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Training Log Archive: Tim C

In the 7 days ending Mar 17, 2019:

activity	#	time	miles		km		+m
running	7	4:13:57	26.87	(9:27)	43.25	(5:52)	1790
hiking	1	3:00:00	6.84	(26:20)	11.0	(16:22)	700
orienteering	1	19:20	2.73	(7:04)	4.4	(4:24)	70
Total	8	7:33:17	36.44	(12:26)	58.65	(7:44)	2560

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Sunday Mar 17, 2019 #

7 PM

running 21:37 [2] 4.02 km (5:23 / km) +140m 4:35 / km
(rest day) shoes: Sonic RA Pro 2

Sunset camps bay jeep tracks with the doggos. Stunning evening!!

Felt the knee a bit last night/this morning after a long day on the legs yesterday, so just keeping it short today.

Saturday Mar 16, 2019 #

9 AM

hiking 3:00:00 [2] 11.0 km (16:22 / km) +700m 12:25 / km
shoes: Sonic RA Pro 2

Bit of exploring in Orangekloof. Top jeep/hoerikwaggo trail up to the base of Woodhead reservoir, then and awesome section of riverbed going down disakloof, an out an back exploration of the woodhead tunnel (out to the slangolie ravine side and back), then some more super cool kloof section (with a couple fun scrambles) before joining up with the others again and heading to the nek on the HK trail.

8 PM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Sonic RA Pro 2

orienteering race 19:20 [4] 4.4 km (4:24 / km) +70m 4:04 / km
shoes: Sonic RA Pro 2

Night O around Clovelly golf course. Really fun!

Super nice to be orienteering again. Haven't since Czech last October :/ :/

4/5 5ish second mistakes, so nothing major. Main timelosses were punching the controls. Cant complain too much though. Punchcards and actual control flags is pretty advanced by Cape orienteering standards :P

Friday Mar 15, 2019 #

8 PM

running 15:10 [3] 3.02 km (5:01 / km) +30m 4:47 / km
(rest day) shoes: Sonic RA Pro 2

Constantia village loop

Thursday Mar 14, 2019 #

6 PM

running 59:17 [2] 10.03 km (5:55 / km) +410m 4:54 / km
shoes: Sonic RA Pro 2

Easy hour in the forest.

Jacks/Oceans route with a couple variations + finishing off with a loop past r.mem+ down the veld.

Wednesday Mar 13, 2019 #

running 51:20 [3] 7.25 km (7:05 / km) +610m 4:59 / km
shoes: Sonic RA Pro 2

Effort up Constantia corner to the jeep track (27ish min). Then a bit of a break before stealing a segment on the jeep back from Dion, a swim in Alexandra, and then a chilled jog back down jeep track/stairs.

Nice to be pushing again+ having a fatigued Jono to make me feel like I'm half decent at climbing was pretty great ;)

Tuesday Mar 12, 2019 #

6 PM

running 22:37 [3] 4.85 km (4:40 / km) +20m 4:34 / km
shoes: Sonic RA Pro 2

Out and back on the sea path between kalk bay and muizenberg (with a couple stops to watch some dolphins playing just off of shore <3)

Nice swim in the tidal pool after.

Monday Mar 11, 2019 #

5 PM

running 1:13:56 [3] 12.08 km (6:07 / km) +580m 4:56 / km
shoes: Sonic RA Pro 2

Post rain contour <3 Finding most of the slower (cooler) routes.

Old zoo, up 2 levels of veld, across to hill repeat, across and straight up "climb of heroes" up to contour path.

Then contour path along to Skeleton (rivers+waterfalls flowing really nicely!!). Then down to jeep and back on mtb singletrack, river forest, bridge and entrance to forest.

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