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Training Log Archive: Sarah

In the 7 days ending Feb 14, 2011:

activity # timemileskm+m
  Running3 1:59:58 12.07(9:56) 19.43(6:11)
  Track/speed work2 27:30 3.85(7:08) 6.2(4:26)
  Orienteering1 8:09 0.56(14:34) 0.9(9:03)
  Total5 2:35:37 16.48(9:26) 26.53(5:52)
averages - sleep:9

» now

Monday Feb 14, 2011 #

6 PM

Track/speed work race 13:39 [5] 3.0 km (4:33 / km)
shoes: Adidas Response

National Squad Time Trial at WEC
It's was the first time I've run 3km like that so I was relatively happy with my run. Felt like I was running well and it hurt a little less than I expected. Ran with Tania and Zoe for most of it. We started well, maybe a little fast. Slowed down a bit in the middle but had a good last lap. Finished a few seconds behind Tania after pulling away from Zoe with about 150m to go.
Now to keep up the training and knock a good bit of time off in 2 months time.

Sunday Feb 13, 2011 #

7 AM


Put out controls for the CATI event at Jeppe Boys.
9 AM

Orienteering 8:09 [3] 0.9 km (9:03 / km)
shoes: New Balance 461

Short map memory course. Tried to take in detail and not just run on prior knowledge. Was planning on doing the medium course as well but I got a bit distracted and then had to leave.

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.

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.

Tuesday Feb 8, 2011 #

(rest day)

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