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Attackpoint - performance and training tools for orienteering athletes

Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running5 2:16:54 17.32(7:54) 27.87(4:55) 1060
  orienteering1 1:19:00 5.67(13:56) 9.13(8:39) 408
  strength1 1:00:00
  Total7 4:35:54 22.99 37.0 1468
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FrSaSuMoTuWeTh

Wednesday Apr 18 #

3 PM

running 31:24 [3] 6.0 km (5:14 / km) +341m 4:05 / km
shoes: Inov8 race-ultra 270

Newlands forest in some lekker rain! Half the run in puddles, which was great :)

Lower singletracks to k.bosch, up to mtb trail, back into forest, down to jeep, loop around+down past the helicopters.

Tuesday Apr 17 #

4 PM

running 28:38 [3] 6.37 km (4:30 / km) +199m 3:53 / km
shoes: Inov8 race-ultra 270

Up to the forest, reservoir, lower bridge, forestry station, back via newlands ave/main road.
6 PM

strength 1:00:00 [3]

Joined Robbie+Angus for a session in town.

Monday Apr 16 #

6 PM

running 30:57 [3] 5.39 km (5:45 / km) +220m 4:46 / km
shoes: Inov8 race-ultra 270

Old zoo, up the hiking trail, hill repeat, across above r.mem, direct route down to fenceline, back to uct past the graves+hopping the dam fence. Usual way back down.

Gonna take a few more short/easy days just to make sure the ankle/foot is sorted. African X in 11 days, so not really gonna be able to improve the firness anyway, so might as well be injury/niggle free...

Sunday Apr 15 #

11 AM

orienteering 1:19:00 [3] 9.13 km (8:39 / km) +408m 7:04 / km
shoes: Inov8 O-rock 280 (2- blue)

Orienteering at Nuweberg. Testing out the ankle/foot.

One of those days.. Just not in the right frame of mind for O and making mistakes everywhere. Got caught up by Roark at #4 by a looottt of minutes, tried to get back away, but stuffing around again at #8 and #12+ caught up, so just took a jog around the rest of the course with him.

On the plus side, ankle felt decent enough.

Saturday Apr 14 #

5 PM

running 25:14 [2] 5.11 km (4:56 / km) +250m 3:58 / km
shoes: Inov8 race-ultra 270

Short forest loop with Jono.

Friday Apr 13 #

6 PM

running 20:41 [3] 5.0 km (4:08 / km) +50m 3:56 / km
shoes: Inov8 race-ultra 270

Perimeter trail around Schonenberg. New inserts feeling decent. Hopefully they'll sort out the ankle as well..

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