Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jan 15, 2017:

activity

time

miles

running

2:57:29

23.33

(7:36)

37.55

(4:44)

589

cricket

2:00:00

orienteering

37:38

4.12

(9:08)

6.63

(5:41)

15c

Total

5:35:07

27.45

44.18

670

15c

2:07

0:00

» now

Sunday Jan 15, 2017 #

4 PM

running 24:15 [3] 5.01 km (4:51 / km) +67m 4:32 / km
shoes: Nike Free 5 (lumo)

Douglas, Leslie, n.manor, block.

7 PM

running 19:23 [2] 3.9 km (4:58 / km) +60m 4:37 / km
shoes: inov8 f-lite white+black

From Bryanston.

Saturday Jan 14, 2017 #

7 AM

running warm up/down 3:17 [2] 0.66 km (4:57 / km)
shoes: inov8 f-lite white+black

running 18:40 [3] 4.88 km (3:49 / km) +96m 3:29 / km
shoes: inov8 f-lite white+black

Lonehill parkrun. Plan was to try get Luca to sub 20min, but after 2km (about 8:10ish) he was struggling a bit and I was too competitive , so gave him to the mother and went on my own for the rest.

Feeling pretty slow on the long hill the 2nd lap..

Knee all good though :D

running warm up/down 3:32 [2] 0.68 km (5:12 / km) +17m 4:38 / km
shoes: inov8 f-lite white+black

1 PM

cricket 30:00 [2]
shoes: asics gel-gully 2 cricket shoe

Old boys match. Just logging bowling time. Body is probably going to be broken again for the next few days...

Friday Jan 13, 2017 #

4 PM

running 32:10 [2] 6.04 km (5:20 / km) +75m 5:01 / km
shoes: Inov 8 trail talon 250

Lovely terrain run with Luca around the stables property.

Nice knee height or so grass the whole time, so lovely and soft on the legs. Not sure how much Luca enjoyed it though (grass was head height for him).

Thursday Jan 12, 2017 #

6 PM

running 27:19 [3] 6.07 km (4:30 / km) +90m 4:11 / km
shoes: Nike Free 5 (lumo)

Aching muscles everywhere after yesterdays cricket, so not the most comfortable of runs, but did loosen up a bit as I went. Put in a bit of an effort in the middle to get a segment back.

Feeling rather unfit and endurance is nowhere. Hopefully back to normal in a couple weeks.

Down to douglas, along, up alexander, balder, westway, leslie and back past redberry.

Wednesday Jan 11, 2017 #

10 AM

cricket 1:30:00 [3]
shoes: asics gel-gully 2 cricket shoe

Broken! haven't played for 2.5 years and the muscles were feeling it!! But knee was good, so no problem there.

C • All 2

3 PM

orienteering warm up/down 21:18 [2] 3.2 km (6:40 / km) +52m 6:10 / km
15c shoes: Inov 8 trail talon 250

With Roffasaurus, Christie+ Kyle. Jog around an old GOC middle course at BRB taking turns to navigate to controls.

orienteering 16:20 [3] 3.43 km (4:45 / km) +29m 4:34 / km
shoes: Inov 8 trail talon 250

Ran the sprint cup prelim from a few weeks ago. Biggish mistakes on 3 and 4 with some nice 90 degree errors (combination of being very rusty+no compass..). Legs feeling very sluggish. think the heat took a lot out of me this morning, so skipped doing the final.

Tuesday Jan 10, 2017 #

6 PM

running 21:45 [3] 5.24 km (4:09 / km) +91m 3:49 / km
shoes: Nike Free 5 (lumo)

van riebeeck and greenpark loops. effort around van riebeeck to get a segment back. Feeling sluggish, but happy knee :)

Seem to have lost more fitness than I would've expected to...

Monday Jan 9, 2017 #

4 PM

running 27:08 [1] 5.07 km (5:21 / km) +92m 4:55 / km
shoes: Nike Free 5 (lumo)

Got Brad off the couch for a "run" (more like a very slow shuffle while he nearly coughed a lung up ;) )

Greenbelt+river loop around Paulshof

C • watch 1

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