Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending May 28, 2017:

activity	#	time	miles		km		+m
running	7	4:41:18	30.22	(9:19)	48.63	(5:47)	1851
hiking	1	1:00:00	2.49	(24:08)	4.0	(15:00)	500
Total	8	5:41:18	32.7	(10:26)	52.63	(6:29)	2351

1:35

0:00

» now

Sunday May 28, 2017 #

1 PM

running 31:37 [2] 5.14 km (6:09 / km) +100m 5:36 / km
shoes: Inov8 trail talon 250 (lumo)

A bit of coastal exploring at Cape Point with Roarkis and Beth. From the parking lot, boardwalks, Dias beach, cape of good hope, then along the beach for a couple km.

Saturday May 27, 2017 #

9 AM

hiking 1:00:00 [2] 4.0 km (15:00 / km) +500m 9:14 / km
shoes: Inov8 f-lite 195 black

Hike up c.nek jeep track with the msc. Very chilled pace, but was pushing a wheelchair up majority of the time, so was still a bit of a workout.

5 PM

running 27:22 [3] 5.49 km (4:59 / km) +90m 4:36 / km
shoes: Inov8 trail talon 250 (lumo)

From kloof nek down to Clifton with Beth. Lower slope trails of Lions head andto then road down to the beach.

Friday May 26, 2017 #

running 1:35:46 [3] 11.0 km (8:42 / km) +1120m 5:46 / km
shoes: Inov8 trail talon 250 (lumo)

Quick morning vk (well 970m is close enough..) with Robbie.

From the flat (28masl), up to r.mem through campus, then blockhouse and knife edge to devils (1000masl) and then down on the upper traverse.

Legs still half asleep, so bit of a struggle keeping up with Robbie.

Robbie rocking his sandals. Absolutely mad...

C • Sandals 2

Thursday May 25, 2017 #

7 PM

running 16:36 [2] 3.3 km (5:02 / km) +66m 4:34 / km
shoes: inov8 f-lite white+black

Had planned on some forest, but fell asleep and it was dark when I woke up, so wasnt motivated to do anything much. Just up to the green mile, couple of laps and then down through middle collecting a couple controls from yesterdays WOD.

Wednesday May 24, 2017 #

6 PM

running warm up/down 15:30 [2] 3.0 km (5:10 / km)
shoes: barefoot

running 22:43 [4] 7.3 km (3:07 / km)
shoes: barefoot

A session, whhhaaaatt???

1st one in a very long time.

3- 1600m at 10km pace (well hopefully 10km pace), then 2- 1km and 1-500m (90sec rests for all).

5:07, 5:05, 5:06 (3:11/km)
3:02, 2:58
1:25

Good to get in a bit of speed work before uwc next Saturday.

Tuesday May 23, 2017 #

running 57:34 [2] 10.3 km (5:35 / km) +475m 4:33 / km
shoes: inov8 f-lite white+black

Nice relaxed jog in the forest.

Flat, Old zoo, reservoir, bend, upper singletrack, bit of off roading, steep singletrack descent, back via lower forest and bridge.

Shoes have reached the 1000km mark, so they're officially allowed to break now.

Monday May 22, 2017 #

8 PM

running 14:10 [2] 3.1 km (4:34 / km)
shoes: Inov8 f-lite 195 black

Down from sports centre with a loop of the green mile+ through middle campus.

« Earlier | Later »