Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 17, 2016:

activity	#	time	miles		km		+m
running	6	4:31:33	34.0	(7:59)	54.71	(4:58)	910
hiking	1	1:30:00	1.86	(48:17)	3.0	(30:00)	800
orienteering	2	1:26:21	10.13	(8:32)	16.3	(5:18)	230
Total	9	7:27:54	45.99	(9:44)	74.01	(6:03)	1940

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Thursday Mar 17, 2016 #

6 PM

running 24:20 [3] 5.15 km (4:43 / km) +80m 4:23 / km
shoes: Inov-8 road-xlite 155

To subway and back. People don't quite seem to understand that warm ups can be slow...

C • Warmups 2

running 24:56 [4] 6.7 km (3:43 / km)
shoes: barefoot

15- 200m fast, 240m slow. 200's all 33's or just under except last one- 29.

Had Desmond on my shoulder the whole session.

C • Disappointed... 4

running 42 [4] 0.3 km (2:20 / km)
shoes: barefoot

3-100m pretty much full out. 14's for all of them. Need to work on my speed a bit.

Think these took more out of me than the rest of the session

Wednesday Mar 16, 2016 #

6 PM

running 1:00:25 [3] 11.45 km (5:17 / km) +400m 4:30 / km
shoes: Inov8 trailroc 245 #2

With jono. Scouting out the two oceans '12km' trail route before the race next fri.

From the club, up to campus (where the race will start), then up past the tennis courts and to r.men. Then up to the 1st jeep track, all the way across to hairpin bend, down the track to the river, across the wooden bridge and from there pretty much jacks loop, but keeping a bit lower down the 1st bit. Then later on heading straight past the reservoir instead of up the hill, and finishing off going down through the veld and old zoo.

Actual route was only about 10.5 km, so their measuring seems a bit suspect...

Tuesday Mar 15, 2016 #

6 PM

running warm up/down 19:20 [2] 4.05 km (4:46 / km) +80m 4:21 / km
shoes: Inov-8 road-xlite 155

With Malcolm and Nolan. Along main road and then back Along the river.

running 21:58 [4] 7.0 km (3:08 / km)
shoes: barefoot

With Jono. 7- 1000m with 1min rest. Planned on doing 8 of them all at about 3:10 pace, but were dying a bit after 6, so skipped 1 and took a 4min rest and then ran a hard last one.

Rather windy out there!!!

Jono paced the odd's and myself the evens

3:09:99 (pretty impressive pacing)
3:13 (wind on the last part messed up my pacing a bit)
3:08
3:09
3:09
3:10
2:59 (Jono had way more legs than me- pulled 6secs in the last 400 to run a 2:53)

Tough session. Short rests and pretty strong wind. Probably more equivalent to 3:05/6 in calmer conditions. Nice to have someone else to run with

running 29 [4] 0.2 km (2:25 / km)
shoes: barefoot

200m stride. Just stretching the legs

Monday Mar 14, 2016 #

11 PM

running 13:50 [2] 3.1 km (4:28 / km)
(rest day) shoes: barefoot

Nice 23:37 jog around the fields. Didn't feel like doing multiple laps, so just did 1 lap, but with lots and lots of zig zags.

Tests+projects today, so good day for a rest day.

Sunday Mar 13, 2016 #

4 PM

orienteering 54:05 [3] 10.2 km (5:18 / km) +80m 5:06 / km
shoes: Salomon sense mantra (270ish)

O training around Constantia green belt and one of the smaller parks nearby. Areas not particularly technical, but at least it was something.

Saturday Mar 12, 2016 #

6 PM

orienteering 32:16 [3] 6.1 km (5:17 / km) +150m 4:43 / km
shoes: inov8 f-lite white+black

Down to middle campus, then ran the course from a few weeks ago (most of the controls are still there- so pretty cool). Nice to actually do a bit of O.

Friday Mar 11, 2016 #

8 AM

running 35:47 [2] 5.76 km (6:13 / km) +150m 5:30 / km
shoes: inov8 f-lite white+black

Nice chilled run in the forest with Rejoice. #sprintertryingtogetsomeendurance

Old zoo, reservoir, upper bridge, jeep track, lower bridge, back.

2 PM

hiking 1:30:00 [3] 3.0 km (30:00 / km) +800m 12:51 / km
shoes: Inov8 race-ultra 270

Planned to take the cable way up, but it was closed because of the wind, so decided to test out the kloof corner ridge route.
Pretty average route, until the last chain section which was super cool!!!

Luckily I was going up

5 PM

running 1:09:46 [3] 11.0 km (6:21 / km) +200m 5:49 / km
shoes: Inov8 race-ultra 270

From the table down to the dams, chilled there for a bit and then headed down skeleton and back to res through the forest. Lots of fun :)

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