Training Log Archive: SarahIn the 7 days ending Feb 5, 2012:
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Sunday Feb 5, 2012 #
9 AM
Orienteering race 20:54 [5] *** 3.5 km (5:58 / km)
spiked:17/18c shoes: Inov-8 X-Talons 212
Short Course Event #1 at Pretoria Zoo.
Had a decent run. Felt in control and planned ahead well. Started a bit fast and lost momentum in the middle section. Lost 20 sec to #9. Was slow along the walkway up the hill and had lots of people to dodge. Left calf stared feeling tight. Picked it up nicely over the final section. Made a route choice error to #13 - took the walkway instead of dropping down (~20 sec).
Finished 12 sec behind Jess L. Salome was 2 sec behind me and Michele wasn't far back. So a close race. Good way to kick off the series.
Had a decent run. Felt in control and planned ahead well. Started a bit fast and lost momentum in the middle section. Lost 20 sec to #9. Was slow along the walkway up the hill and had lots of people to dodge. Left calf stared feeling tight. Picked it up nicely over the final section. Made a route choice error to #13 - took the walkway instead of dropping down (~20 sec).
Finished 12 sec behind Jess L. Salome was 2 sec behind me and Michele wasn't far back. So a close race. Good way to kick off the series.
Orienteering warm up/down 15:00 [2] 2.19 km (6:50 / km)
shoes: Inov-8 X-Talons 212
5 min before and then a 10 min jog after the rain to check out some animals
Saturday Feb 4, 2012 #
4 PM
stationary bike 40:00 [3]
5min warm up, 30 sec hard/30 easy increasing by 30sec up to 3:30. 5min cool down. Good stretch afterwards.
Friday Feb 3, 2012 #
4 PM
strength 30:00 [3]
Thursday Feb 2, 2012 #
4 PM
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talons 212
Training organized by Nic at Emmarentia.
Did a line course on a Google Earth map to warm up. Was fun! The rose garden is cool. Good sprint AR nav training.
Did a line course on a Google Earth map to warm up. Was fun! The rose garden is cool. Good sprint AR nav training.
Orienteering intervals 25:00 [4] *** 3.2 km (7:49 / km)
15c shoes: Inov-8 X-Talons 212
5 intervals of 500m and 1 of 700m.
Pushed hard but kept a close eye on the legs. Still feeling good, but don't want to over do it.
Pushed hard but kept a close eye on the legs. Still feeling good, but don't want to over do it.
Wednesday Feb 1, 2012 #
8 PM
Running race 45:18 [5] 8.0 km (5:40 / km)
shoes: Inov-8 X-Talons 212
Kinetic trail run at Randpark Golf Course.
Wasn't sure how the legs would hold up so started conservatively. Ended up feeling great. Went through halfway in 23'47 and then picked it up to do the second lap in 21'31.
1'30 off my fastest on this course.
Wasn't sure how the legs would hold up so started conservatively. Ended up feeling great. Went through halfway in 23'47 and then picked it up to do the second lap in 21'31.
1'30 off my fastest on this course.