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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running6 6:44:50 44.65(9:04) 71.85(5:38) 3631
  hiking1 1:30:00 1.24(1:12:25) 2.0(45:00)
  orienteering1 1:10:00 6.21(11:16) 10.0(7:00) 50
  Total8 9:24:50 52.1(10:50) 83.85(6:44) 3681
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MoTuWeThFrSaSu

Sunday Jun 25 #

11 AM

running long 2:40:00 [3] 23.8 km (6:43 / km) +1700m 4:57 / km
shoes: Inov8 race-ultra 270

Jog to top of jacobs ladder to meet Jono, then along the contour path to constantia nek, up constantia corner, devilliers dam, smuts track, top of nursery ravine path to dams, a quick ice bath in hely hutchinson while he headed back down.

Tthen up the disa river+ along the aquaduct, back onto smuts track and towards maclears, then spent a while trying to find the start of the hiddingh ascension route. Eventually found it after a bit of scrambling. Quick visit to the pulpit on the way down, but then somehow thought I was on the wrong path, so bundubashed for a while trying to find where I thought the path should be. No luck, so decided to just make my own route down... Not the best of ideas. Spent over an hour fighting my way through bushes and getting cliffed out a few times before eventually getting to the contour path.

Then back via the newlands river+reservoir.

*note* Logging the descent as hiking. Cant put it in the same bracket as running.. :/
1 PM

hiking 1:30:00 [3] 2.0 km (45:00 / km)
shoes: Inov8 race-ultra 270

Saturday Jun 24 #

10 AM

orienteering 1:10:00 [3] 10.0 km (7:00 / km) +50m 6:50 / km
shoes: Inov8 X-talon 225 black+red

Some score O around Blaauwberg nature reserve. Still struggle in this area..
Some very vague contours+ vegetation that looks like hill makes it a bit difficult to read. Good fun though.

includes a bit of a jog before and after.

Friday Jun 23 #

running warm up/down 14:40 [3] 2.9 km (5:03 / km) +100m 4:19 / km
shoes: Inov8 trail talon 250 (lumo)

To and from old zoo

running 28:30 [3] 7.2 km (3:58 / km) +317m 3:15 / km
shoes: Inov8 trail talon 250 (lumo)

Forest part of Jack's loop at a tempo with Jono.

Jono smashing me at the end.

running 11:19 [3] 3.0 km (3:46 / km)
shoes: Inov8 trail talon 250 (lumo)

5 laps of 200m fast (about 32s) , 200m jog. Then a jog back to the flat.

Thursday Jun 22 #

6 PM

running 25:12 [2] 5.07 km (4:58 / km) +110m 4:29 / km
(rest day) shoes: inov8 f-lite white+black

Took a while to find motivation to get out the house. #coldweather #enjoyeditonceigotoutthough

Just jogged around middle+lower campus.


Wednesday Jun 21 #

1 PM

running 1:00:15 [3] 10.73 km (5:37 / km) +464m 4:37 / km
shoes: Inov8 trail talon 250 (lumo)

With Beth

Attempting to find some less rocky trails as apparently my "normal" trails are a bit too rocky for them Brits ;)

Out towards kirstenbosch in the lower forest, then along the mid forest trails/jeep tracks+ down the veld on the way back.

Tuesday Jun 20 #

3 PM

running 1:27:34 [4] 15.3 km (5:43 / km) +930m 4:23 / km
shoes: Inov8 X-talons 200

Brutal trail session on/up to the contour path with Jono.

Easy first 4km, then hill rep up Jacobs ladder (100 ish climb), break, hill rep up the steps north side (100ish again), break, jog down to bottom of south side of steps.
Flattish down rep to skeleton gorge, break,flattish up rep back, hill rep up south side of stairs (150ish climb), break, jog down, flat+technical rep through rock gardens, break, another flat+tecnical to picnic area.

Then a jog back with a relatively fast snakebite descent.

Good to do a proper session. Especially on trail :)

Monday Jun 19 #

9 PM

running 17:20 [2] 3.85 km (4:30 / km) +10m 4:27 / km
shoes: Inov8 f-lite 195 black

Post MSC-meeting jog in the rain.

From sports centre, couple laps of the green mile and then down through middle.

So much fun running through all the puddles on the fields :D

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:159.6km15%
projected:331km33%
running 3500km
actual:1509.1km43%
projected:3129.7km89%

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