Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jan 24, 2016:

activity # timemileskm+m
  running7 3:45:22 31.15(7:14) 50.13(4:30) 640
  Total7 3:45:22 31.15(7:14) 50.13(4:30) 640

«»
0:50
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 24, 2016 #

7 PM

running 35:25 [3] 8.05 km (4:24 / km) +100m 4:09 / km
shoes: Nike Free 5 (lumo)

Nice run in the drizzle.
Redberry, westway, back of 4ways, n.manor, back with a loop of the block. Relatively easy pace first half, then picked it up a bit coming back and then a nice quick last km around the block (3:39). Keen to get back to Cape Town and do some longer runs on the trails.

Saturday Jan 23, 2016 #

8 AM

running 17:29 [4] 4.85 km (3:36 / km) +80m 3:20 / km
shoes: Inov8 X-talons 212 blue

Pretoria Botanical gardens parkrun.
Felt decent, but the hill was still a struggle! Didn't know the route, so lost a bit of time trying to follow it+ then got stuck behind a few people on the 2nd lap.. But not too bad- good time, but course is quite short.

managed to take the win ahead of a 12 year old girl (some others didn't quite avoid the embarrassment ;) )

Friday Jan 22, 2016 #

6 PM

running 34:04 [3] 7.07 km (4:49 / km) +100m 4:30 / km
shoes: nike free run +2

With Luca. Van riebeck, dog park, back with a loop of the block.

Thursday Jan 21, 2016 #

5 PM

running 21:18 [2] 4.6 km (4:38 / km) +50m 4:24 / km
shoes: inov8 f-lite 195 blue

To fourways and then back after the tt. Bringing the old flites (the original pair) out of retirement just for today (all my other road shoes are either in ct or awol.

running race 12:59 [4] 3.75 km (3:28 / km) +50m 3:15 / km
shoes: inov8 f-lite 195 blue

'4km' tt at fourways. Braddles Lundley already having commitment issues. Tsk tsk.

Felt pretty good. Not pushing 100%, but not too far from it either.

Wednesday Jan 20, 2016 #

6 PM

running 50:42 [3] 10.5 km (4:50 / km) +100m 4:37 / km
shoes: Nike Free 5 (lumo)

#runningintherain
With Luca for the 1st 7.5km (Ballantines, dog park, back), then 3 laps around the block on my own at a bit of a faster pace.

As always, lots of fun in the rain+puddles

Tuesday Jan 19, 2016 #

7 PM

running 21:20 [2] 4.31 km (4:57 / km) +70m 4:35 / km
shoes: Nike Free 5 (lumo)

With Luca. Down to Douglas, along, up leslie, past redberry and then a loop around the block.
As usual, Luca started off fast and got steadily slower, but did manage to coax quite a fast finish sprint out of him at least.

Monday Jan 18, 2016 #

6 PM

running 9:55 [3] 2.5 km (3:58 / km) +10m 3:53 / km
shoes: Nike Free 5 (lumo)

Down to the dog park.

Pretty chilled for the 1st 1.5km, and then decided to try get my ave pace down to under 4min/km, so last km was pretty quick (about 3:20 or so)

running 22:10 [3] 4.5 km (4:56 / km) +80m 4:31 / km
shoes: Nike Free 5 (lumo)

Back from the dog park with Kirsten and Luca. Then 2 laps of the block at a bit of a faster pace (about 3:55 for both)

« Earlier | Later »