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Training Log Archive: Tim C

In the 7 days ending Feb 11:

activity # timemileskm+m
  running7 2:46:38 21.6(7:43) 34.76(4:48) 640
  orienteering1 18:57 2.74(6:55) 4.41(4:18) 9817c
  Total8 3:05:35 24.34(7:37) 39.17(4:44) 73817c

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Sunday Feb 11 #

Note

Absolutely shocking week mileage wise.. Just not really motivated to run on the roads up here.. Will hopefully get out more next week and then back down to Cape Town after that, so back to decent training.
9 AM

running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: Inov8 f-lite 195 black

10 AM

orienteering 18:57 [4] *** 4.41 km (4:18 / km) +98m 3:52 / km
17c shoes: Inov8 f-lite 195 black

Sprint race at Wits.

Relatively clean for most of it, but missed the route choice to #3 (20secs), stopped too early to #8 (5secs), wrong route and hesitant to #8 (5secs), didn't see the path between the buildings and then just super hesitant with the map not making much sense to me. (25secs)

Never really got into racing mode and speed was very lacking. Need to get the flow through controls going a bit better..

Just over a min ahead of Brad and 2 ahead of Garry, which is way smaller a gap then it should be at their current fitness/crippleness level..

Saturday Feb 10 #

7 PM

running 19:52 [2] 4.16 km (4:47 / km) +80m 4:21 / km
shoes: Inov8 f-lite 195 black

Easy 20 with a effort in the middle to get a segment

Friday Feb 9 #

running 48:52 [3] 10.04 km (4:52 / km) +180m 4:28 / km
shoes: Nike Free 5 (lumo)

Chilled river loop

Thursday Feb 8 #

11 PM

running 14:43 [3] 3.12 km (4:43 / km) +70m 4:14 / km
shoes: Nike Free 5 (lumo)

Block

Wednesday Feb 7 #

9 PM

running 47:21 [3] 10.01 km (4:44 / km) +170m 4:22 / km
shoes: Nike Free 5 (lumo)

Finally getting to run in some rain :D #capetownproblems :p

Block, fourways loop, block.

Tuesday Feb 6 #

11 PM

running 13:45 [3] 3.1 km (4:26 / km) +70m 3:59 / km
(rest day) shoes: Nike Free 5 (lumo)

Block

Monday Feb 5 #

9 PM

running 15:05 [2] 3.03 km (4:59 / km) +70m 4:28 / km
(rest day) shoes: Nike Free 5 (lumo)

Home from 4ways with a lap of the block.

Hammies feeling a bit destroyed from yesterday..

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