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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Sep 18, 2016:

activity # timemileskm+m
  running8 4:20:50 35.52(7:21) 57.17(4:34) 997
  orienteering2 1:20:30 7.24(11:07) 11.65(6:55) 346
  Total10 5:41:20 42.76(7:59) 68.82(4:58) 1343

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MoTuWeThFrSaSu

Sunday Sep 18, 2016 #

7 AM

running warm up/down 20:31 [2] 4.35 km (4:43 / km) +20m 4:37 / km
shoes: inov8 f-lite white+black

2km warm up before the race and then 2km to the train station straight afterwards

running race 32:51 [4] 10.0 km (3:17 / km) +36m 3:14 / km
shoes: inov8 f-lite white+black

Cape Town 10km. Goal: sub 33.

Goal achieved, new pb by 45secs.

Happy :)
10 AM

orienteering 1:12:15 [3] 10.35 km (6:59 / km) +316m 6:03 / km
shoes: Inov8 O-rock 280 (2- blue)

Orienteering race at Nuweberg North. First time on the map for me and really enjoyed it!

Awesome views and really nice runnable and relatively technical forest sections.

Nav wasnt amazing, overshooting a bit at the beginning and a couple bad bearings, but no big mistakes.

Bit tired after this morning, so just taking it at a comfortable pace.
2 PM

orienteering 8:15 [2] 1.3 km (6:21 / km) +30m 5:41 / km
shoes: inov8 f-lite white+black

Control collecting

Saturday Sep 17, 2016 #

6 PM

running 19:56 [3] 4.07 km (4:54 / km) +70m 4:31 / km
(rest day) shoes: inov8 f-lite white+black

Down to Sarahs to drop a bag and then back up.

Cape Town 10km tomorrow

Friday Sep 16, 2016 #

5 PM

running 19:46 [2] 4.05 km (4:53 / km) +100m 4:21 / km
shoes: Inov8 trailroc 245 #2

Short loop in the forest and veld.

Tapering for Sunday.

Thursday Sep 15, 2016 #

5 PM

running 50:22 [2] 10.01 km (5:02 / km) +296m 4:23 / km
shoes: Inov8 trailroc 245 #2

With Jono. Easy loop in the forest.

Picnic spot, reservoir, river, lower singletrack, jeep track, buildings, veld, old zoo, dam, back.
6 PM

running 2:36 [3] 1.04 km (2:29 / km)
shoes: barefoot

5-200m on the track to stretch the legs.

35, 32, 29, 29, 31

Wednesday Sep 14, 2016 #

6 PM

running 20:06 [2] 4.1 km (4:54 / km) +61m 4:34 / km
shoes: inov8 f-lite white+black

Down to the track and then back up after the tt

running 9:24 [4] 3.0 km (3:08 / km)
shoes: barefoot

3km O tt.

Think Ive forgotten how to run fast..

Tuesday Sep 13, 2016 #

6 PM

running 26:11 [3] 5.04 km (5:12 / km) +156m 4:30 / km
shoes: inov8 f-lite white+black

Chilled evening jog in the forest.

Old zoo, buildings, r.mem, downhill singletrack back.

Legs feeling a lot less bruised

Monday Sep 12, 2016 #

5 PM

running 59:07 [3] 11.51 km (5:08 / km) +258m 4:37 / km
shoes: inov8 f-lite white+black

With Jono. 1st half of jacks, then down to the entrance of Kirstenbosch and back along Rhodes drive and the bike path.

Calves feeling very tender on the downhills.

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