. Went through 8km in 47:19. Felt strong in the last 2km with 5:20 splits. Happy to get under an hour. Big improvement on last years hour and 5mins.
Thursday Feb 10, 2011 #
2 PM
Running 45:36 [3] 7.0 km (6:31 / km)
shoes: Adidas Response
Jeppe Girls finally decided to get a cross country coach but she was sick today so they asked me to help out. Was given a detailed plan which worked well - warm up, 4km route, 5x 50m sprints, sit-up, squats and lunges and then a good stretch. It was really hot so there was lots of moaning.
I got in some extra distance running to school and home again.
I got in some extra distance running to school and home again.
Wednesday Feb 9, 2011 #
7 AM
Running warm up/down 16:23 [2] 2.43 km (6:45 / km)
shoes: Adidas Response
Warm up, drills and cool down.
Track/speed work intervals 13:51 [5] 3.2 km (4:20 / km)
slept:9.0 shoes: Adidas Response
At WEC track. Did 8x 400m with 90sec rest.
Times were 1:45, 1:46, 1:44, 1:45, 1:42, 1:42, 1:45.
Encouraging session. Felt good and was moving well. Big emphasis on good running form.
Times were 1:45, 1:46, 1:44, 1:45, 1:42, 1:42, 1:45.
Encouraging session. Felt good and was moving well. Big emphasis on good running form.
Tuesday Feb 8, 2011 #
Note
(rest day)
Monday Feb 7, 2011 #
Event: Gauteng Schools League 1
2 PM
Orienteering race 13:45 [5] 2.3 km (5:59 / km)
shoes: New Balance 749
Schools league at Zoo Lake.
Got to run as soon as the controls were out to test the course. Ran hard. Legs didn't feel too bad. Best senior girl in the league did 20 mins.
Got to run as soon as the controls were out to test the course. Ran hard. Legs didn't feel too bad. Best senior girl in the league did 20 mins.
Running 20:00 [3]
shoes: New Balance 749
Helped at the start. Super tiring! Seemed to be there forever with 180 or so kids. Was like interval training running between the start and finish to recycle emits and maps. Also collected controls.
Sunday Feb 6, 2011 #
9 AM
Orienteering 55:20 [3] 2.38 km (23:15 / km)
slept:11.0 shoes: New Balance 749
'Short' course at Kloofendal before the ROC AGM. My nav was pretty terrible and my legs were tired but it was great to get in some O' training. Kloofendal is always a load tougher than you expect. Also pretty humid out there. Exciting year ahead for ROC.