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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Aug 20:

activity # timemileskm+m
  running7 7:05:44 47.48(8:58) 76.41(5:34) 3357
  orienteering1 28:09 3.98(7:05) 6.4(4:24) 4020c
  Total8 7:33:53 51.46(8:49) 82.81(5:29) 339720c

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Sunday Aug 20 #

8 AM

running 1:24:32 [4] 14.24 km (5:56 / km) +1100m 4:17 / km
shoes: Inov8 X-talon 225 black+red

Helderberg Mountain Challenge.

Was helping with kit checks from 5:30-8:00, so ended up being super rushed before the start and having no warm up, so that wasn't ideal..

Felt pretty comfortable the 1st 2km (gradual jeep track climb), but in hindsight was probably a little fast and legs started feeling pretty shiiittee after that. The rest of the jeep track climb (2.5km, 300m climb) was pretty heinous, but just tried to keep it to a steady jog and get through it. Legs were still feeling rubbish when I hit the start of the hiking trail, so ended up having to just powerwalk majority of the way.

Reached the summit in 4th about 4min down on Olli and another guy and 3:30 down on Jono. (and also about 1min slower than last year and 3min slower than 2015..(52min vs 51 and 49min)

Was pretty sure I was out of the race by this stage, but still tried to have a proper go at attacking the tecnical top and 1st descent section and was pretty surprised to catch up to Jono and the other guy about 10min later. Got stuck behind the other guy for a bit (him not very nice about letting anyone past..), but eventually managed to after a couple of failed attempts+ got back to trying to catch up Olli.

Managed to catch Olli about 5min later as we joined back to the jeep track, but thought he was going to be pretty strong on the jeep given his road/track speed and I'd started to get a bit of a stich. Luckily he was a bit broken after the climb, so managed to pull away and end up winning by 2min or so.

Happy to take the win, but pretty bleak about how rubbish I felt on the climb. Seems the lack of any proper mountains in my Norway trip wasnt great for it..

On the other hand- always nice to see the descending getting better and better. total time was 7 secs slower than last year, so about 1:30min quicker on the descent (and I had a very solid one last year as well).



4 PM

orienteering 28:09 [3] *** 6.4 km (4:24 / km) +40m 4:16 / km
20c shoes: Inov8 f-lite 195 black

Sprint O event at Century city.

Bit sore from this morning, so just taking it steady, but in the end didnt actually feel too bad.

Sprint nav on the other hand was very rusty! missed a couple of route choices and was very slow in the canal section with all the underpasses+bridges.

Super fun though!! Nice area and pretty decent map :)

Saturday Aug 19 #

7 PM

running 14:45 [3] 3.23 km (4:34 / km) +30m 4:22 / km
(rest day) shoes: Inov8 f-lite 195 black

Flat-oval-flat

Friday Aug 18 #

2 PM

running 1:30:34 [3] 12.4 km (7:18 / km) +720m 5:40 / km
shoes: Inov8 trail talon 250 (lumo)

Headed out to Muizenberg with Jono to explore some new trails.

From the train station, up to Boyes drive, up pecks valley to Muizemberg peak, then across to St James peak+ then to Kalk Bay peak, down Spes Bona valley (some really cool boardwalks through the forest), across on the hill path and then down Balleys kloof.

All of the trails were completely new to me, so that was super cool!! :)







Thursday Aug 17 #

5 PM

running 58:49 [3] 11.02 km (5:20 / km) +507m 4:20 / km
shoes: Inov8 trail talon 250 (lumo)

In the forest.

Pretty much the two oceans route, just staying lower after kirstenbosch turn off and avoiding the snakebite descent.

Wednesday Aug 16 #

7 PM

running 32:50 [3] 7.24 km (4:32 / km) +75m 4:19 / km
shoes: Inov8 f-lite 195 black

Was busy until latish, so didn't have enough light to get out into the forest, so headed out to the common instead.

Started raining as I left the flat which was a little bleak to begin with, but started enjoying it as soon as I warmed up a bit.

The paths on the common were nearly all completely submerged with puddles/small dams (with a few family's of ducks/geese moving in), so ended up being super fun to run in!

Tuesday Aug 15 #

5 PM

running 1:44:31 [3] 18.53 km (5:38 / km) +825m 4:37 / km
shoes: Inov8 trail talon 250 (lumo)

Had planned on just an hour or so in the forest, but ran into jono at old zoo and got convinced (pretty easily) into rather doing a bit of a longer run.

Along the upper singletracks and then the new bike trail above kirstenbosch, up to contour, up to cecilia waterfall, down to and then through kirstenbosch via the boomslang, then back past the stone church and along the river+main road.

Nice to get a semi longish one in mid week+ catch up with jono.

Pretty perfect evening for the trails. Waterfalls and rivers everywhere after this morning's rain+ perfect running temperature.

Monday Aug 14 #

9 PM

running 39:43 [3] 9.75 km (4:04 / km) +100m 3:52 / km
shoes: Inov8 f-lite 195 black

Another late one.

2km jog up to the green mile through middle

Then 4*1km on, 1km off on the green mile+back to the flat (About 3:15's and 4:25's ave)

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