Training Log Archive: Tim CIn the 7 days ending Jun 13, 2016:
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Monday Jun 13, 2016 #
running warm up/down 10:13 [2] 2.12 km (4:49 / km) +50m 4:19 / km
shoes: Inov8 trail roc 245- blue
orienteering 21:40 4.33 km (5:00 / km) +81m 4:35 / km
ahr:173 max:185
Took a poor route to #1 (aiming to go past 2 and through the open area, but ended up getting stuck in crappy green) should've gone on the road and then path (15secs)
From #2-#13 was okay, just a couple hesitations (10secs)
#14- went left but took a while to decide to do so, then a bit slow in the circle (5secs)
#15- got caught out by it being at the bottom of the wall (7secs)
#16- didn't see the left route option (5secs)
#17-finish okay, just slow to 18 trying not to slip on the wet floors and then not enjoying the rough grassy stuff around 19 and 20. Also a closed gate to 21 and a bit of construction to 23 which slowed me down a bit (15secs)
Would've prefered a bit more in the buildings and a bit less in crappy open/green, but still pretty fun :)
Sunday Jun 12, 2016 #
running 12:00 [2] 2.0 km (6:00 / km) +60m 5:13 / km
shoes: Inov-8 road-xlite 155
running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 X-talons 200
running 41:01 [3] 11.22 km (3:39 / km) +7m 3:39 / km
Supposed to be 10km (1-1km loop followed by 3-3km loops), but they either didn't measure it or didn't really care, so loops were more like 1.3km and 3.3km.
Terrain was pretty flat, but majority of it was beach sand and rather tough to get into a consistent stride.
Tried to pace myself to keep consistent the whole way, but definitely slowed a bit as I went and the last 3km loop seems to have been significantly slower.
Managed to pretty much hold my position though and finished about 3:30 down on the winners and about 1min down on Raydon
running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 X-talons 200
Saturday Jun 11, 2016 #
orienteering 54:23 [3] *** 8.82 km (6:10 / km) +200m 5:32 / km
24c shoes: Inov8 O-rock 280 (2- blue)
They've gone and felled a whole lot of the forest, so that was pretty lame.. Still fun though+ some good terrain training with lots of branches and that piled all over.
Was pretty clean the whole way, just messed up #17 when I wasn't focusing and came out of 16 at the wrong angle and went off the map and took a little while to correct (1min lost)
A couple of other controls (#8 and #20) where I didn't take the best route (should've stayed higher for both of them).
About 10min faster than what Roark did it in at the race, but I think there was a misplaced control that he lost 4/5min on.
orienteering 44:12 [3] *** 6.62 km (6:41 / km) +100m 6:12 / km
31c shoes: Inov8 O-rock 280 (2- blue)
A recent fire burnt nearly all of the fynbos, so it was way more runnable than previous times! :)
Relatively tricky rock features and some decent slope training for Jwoc.
Was pretty clean again for most of it, just struggled a little in the area around #20-23.
running 9:09 [3] 2.05 km (4:28 / km)
shoes: Inov-8 road-xlite 155
Friday Jun 10, 2016 #
orienteering 32:43 [3] *** 7.21 km (4:32 / km) +20m 4:29 / km
41c shoes: inov8 f-lite white+black
Orienteering is rather rusty at the moment.. messed up quite a lot with the river/canal section (not reading the underpass/bridge sections properly)
Still lots of fun though :)
Thursday Jun 9, 2016 #
running 14:09 [3] 3.32 km (4:16 / km) +48m 3:59 / km
Wednesday Jun 8, 2016 #
running 59:39 12.05 km (4:57 / km) +249m 4:29 / km
ahr:154 max:175
Tuesday Jun 7, 2016 #
running 54:33 11.15 km (4:54 / km) +450m 4:04 / km
ahr:165 max:192
Warm up jog from the club up to r.mem (winding our way through campus). 14:23 and 2.54km (and 120m climb).
Then 10min of stairs on r.mem (so 16 times up, 16down,about 1.7km and 170m climb). Was about 30secs quicker than last week.
Then a chilled jog down the r.mem tar and all the way down to the highway.
1km uphill from there towards r.mem (90m climb), 4:29 (4:30 last week)
Down to the cattle grid
500m Uphill (50m climb), 2:13 (2:15 last week)
Down the cattle grid
250 m Uphill (25m climb) :47 (:50 last week)
Back to the club (2km, 4:00 pace)