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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running5 5:20:05 34.62(9:15) 55.72(5:45) 1410
  hiking1 2:23:47 6.79(21:11) 10.93(13:10) 971
  orienteering3 57:12 7.4(7:43) 11.92(4:48) 33323c
  Total8 8:41:04 48.81(10:40) 78.56(6:38) 271423c
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ThFrSaSuMoTuWe

Tuesday Feb 21 #

6 PM

running warm up/down 25:10 [2] 5.28 km (4:46 / km) +93m 4:23 / km
shoes: Nike Free 5 (lumo)

Easy 5km with Luca. Greenpark, van riebeck, block.

Light drizzle to start off with, but pouring by the time we got to 3km

running 21:51 [4] 6.02 km (3:38 / km) +74m 3:25 / km
shoes: Inov8 f-lite 195 black

Quick 2min stop to drop off Luca and put some proper shoes on. (and to ditch the shirt which was soaked).

Planned on a 5km easy tempo at 3:40ish pace, but got excited when the rain got even heavier and I was running through ankle deep rivers (and downhill), so 1st few km were a bit quick and started to suffer on the 4th km when I turned to climb back up, so had a break the 5th km and then did a fast last km around the block.

3:29
3:27 big downhill, but got a bit stuck trying to cross Leslie
3:18 (racing some cars)
3:44 (climb)
4:23 (rest)
3:23 downhill

Monday Feb 20 #

6 PM

running 50:52 [3] 10.01 km (5:05 / km) +155m 4:43 / km
shoes: Nike Free 5 (lumo)

Easy 10km with Luca.

N.manor, devon's loop, back of 4ways, park, westway, Leslie, n.manor, block, home.

Luca with his usual fast first 2km, then some rather pedestrian middle 7km and a fast last km. Always seems to have energy afterwards, so he just seems to lose motivation in the middle.

Sunday Feb 19 #

9 AM

orienteering race 20:38 [4] 4.29 km (4:49 / km) +68m 4:28 / km
23c shoes: Inov8 f-lite 195 black

O race at Pretoria botanical gardens

#1-#3 fine
#4 bad route.. kept right on the path and then had a very slow route into the control through the green (15secs)
#5 hesitant into it (2secs)
#6-7okay
#8 bit hesitant about the paths midway into the leg (2secs)
#9+10 just slow into controls(3secs)
#11 struggled to identify the thickets and was too far left (5secs)
#12 a couple small hesitations along the leg (3secs)
#13 got pulled off a bit by Nic and overran it (10secs)
#14-16 fine
#17 should've gone around the right (2secs)
#18 hesitant with paths and then cut into the bushes which was super slow. Would've been faster to contour around (10secs)
#19 fine
#20 should've gone left (3secs)
#21-23 fine. Just feeling slow to 21.

So no big mistakes, but still too many small errors and hesitations. Sub 20 should've been possible.

Running feeling okay, legs a bit heavy the 2nd half after a big week, but not as bad as I was expecting.


11 AM

orienteering 12:43 [2] 2.27 km (5:36 / km) +46m 5:05 / km
shoes: Inov8 f-lite 195 black

Control collecting
6 PM

running 23:25 [3] 5.08 km (4:37 / km) +90m 4:14 / km
shoes: Nike Free 5 (lumo)

Evening run with the hound.

Fast 2km, then he was slow for the next 2 and then a nice quick last km around the block.

Greenpark, leslie, n.manor, block, home.

Decent mileage week :)

Saturday Feb 18 #

11 AM

orienteering 23:51 [3] 5.36 km (4:27 / km) +219m 3:42 / km
shoes: Inov8 f-lite 195 black

Helping at the Polokwane O event and then ran the long course. Pretty straightforward nav, but nice big hill in the middle of the map that made it a bit physical. Also a bit of dodging thorn bushes from 10-11 that was slow going, so pretty surprised with the decent climb adjusted pace.

Over 150 participants of which 90ish% were 1st timers. So that makes over 1000 new people who've done orienteering in SA the past month!! :D

Friday Feb 17 #

9 AM

hiking 2:23:47 [3] 10.93 km (13:10 / km) +971m 9:07 / km
shoes: Inov 8 trail talon 250

Hike to the gorge in Royal Natal (Not feeling the running thing, so just a fast walk), then some explorations up the gorge towards the tugela falls (2nd highest waterfall in the world-class just under 1000m total drop). It was gorgeous! ;)

running 29:48 [3] 6.37 km (4:41 / km) +31m 4:34 / km
shoes: Inov 8 trail talon 250

Run back from the gorge. Super energetic after an awesome time in the gorge! Nice winding gradual downhill hiking trail (rather slippery though due to it raining)

Thursday Feb 16 #

10 AM

running 2:48:59 [3] 22.97 km (7:21 / km) +967m 6:05 / km
shoes: salamon wings 2

Feeling a bit lazy this morning and weather report didn't look to great for higher up, so gave up on Mafadi and just kept to the lower berg.

From Monks cowl, down past sterkstpruit falls, up to Makhulumane rock, up the valley to the contour (the indigenous forest and rivers looking absolutely stunning here after all the rain!), then along the contour to hlatikulu nek, blindmans, down keartlands and then down to the rock pools for a swim

Fair bit of walking on anything that wasn't flat or downhill..

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orienteering 1000km
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