Training Log Archive: Tim CIn the 7 days ending Jul 5, 2014:
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Saturday Jul 5, 2014 #
11 AM
orienteering race 46:06 [4] 7.5 km (6:09 / km) +200m 5:25 / km
shoes: inov8 O-rock 280
In Sabie, Klipkraal. Sort of middle distance. Not the greatest of races, made 4 biggish mistakes- #1 (2:30), #2 (30secs), #6 (2min) and #8 (2min) which probably cost me 7min or so. Don't think the map was quite right at #1 or #6, other mistakes were just from not reading the map properly.
Friday Jul 4, 2014 #
4 PM
running 30:11 [2] 4.95 km (6:06 / km) +100m 5:32 / km
shoes: Inov8 trail roc 245- blue
Short run through the forests in Sabie.
Thursday Jul 3, 2014 #
Note
(rest day)
Wednesday Jul 2, 2014 #
10 AM
hiking 4:53:30 [2] 16.4 km (17:54 / km) +1700m 11:47 / km
shoes: inov8 f-lite 195 red
Hike up to the top of Sterkhorn (2973masl) and back down. Up Sphinx and down Keartlands. Some really nice views from the top (would've been better without all the smoke from the fires though).
Tuesday Jul 1, 2014 #
3 PM
hiking 1:54:30 [3] 15.06 km (7:36 / km) +850m 5:56 / km
shoes: inov8 f-lite 195 red
Nice Hike/run. Went from Champagne castle hotel, into monks cowl, up sphinx, to blindmans, down keartlands and then back to the hotel via the sphinx path. Walked the steep up's and a bit down keartlands, and ran/jogged the rest.
Monday Jun 30, 2014 #
10 AM
hiking 4:28:00 [2] 19.9 km (13:28 / km) +1000m 10:46 / km
shoes: inov8 f-lite 195 red
Nice Hike with the Fam in the Berg. From Monks cowl, past the pools, to Makhulumane rock, up the valley there and to the top of the lower berg, then all the way along the contour path to Blindmans corner and then back to Monks Cowl past the Sphinx.
4 PM
running 15:19 [3] 4.0 km (3:50 / km) +55m 3:35 / km
shoes: inov8 f-lite 195 red
Down to the house from Monks Cowl. Sort of progression run (helped by the fact that it was uphill, then flat, then down). Last 2km's were basically all downhill, so managed to go pretty fast without too much effort.
500m splits:
2:30 (5min/km)
2:09 (4:18/km) (4:39 1km)
2:05 (4:10/km)
2:04 (4:08/km) (4:09 1km)
1:51 (3:42/km)
1:36 (3:12/km) ( 3:27 1km)
1:33 (3:06/km)
1:31 (3:02/km) ( 3:04 1km)
500m splits:
2:30 (5min/km)
2:09 (4:18/km) (4:39 1km)
2:05 (4:10/km)
2:04 (4:08/km) (4:09 1km)
1:51 (3:42/km)
1:36 (3:12/km) ( 3:27 1km)
1:33 (3:06/km)
1:31 (3:02/km) ( 3:04 1km)
Sunday Jun 29, 2014 #
6 PM
running 24:45 [3] 4.95 km (5:00 / km) +170m 4:16 / km
shoes: Inov8 trail roc 245- blue
Arrived rather late in the Berg+ was already dark, but I still wanted to go for a run, so hopped the fence into Fernwood and went for a short run around there. Toward the stables, then through the forest section twice and then down to the lower road and back. Forest section was rather fun in the dark!