Training Log Archive: SarahIn the 7 days ending May 5, 2012:
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Friday May 4, 2012 #
9 PM
strength 15:00 [3]
slept:8.0
Thursday May 3, 2012 #
1 PM
Running 24:09 [3] 3.71 km (6:30 / km)
slept:8.0 shoes: Adidas SNova Glide
Easy run around west campus with Steph and Ant at lunch. Legs are feeling tired.
Wednesday May 2, 2012 #
9 AM
strength (Physio) 25:00 [3]
Session with Malcolm. Quite intense.
Running 10:00 [3]
Working on my running style. Did some video analysis. Starting to see an improvement.
5 PM
Running warm up/down 10:00 [2] 1.54 km (6:30 / km)
slept:9.0 shoes: Adidas SNova Glide
Orienteering intervals 30:00 [4] 3.0 km (10:00 / km)
shoes: Adidas SNova Glide
Witsoc training. Had 11 people there :-D
Steph planned intervals. Worked well! Could feel the tt in the legs so tried to run at a sensible pace. Just tired though, no niggles:)
Steph planned intervals. Worked well! Could feel the tt in the legs so tried to run at a sensible pace. Just tired though, no niggles:)
Tuesday May 1, 2012 #
5 PM
Running warm up/down 15:00 [2]
shoes: Adidas SNova Glide
Track/speed work race 13:36 [5] 3.0 km (4:32 / km)
slept:8.0 shoes: Adidas SNova Glide
Squad Time trial at WEC.
A PB by 3 seconds. Started off doing 52 for 200m, dropped to 58 but held it there. Managed a 46 for the last 200m. Hurt quite a bit, but thats expected I guess. Will try and do some more speed work over the next few weeks.
A PB by 3 seconds. Started off doing 52 for 200m, dropped to 58 but held it there. Managed a 46 for the last 200m. Hurt quite a bit, but thats expected I guess. Will try and do some more speed work over the next few weeks.
Monday Apr 30, 2012 #
8 PM
strength 20:00 [3]
slept:8.0
Sunday Apr 29, 2012 #
8 AM
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
slept:8.0 shoes: Inov-8 X-Talons 212
9 AM
Orienteering race 17:10 [5] *** 2.8 km (6:08 / km)
spiked:23/24c shoes: Inov-8 X-Talons 212
Pretoria Show Grounds - 1:3'500.
Course was well planned - good use of a flat, fast area. I knew it was going to be a runners' course so I went out hard and focused on good flow and smooth punching. Slowed down a bit in the middle section. Only mistake of the day was running towards the finish banner and not seeing the finish controls - not reading the map!. Lost about 10 sec.
Finished 2nd again. 15 seconds behind Steph.
Course was well planned - good use of a flat, fast area. I knew it was going to be a runners' course so I went out hard and focused on good flow and smooth punching. Slowed down a bit in the middle section. Only mistake of the day was running towards the finish banner and not seeing the finish controls - not reading the map!. Lost about 10 sec.
Finished 2nd again. 15 seconds behind Steph.