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Training Log Archive: Tim C

In the 7 days ending Feb 1, 2015:

activity	#	time	miles		km		+m
running	5	2:47:14	18.64	(8:58)	30.0	(5:34)	1050
orienteering	8	2:20:03	17.03	(8:13)	27.41	(5:07)	450	105c
cycling- mtb	1	1:51:00	12.55	(8:51)	20.2	(5:30)	250
Total	14	6:58:17	48.22	(8:40)	77.61	(5:23)	1750	105c

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Sunday Feb 1, 2015 #

6 PM

running 27:24 [2] 5.62 km (4:53 / km) +140m 4:20 / km
(rest day) shoes: Salamon S-lab

Just a reasonably chilled jog around Erinvale while visiting family.

Saturday Jan 31, 2015 #

2 PM

running 1:04:20 [3] 9.53 km (6:45 / km) +680m 4:59 / km
shoes: Salamon S-lab

From UCT upper campus, across to the road up to rhodes memorial and then through the newlands forests (some single track, some forestry roads) and then up newlands ravine (got about 3/4 of the way up and then ran out of time and had to turn back. Some seriously cool trails and within a km of UCT, so gonna be doing a lot more running here!! :D

C • I'm jealous,... Im gonna pl... 4

Friday Jan 30, 2015 #

5 PM

orienteering 16:29 [4] *** 4.01 km (4:07 / km) +60m 3:49 / km
23c shoes: inov8 f-lite 195 blue

O training at Wits. Did the relay course from the event in dec that I missed. Pushed quite hard.

Thursday Jan 29, 2015 #

2 PM

cycling- mtb 1:51:00 [1] 20.2 km (5:30 / km) +250m 5:10 / km
shoes: sidi cycling shoes

Chilled ride around modderfontein reserve with Emma.

6 PM

running 21:55 [3] 5.03 km (4:21 / km) +80m 4:02 / km
shoes: skechers (lumo)

Greenpark loop+ 2laps around the block. Did at as a progression run. Aim was for the 1st km to be 5 min and then 15secs quicker/km after that, but went slightly quicker than planned.
4:58
4:38
4:24
4:07
3:43
:05 (30m)

Wednesday Jan 28, 2015 #

6 PM

orienteering 49:42 [3] *** 10.8 km (4:36 / km) +220m 4:11 / km
30c shoes: Salamon S-lab

Summer series at Delta Park. 2 maps in which we had to clear the 1st map and then come back to get the second. Managed to clear both with just over 10min to go+ got the bonus 50 for getting a green ribbon. Did put out some of the controls though- so not really running competitively.

7 PM

orienteering 25:00 [2] 4.0 km (6:15 / km) +100m 5:33 / km
shoes: Salamon S-lab

Control collecting- rather dark.

Tuesday Jan 27, 2015 #

3 PM

orienteering 6:00 [2] 1.0 km (6:00 / km)
shoes: Salamon S-lab

A bit of running around at the teachers course at Jeppe.

4 PM

orienteering 11:00 [3] *** 2.0 km (5:30 / km) +50m 4:53 / km
16c shoes: Salamon S-lab

Tested lisa's senior course for mondays event (score O in which you had to choose 16 controls).

6 PM

running 22:00 [1] 3.05 km (7:13 / km) +50m 6:40 / km
shoes: skechers (lumo)

Easy jog with Emma around the greenpark loop.

7 PM

running 31:35 [3] 6.77 km (4:40 / km) +100m 4:21 / km
shoes: skechers (lumo)

Crawford, douglas, mangaan, hornbill, and then back home up galloway+crawford.

Did a 1.3km tempo along hornbill to get the strava segment there. (About 3:40/km pace) rest of the run was at a comfortable pace.

Monday Jan 26, 2015 #

2 PM

orienteering 10:00 [2] 1.5 km (6:40 / km)
shoes: Salamon S-lab

Just checking that the controls were in the correct places.

4 PM

orienteering 13:52 [4] *** 3.0 km (4:37 / km) +20m 4:28 / km
36c shoes: Salamon S-lab

Helping at the schools O at Bryanston, so ran the senior boys course at the end. Plenty of controls+ a map exchange made it quite interesting.

5 PM

orienteering 8:00 [1] 1.1 km (7:16 / km)
shoes: Salamon S-lab

Control collecting.

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