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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running12 6:09:37 50.24(7:21) 80.86(4:34) 565
  Total12 6:09:37 50.24(7:21) 80.86(4:34) 565
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MoTuWeThFrSaSu

Saturday Dec 10 #

4 PM

running 21:09 [3] 5.01 km (4:13 / km) +5m 4:12 / km
shoes: Nike Free 5 (lumo)

2 laps of Satara perimeter between drives.
6 PM

running 40:51 [3] 10.0 km (4:05 / km) +10m 4:04 / km
shoes: Nike Free 5 (lumo)

3km warm up lap, then a 6km "raz" and a 1km cool down.

Originally planned a 5km raz and 2km cool down, but decided I had to look good when I ran past the campers

WU: 4:32/km
6km: 3:49/km
Cd: 4:15/km

Very flat camp, but at least 3/4 or so is on sand/grass.

Friday Dec 9 #

7 AM

running 19:42 [2] 4.16 km (4:44 / km) +40m 4:31 / km
shoes: Nike Free 5 (lumo)

Morning shuffle around camp
4 PM

running 31:38 [3] 7.05 km (4:29 / km) +70m 4:16 / km
shoes: Nike Free 5 (lumo)

The usual Olifants zigzags.

Rather warm today!

Thursday Dec 8 #

9 AM

running 28:26 [3] 6.04 km (4:42 / km) +60m 4:29 / km
shoes: Nike Free 5 (lumo)

Olifants zigzags.

Already rather hot, so trying to avoid a repeat of yesterday and just taking it pretty chilled.
6 PM

running 30:06 [2] 6.23 km (4:50 / km) +60m 4:37 / km
shoes: Nike Free 5 (lumo)

Pre dinner around Olifants.
8 PM

running 20:25 [2] 4.15 km (4:55 / km) +40m 4:42 / km
shoes: Nike Free 5 (lumo)

Post dinner crawl around camp

Wednesday Dec 7 #

2 PM

running 32:05 [3] 7.02 km (4:34 / km) +70m 4:21 / km
shoes: Nike Free 5 (lumo)

At Olifants.

Some more heat training. Body did not react well to it today..
Felt decent the first 4km or so, but started struggling a bit after that and was dead by 7k. Had to lie down for 10min afterwards before I could move again. Haven't felt that bad since SA O champs last year..

Pretty small camp, so lots of zigzags, but at least a bit more climb than some of the other camps.
6 PM

running 29:08 [2] 6.02 km (4:50 / km) +60m 4:37 / km
shoes: Nike Free 5 (lumo)

Easy jog around Olifants while the fire got going.
Seem to have recovered from earlier, though the pace was rather pedestrian.
8 PM

running 25:04 [2] 5.18 km (4:50 / km) +50m 4:37 / km
shoes: Nike Free 5 (lumo)

Post dinner (15min after) jog. Stomach feeling a bit heavy the first 500m, but was good after that. Taking it very chilled, just trying to get the mileage in.

Tuesday Dec 6 #

6 PM

running 47:11 [3] 10.0 km (4:43 / km) +50m 4:36 / km
shoes: Nike Free 5 (lumo)

Not really feeling the whole running thing today. Starting to miss the mountains+forest+sea me thinks.

Eventually got myself out for an evening run. Did 3 zigzaggy laps of Letaba.

Monday Dec 5 #

6 PM

running 43:52 [3] 10.0 km (4:23 / km) +50m 4:17 / km
shoes: Nike Free 5 (lumo)

"Rest day". Only the 1 run today. 4.5 loops of Letaba

For a change some pretty mild weather, so really nice to run in (still 25ish or so, but compared to previous runs..)

Did 4ish km easy, then a 2km tempo to get a strava segment (3:30 pace), then 4km easyish again.

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Training Targets

Jan 1 – Dec 31 (366d)
running 3120km
actual:2761.4km88%
projected:2929.4km93%
orienteering 1040km
actual:472km45%
projected:500.7km48%

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