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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running6 4:15:59 35.06(7:18) 56.43(4:32) 957
  hiking1 35:00 1.55(22:32) 2.5(14:00) 400
  orienteering1 33:40 3.85(8:44) 6.2(5:26) 200
  Total8 5:24:39 40.47(8:01) 65.13(4:59) 1557
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FrSaSuMoTuWeTh

Wednesday Mar 29 #

5 PM

hiking 35:00 [3] 2.5 km (14:00 / km) +400m 7:47 / km
shoes: Inov8 f-lite 195 black

Up the lion
6 PM

running 29:38 [3] 5.57 km (5:19 / km) +76m 4:59 / km
shoes: Inov8 f-lite 195 black

Down from the Lion

Tuesday Mar 28 #

6 PM

running 18:32 [3] 6.0 km (3:05 / km)
shoes: barefoot

6-1000m at the track

Plan was for 8 of them at 3:05ish with 1 Min break, but legs not feeling it, so only did 6 and had longer rests after the 4th and 5th.

3:07
3:05
3:05
3:05
3:03
3:00

Sitting behind jono for most of them. Did manageyou to lead a bit though.

running 17:00 [3] 3.5 km (4:51 / km)
shoes: Inov8 f-lite 195 black

To the track, bit of warm up before, bit of cool down after and then back to the flat.

Monday Mar 27 #

8 AM

running 1:14:25 [3] 12.01 km (6:12 / km) +576m 5:00 / km
shoes: inov8 f-lite white+black

Showing Valerie some trails.

From the flat, up through old zoo, Newlands forest to edge of kirstenbosch, up to contour path, along+ down snakebite, back with a stop for a swim at the dam.

Sunday Mar 26 #

1 PM

orienteering 33:40 [3] 6.2 km (5:26 / km) +200m 4:41 / km
shoes: Inov8 f-lite 195 black

Planned an event at UCT and went for a run on the course afterwards.

Combination of really good sprint terrain+ some pretty cool course planning by Roark and I made it fairly interesting even having mapped, planned and put out half the controls :P.

Body not at all energetic.. No sleep, no breakfast and yesterdays tt meant it was struggling a bit.


Nice to have some internationals at the event. 2 Brits and a Swede.

Winning time of 33:30 by Dave Schorah.

Saturday Mar 25 #

1 PM

running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Inov8 f-lite 195 black

Jog through to the sports science institute, then a bit more warm up on the treadmill, then 5min easy with the mask and 5min tempo.
2 PM

running 1:13:30 [4] 20.0 km (3:41 / km) +280m 3:26 / km
shoes: Inov8 f-lite 195 black

Test no 2/4 (control)

Not exactly sure of the time (Not allowed to know know it until after the study is finished) :p, but should be around there.

20km tt. (Well not really- had a 5min break after 10km to simulate the blood drawing of the upcoming main 2 tests)

Legs not feeling amazing and went out a bit too hard on the 1st climb and suffered the second half of it. From there just trying to make sure I would be able to finish the 20km, so keeping it controllable. Very slow 2nd climb, but managed to finish off strong the last 1.5km at least.

Definitely still feeling last weekend a bit, so hopefully the upcoming tests will be a bit better.

Friday Mar 24 #

11 PM

running 17:54 [3] 4.35 km (4:07 / km) +26m 4:00 / km
shoes: Inov8 f-lite 195 black

Cutting it a bit fine. From steph to the flat,l (1kmish), then a quick bag drop and watch fetch and to the track, a few laps around and back.

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:70.1km7%
projected:290.7km29%
running 3500km
actual:745km21%
projected:3090.1km88%

Reports

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  • Jan 3, 2051 [1,761w, 5d]: Map

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