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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running6 3:20:52 23.11(8:41) 37.2(5:24) 523
  orienteering1 1:03:32 7.58(8:23) 12.2(5:12) 169
  swimming1 1:00:00
  Total8 5:24:24 30.69 49.4 692
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TuWeThFrSaSuMo

Monday Jan 23 #

8 PM

running 31:15 [3] 7.01 km (4:27 / km) +119m 4:07 / km
shoes: Nike Free 5 (lumo)

Another night run (avoiding the heat).

5 km easy with Luca (redberry, loop of Greenpark, Leslie, n.manor, back.

Then 2km hard on my own (around the block).
6:43, 30m climb (3:24, 3:19).

Glad to see I haven't lost too much speed, just lacking a lot on the endurance side.

Sunday Jan 22 #

9 PM

running 13:53 [3] 3.08 km (4:30 / km) +64m 4:05 / km
shoes: Nike Free 5 (lumo)

Long day of driving, so just a short run around the block with Luca.

Lesson of the day: don't yawn too hard- youll dislocate your jaw. (Lesson courtesy of Christie+ resulting in a detour via the Ladysmith hospital)

Saturday Jan 21 #

4 PM

swimming 1:00:00 [2]

Feel like I have to log my swim in the sea- spent like 2 hours fighting currents+waves at southbroom main beach.
6 PM

running 28:34 [1] 5.17 km (5:32 / km) +77m 5:09 / km
shoes: Nike Free 5 (lumo)

Another very chilled run around Marina beach with Brad, Christie, Rory+ Roffasaurus

Friday Jan 20 #

1 PM

running 1:10:36 [3] 12.16 km (5:48 / km) +100m 5:35 / km
shoes: barefoot

Beach run from Margate to where we're staying in marina beach. About 8km beach, 3km road/paved and a km of grass trails.

Pretty soft sand most of the way- so tough going, but good to work some different muscles.

Love running on the beach!!

Thursday Jan 19 #

6 PM

running 42:29 [1] 6.75 km (6:18 / km) +109m 5:49 / km
shoes: Nike Free 5 (lumo)

Super chilled run around marina beach with some rather unfit O crew :p

Down to the beach, then got ditched by everyone but Christie, 2km of nice quad work along the beach and then back to the house.

Wednesday Jan 18 #

6 PM

orienteering 1:03:32 [3] 12.2 km (5:12 / km) +169m 4:52 / km
shoes: Nike Free 5 (lumo)

Did the cliffview metrogaine (score orienteering) with Luca.

Longest he's ever run by about 4km, so pretty impressed he survived. Also pretty well behaved majority of the time (besides the first tiny bit when he was a bit excited).

Skipped the hills and stuck to the western edge of the map with a bit of a zigzaggy loop. No planning beforehand, so probably not ideal, but didn't seem too bad.

Tuesday Jan 17 #

8 PM

running 14:05 intensity: (47 @1) + (8:28 @2) + (4:50 @3) 3.03 km (4:39 / km) +54m 4:16 / km
ahr:157 max:174 (rest day) shoes: Nike Free 5 (lumo)

Chasing cats around the block with Luca.

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:18.8km1%
projected:298.8km29%
running 3500km
actual:110.7km3%
projected:1757.2km50%

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