Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Dec 24, 2017:

activity	#	time	miles		km		+m
hiking	3	9:40:00	22.99	(25:14)	37.0	(15:41)	2200
running	9	8:17:19	47.8	(10:24)	76.93	(6:28)	3513
Total	12	17:57:19	70.79	(15:13)	113.93	(9:27)	5713

5:39

0:00

» now

Sunday Dec 24, 2017 #

running 16:45 [2] 3.15 km (5:19 / km) +30m 5:05 / km
(rest day) shoes: inov8 O-rock 280

Attempting to make different Christmas themed gps tracks in the ardmore forest. Christmas tree was half decent, but the rest were pretty poor.

Saturday Dec 23, 2017 #

5 AM

hiking 40:00 [2] 3.0 km (13:20 / km) +250m 9:25 / km
shoes: salamon wings 2

Some more mandatory sunrise peak missions to admire some absolutely insane views!! Up to the closest peak+,"a bit on the ridgeline

9 AM

hiking 4:00:00 [3] 17.0 km (14:07 / km) +200m 13:20 / km
shoes: salamon wings 2

Back down. Feeling the knees a bit on the descents.

7 PM

running 16:25 [3] 3.15 km (5:13 / km) +180m 4:03 / km
shoes: Inov8 f-lite 195 black

From wits end, up "the steepest hill in Africa" (as dubbed by my cousins 10ish years ago), a bit further up towards monks cowl and then down to the house.

Friday Dec 22, 2017 #

12 PM

hiking 5:00:00 [3] 17.0 km (17:39 / km) +1750m 11:39 / km
shoes: salamon wings 2

Sphinx, blindmans, grays, cave with Kisrten, Jess, Jasper, Amanda and Myrra.

Late start after waiting for the rain to clear up a bit.

Light drizzle for the first hour, but perfect after that with overcast+cool conditions. Some glimpses of cathkin and monks on our way up grays.

7 PM

running 39:18 [3] 4.75 km (8:16 / km) +280m 6:23 / km
shoes: salamon wings 2

Mandatory summit mission to champagne "peak" (3377masl) and then back along the ridgeline a bit. Rather dark on the way back down.

Feeling the altitude on the climb

Thursday Dec 21, 2017 #

running 2:09:51 [3] 16.4 km (7:55 / km) +1440m 5:30 / km
shoes: inov8 O-rock 280

Stekhorn FKT recce (Just trying to see how fast I'd actually have to go+ whether it is possible to beat).

Holding back a bit on the first climb and flattish section to blindmans, then pretty close to maximum up Sterkhorn (starting to feel it the last 10min or so).

Then a long break (40ish min) on top to admire the views and then a pretty decent effort back down to monks cowl.

So moving time about 9 min faster than Johardts fkt, but that's with 2/3 min of stops on the way up and then the long break on top, so pretty hard to actually know how I'd feel without those.

1:29 to the top, then 40min down (15min down Sterkhorn, 25 to monks cowl).

Time to the top about 2-3min slower than johardts attempt, but then took 5min on his time in the 15min down Sterkhorn (fresh legs might make a big difference on that sort of descent though).

3 PM

running warm up/down 6:00 [2] 1.2 km (5:00 / km)
shoes: inov8 O-rock 280

Jog down the pools for a swim

Wednesday Dec 20, 2017 #

running 1:15:03 [3] 14.8 km (5:04 / km) +253m 4:40 / km
shoes: Inov8 Trail Talon 250 blue

Thick layer of cloud sitting above 1800m, so skipped the sterkhorn run/hike idea and went to Spioenkop nature reserve instead.

Took a run around there on the hiking trail+ farmlands and then a bit on the jeep track back towards the gate.

Just following animal tracks for a lot of it+ ended up getting "greened/thorned out" a couple times, but still pretty fun.

Tuesday Dec 19, 2017 #

5 PM

running 55:57 [3] 10.03 km (5:35 / km) +330m 4:47 / km
shoes: inov8 O-rock 280

Up the road towards monks cowl, then onto the cattle tracks on the lower slopes of the matterhorn and along towards wonder valley, then down the fenceline past the village and back past the dam+waterfalls.

C • Waiting patiently... 2

Monday Dec 18, 2017 #

12 PM

running 2:03:50 [3] 18.0 km (6:53 / km) +830m 5:35 / km
shoes: Inov8 Trail Talon 250 blue

From Monks Cowl to the grotto via Makhulumane rock, lower berg, jacobs ladder and then some terrain running at the end.

As usual, tried to take a different route into the grotto and ended up getting stuck in some nice green stuff and getting cliffed out a couple of times.

5 PM

running 34:10 [2] 5.45 km (6:16 / km) +170m 5:25 / km
shoes: inov8 O-rock 280

Chilled jog in Cathkin with Amanda+Myrra.

Just a short loop past the lower waterfall.

« Earlier | Later »