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Training Log Archive: Tim C

In the 7 days ending Jun 8, 2014:

activity	#	time	miles		km		+m
running	4	2:14:00	17.7	(7:34)	28.48	(4:42)	505
orienteering	2	54:13	4.97	(10:54)	8.0	(6:47)	270
dynamic stretching	2	20:00	0.93	(21:27)	1.5	(13:20)
cycling- road	2	12:25	2.98	(4:10)	4.8	(2:35)	60
Total	8	3:40:38	26.58	(8:18)	42.78	(5:09)	835

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Sunday Jun 8, 2014 #

Event: GOC Urban 9

10 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8- x-talons 212

orienteering race 19:13 [4] 3.0 km (6:24 / km) +170m 4:59 / km
shoes: inov8- x-talons 212

SC final at the Wilds. Not the greatest of runs- didn't manage to read ahead much at all and had way too many hesitations. Also should have gone straight on a few more route choices.
Lost time at
#2- 10secs
#3-20 seconds
#4- 5secs
#5- 10secs
#8- 10secs
#9-5secs
#11-10secs
#16-10 seconds
#17- 5secs
#20- 15secs
So a good time would've been close to 17min- but with it being the wilds- 18 would've been decent.
Managed to beat Brad on the finish split for like the 1st time ever!! :) ( and beat him on the course too, but that's expected ;) )

Men WRE - Splits

Saturday Jun 7, 2014 #

3 PM

orienteering 35:00 [2] 5.0 km (7:00 / km) +100m 6:22 / km
shoes: inov f-lite 195

O training at Delta, compass work using blanked out maps+ a bit of map memory.

Friday Jun 6, 2014 #

2 PM

running 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km
shoes: skechers (lumo)

Went for a nice chilled (literally and figuratively)run around rietvlei farm. Some pretty awesome trail around the koppies!!

Thursday Jun 5, 2014 #

7 AM

cycling- road 6:00 [3] 2.4 km (2:30 / km) +20m 2:24 / km

To school (exams have started :( )

10 AM

cycling- road 6:25 [3] 2.4 km (2:40 / km) +40m 2:28 / km

Home. 1 down, 11 to go.

4 PM

running 31:39 [3] 7.43 km (4:16 / km) +125m 3:56 / km
shoes: inov f-lite 195

Down to Douglas, along, up leslie, onto westway, past spar, into+around Devons area and then home past Norscot. Pretty decent pace, especially towards the end which was all uphill.
4:37
4:28
4:03
4:25
4:15
4:11
4:07
1:32 (430m)

Wednesday Jun 4, 2014 #

3 PM

running 37:06 [3] 7.65 km (4:51 / km) +120m 4:30 / km
shoes: inov f-lite 195

Towards Bryandale, past vishu's, past Lesedi's, up to douglas+ a bit along, up leslie, onto westway and then back home up crawford. Running still isn't feeling amazing, but wasn't too bad. Have got just over a month to get into proper shape before JWOC.

Monday Jun 2, 2014 #

3 PM

dynamic stretching warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: adidas tech star running spike

running race 30:15 [4] 7.4 km (4:05 / km) +160m 3:41 / km
shoes: adidas tech star running spike

Districts at Delta. Horrible race!! :( 1st lap went pretty well and I wasn't feeling to bad, but started feeling really crappy from the start of the 2nd lap ( stomach+ head were feeling rubbish) was really considering pulling out, but managed to finish at least. 18th place (after being 5th after the 1st lap.) Should have come top 10 easily if I was feeling better :(
500m splits:
1:49
2:08 (3:57)
2:13
1:46 (3:59)
1:40
1:35 (3:15)
2:07
2:04 (4:11)
2:05
2:41 (4:46) (started feeling bad)
2:29
2:04 (4:33)
1:45
2:03 (3:48) (all downhill luckily)
1:46 ( 400m)
About 14min 1st lap and 16min 2nd lap.

C • unlucky 2

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