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Training Log Archive: Tim C

In the 7 days ending Nov 13, 2016:

activity

time

miles

running

5:09:48

35.14

(8:49)

56.55

(5:29)

2163

orienteering

44:32

5.55

(8:02)

8.93

(4:59)

250

20c

strength

15:00

Total

6:09:20

40.69

65.48

2413

20c

1:04

0:00

» now

Sunday Nov 13, 2016 #

6 PM

running 49:52 [3] 10.1 km (4:56 / km) +350m 4:12 / km
shoes: Inov8 trailroc 245 #2

Old zoo, reservoir, bridge, low single track, jeep track up to hairpin, hill repeat, across to r.mem, through the hike in the fence and then playing around on the mtb tracks for a bit before heading down.

Pretty poor mileage week because of exams, but will hopefully start getting it consistently up to 80-90km/week for the next few months.

Saturday Nov 12, 2016 #

1 PM

running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: Inov8 X-talon 225 black+red

2 PM

orienteering race 44:32 [4] *** 8.93 km (4:59 / km) +250m 4:22 / km
20c shoes: Inov8 X-talon 225 black+red

O race at Khwa Ttu.

Very open and not many features, so not much nav involved besides for a little in the middle.

Still lots of fun though- nearly ran over tortoises a couple times and ran through a massive herd of eland+ springbok.

Stupid mistake to #16- missed it a bit to the left and just kept on running for far too long before correcting. Besides for that no real mistakes.

Friday Nov 11, 2016 #

6 PM

running 1:03:00 [3] 8.0 km (7:53 / km) +700m 5:29 / km
shoes: Inov8 trailroc 245 #2

Having dinner in Camps Bay, so decided to have a quick mission up diagonal ravine (somehow hadnt done the route yet) and see how far I could make it up in 35min. From the cousins house, up to pipe track, along and then up diagonal, 2/3 of the way up that, then was just following the stream bed and assumed I was still on diagonal, ended up turning off onto porcupine ravine, got about 5-10min from the top before running out of time and having to head back. Very slow 1st part of the descent (lots of loose rock).

Loving the wind at the moment! Makes running so much fun!

Thursday Nov 10, 2016 #

5 PM

running 1:04:00 [3] 11.0 km (5:49 / km) +550m 4:39 / km
shoes: Inov8 X-talons 200

With Jono. Reservoir, old loggers, Jacobs ladder, aloes, contour path, down snakebite and back through the veld.

No other people around (people seem to be afraid of the wind)

Wednesday Nov 9, 2016 #

Note

Also just realised that yesterday was my 2 yearaversary (731 consecutive days of running) :)

5 PM

running warm up/down 46:00 [3] 11.0 km (4:11 / km) +100m 4:00 / km
shoes: barefoot

Watch seems to have given up the ghost...

Warm up loop in the forest (old zoo, dam, picnic spot, bike trail) and then down to the track.

10-400m "with" Jono and Nolan (jono destrying us) in about 68's (1min rest)

3km cooldown around the track+back up to res.

Not pushing the session (trying not to be too tired to study), but still feeling harder than it shouldve...

Tuesday Nov 8, 2016 #

5 PM

running 53:53 [3] 10.01 km (5:23 / km) +310m 4:40 / km
shoes: Inov8 trailroc 245 #2

Nice evening in the forest. Jacks loop 1st half, then up towards the old loggers buildings, trail around the river, high jeep track, hill repeat down to buildings, then a bit of a push down past the dam to get a segment+back to res past old zoo.

Monday Nov 7, 2016 #

2 PM

strength 15:00 [3]
shoes: barefoot

a couple hours sandboarding and climbing up dunes (rate that counts as some strength ;) )

6 PM

running 25:03 [3] 4.95 km (5:04 / km) +153m 4:23 / km
shoes: Inov8 trailroc 245 #2

Easyish forest 5. Legs still feeling a bit tender+ did a lot of running up steep dunes with sandboards earlier this afternoon:

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