Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 3, 2019:

activity	#	time	miles		km		+m
hiking	4	6:00:00	17.4	(20:41)	28.0	(12:51)	1500
running	7	4:09:45	29.0	(8:37)	46.67	(5:21)	1484
Total	11	10:09:45	46.4	(13:09)	74.67	(8:10)	2984

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Sunday Mar 3, 2019 #

12 PM

hiking 1:30:00 [2] 8.0 km (11:15 / km)
shoes: Sonic RA Pro 2

Down from the huts.

6 PM

running 23:27 [3] 5.05 km (4:39 / km) +61m 4:23 / km
shoes: Sonic RA Pro 2

3k loop with an o-a-b on the greenbelt.

Saturday Mar 2, 2019 #

hiking 2:00:00 [3] 9.0 km (13:20 / km) +800m 9:14 / km
shoes: Sonic RA Pro 2

Down skeleton to Kirstenbosch to pick up some Frenchies. Then back up with them via Nursery.

Bunch of messing around on the peak above kasteels in the evening as well.

10 PM

running 21:00 [2] 3.8 km (5:32 / km) +80m 5:00 / km
shoes: Sonic RA Pro 2

Lekker night run with Roarkis, Jason and Martin.

Jeeptrack loop via a swim in Woodhead.

Friday Mar 1, 2019 #

6 PM

hiking 1:30:00 [2] 6.0 km (15:00 / km) +700m 9:28 / km
shoes: Sonic RA Pro 2

Up to the scout hut from Cecilia parking (via nursery).

11 PM

running 18:19 [3] 3.4 km (5:23 / km) +70m 4:53 / km
shoes: Sonic RA Pro 2

Loop up top with Jono. Past overseers house, down to woodhead, jeep track loop back.

Thursday Feb 28, 2019 #

6 PM

running 45:00 [3] 9.0 km (5:00 / km) +300m 4:17 / km
shoes: Sonic RA Pro 2

1st one of Jono's "giving back to the community" sessions (trying to attract new clients ;) )

Jog to the hills, then joined for the 1st 3 reps of the steeper hills and last 3 of the flatter hills.

Knee feeling fine running and not feeling too slow either which was nice.

Then a jog back to the parking after via a quick dip in the river.

Wednesday Feb 27, 2019 #

7 PM

running 56:05 [3] 8.58 km (6:32 / km) +515m 5:02 / km
shoes: Sonic RA Pro 2

Vlakkenberg, Bokkemanskloof, back to the neck on the jeep.

Tuesday Feb 26, 2019 #

7 PM

running 40:39 [3] 9.1 km (4:28 / km) +120m 4:11 / km
shoes: Sonic RA Pro 2

Greenbelts.

Monday Feb 25, 2019 #

8 AM

hiking 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Sonic RA Pro 2

Down to the car from the freshers spot.

Leaker weekend on the river/mountains!

6 PM

running 45:15 [3] 7.74 km (5:51 / km) +338m 4:48 / km
shoes: Sonic RA Pro 2

Newbreezy with Jono. Old zoo up rock garden, upper forest, river, start of mtb singletracks, down to jacks turn and oceans reverse back to the reservoir for that mandatory summer swim.

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