Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jan 18, 2017:

activity	#	time	miles		km		+m
running	7	3:04:35	24.01	(7:41)	38.65	(4:47)	586
orienteering	1	1:03:32	7.58	(8:23)	12.2	(5:12)	169
cricket	1	30:00
Total	9	4:38:07	31.6		50.85		755
[1-5]	9	4:38:06

1:03

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Wednesday Jan 18, 2017 #

6 PM

orienteering 1:03:32 [3] 12.2 km (5:12 / km) +169m 4:52 / km
shoes: Nike Free 5 (lumo)

Did the cliffview metrogaine (score orienteering) with Luca.

Longest he's ever run by about 4km, so pretty impressed he survived. Also pretty well behaved majority of the time (besides the first tiny bit when he was a bit excited).

Skipped the hills and stuck to the western edge of the map with a bit of a zigzaggy loop. No planning beforehand, so probably not ideal, but didn't seem too bad.

C • Well done 1

Tuesday Jan 17, 2017 #

8 PM

running 14:05 3.03 km (4:39 / km) +54m 4:16 / km
ahr:157 max:174 (rest day) shoes: Nike Free 5 (lumo)

Chasing cats around the block with Luca.

Monday Jan 16, 2017 #

6 PM

running 41:54 8.38 km (5:00 / km) +127m 4:39 / km
ahr:157 max:179 shoes: Nike Free 5 (lumo)

Easy 8 with Luca (mostly due to him being on a bit of a go-slow). Not complaining too much though- was enjoying the lovely skies+temps.

Down to douglas, up alexander, loop behind 4ways, back via n.manor.

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.

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