Training Log Archive: Tim C

2017 Goals:

Times:
1500m: 4:05
3000m: 8:50
5km: 15:25
10km: 32:00
21km: 1:13:30

Distance:
4800km total distance. About 300km hiking and 4500km orienteering and running (ratio dependent on whether I can go to WOC or not, but probably about 3500km running, 1000km orienteering).
= about 90km running/o/hiking per week= 13km/day

Climb:
Going to have a go for 20 everests again (177000m) =3400m/week =486m/day


Goal races:

African X?
2 oceans trail
Mountain challenge series (jonkers, helderberg, marloth)
UWC 10km
WOC?
Bastille day trail?
CT 10km
Lionheart
UTCT?

C • training 2

Greenpark loop anti clockwise

Review of 2016:

Total distance on foot: 3790km

Running:
Goal 3120km
Actual: 2900km (261 hours), probably about 80% of that on trail/terrain and the other 20% road/track. Was on track for just over 3000km before the knee played up, so fine with that.

Orienteering:
Goal: 1040 km
Actual: 470km (50 hours), of which almost half was in 1 month (Jwoc). Way too low.. need to really try be doing a lot more regular orienteering (More dedicated weekend training 'camps')

Hiking: 417km (I know it's not quite running/orienteering), but most of it was with heavy backpacks, so good strength training and time on the legs.

Climb:
Goal: 20 Everests (177000m climb)
Actual: 15ish (130000m) Knew this was a bit optimistic, but if I'd had a better Jan+Dec it would've been pretty close (too much time away from mountains)

Times:

Goal:

4:10 1500m, actual: n/a (didn't get round to running one)

9:00 3km, actual: 9:16 (ran that in May and feel I was in much better shape later on, so think I could've got it if I'd run another one.

15:30 5km, actual: 15:54. Also ran that early in the year (Feb), so think I could've got close with a later run)

33:30 10km, actual: 32:51. Very happy with that. Ran a near perfect race, so not going to be easy to better that.

1:15 21km, actual: 1:16:44. Not great, but wasn't training for that specifically and didn't taper much for the race so not too disappointed.


JWOC goals: A final, top 30 for sprint+Long.
Well those were far off.. know those results were possible if I had good races, but didn't put in enough O training to be able to last a whole race without some big stuff ups. At least the relay was decent.

Leslie loop anti clockwise

Down to the park and around the dam in 4ways gardens.

3 laps of the block with Luca to wake up all the neighborhood dogs.

Greenpark loop

Leslie loop with Luca.

Greenpark loop with Luca

Knee feeling significantly better!! 1st 2 km almost felt normal, but then hurting a bit again after that.

Hopefully better after a couple more rest days.