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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running7 4:38:44 29.3(9:31) 47.15(5:55) 2476
  hiking2 3:45:00 8.2(27:26) 13.2(17:03) 1500
  Total9 8:23:44 37.5(13:26) 60.35(8:21) 3976
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Sunday Oct 22 #

8 AM

hiking 3:00:00 [2] 11.0 km (16:22 / km) +1100m 10:55 / km
shoes: inov8 trail talon 250 (lumo #2

#easyelevation

Devils peak keg hike with the MSC. Carrying a fair amount of beer, so still a bit of a workout even at the very chilled pace.

Legs feeling surprisingly good after yesterday.
10 PM

running 14:36 [2] 3.1 km (4:43 / km) +20m 4:34 / km
shoes: Inov8 f-lite 195 black

Oval laps

Saturday Oct 21 #

8 AM

running 32:04 [3] 4.4 km (7:17 / km) +400m 5:01 / km
shoes: Inov8 X-talon 225 black+red

Lionheart round #1

running warm up/down 10:00 [2] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: Inov8 X-talon 225 black+red

12 PM

running race 1:31:24 [4] 13.2 km (6:55 / km) +1200m 4:46 / km
shoes: Inov8 X-talon 225 black+red

Lionheart quarters, semi's and final.

Pretty chilled until the final. Robbie smashing it and I just didn't quite have that extra bit of push in the legs on the climb+then cramping and falling all over the place on the descent.

So 2nd again (3 years in a row now :p), but Robbie definitely deserving the win today with an absolutely insane descent!!

Need to get in some more high intensity hill training! Still feeling relatively strong at a threshold sort of pace, just not great with anything over that.

Hopefully get back into some descent form by the end of the year if I can stay niggle free and get some decent training in :)

Friday Oct 20 #

6 PM

running 13:40 [2] 3.04 km (4:30 / km) +30m 4:17 / km
(rest day) shoes: Inov8 f-lite 195 black

Oval laps

Thursday Oct 19 #

6 PM

hiking 45:00 [2] 2.2 km (20:27 / km) +400m 10:43 / km
shoes: Inov8 x-talon 190

Chilled walk up lions with Steph.
7 PM

running 34:37 [3] 6.53 km (5:18 / km) +200m 4:36 / km
shoes: Inov8 x-talon 190

Jog down from the top, off towards signal hill, then back around above the road and a then up to the top of the jeep track+down.

Lots of people dodging on the top section.

Wednesday Oct 18 #

running 59:20 [3] 10.25 km (5:47 / km) +476m 4:42 / km
shoes: inov8 trail talon 250 (lumo #2

Chilled forest loop with Jono.

Sticking to the smaller singletracks. Old zoo, reservoirs, forest station, lower paths to jacks turn, steep climb to below fernwood, then upper tracks, woodcutters, rock garden amd veld descent to finish off.

Tuesday Oct 17 #

10 PM

running 23:03 [2] 5.13 km (4:30 / km) +100m 4:06 / km
(rest day) shoes: Inov8 f-lite 195 black

Flat-oval-greenmile-flat

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:455.4km45%
projected:563.5km56%
running 3500km
actual:2360.8km67%
projected:2920.9km83%

Reports

Search Log


  • Dec 29 [9w, 4d]: Y - Big 5 Orienteering
  • Jun 17, 2050 [1,703w, 4d]: Y - wmoc 2050 M50
  • Dec 14, 2050 [1,729w, 2d]: Flag Counter
  • Jan 3, 2051 [1,732w, 1d]: Map

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