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Training Log Archive: Tim C

In the 7 days ending Nov 22:

activity # timemileskm+m
  hiking2 2:20:00 6.84(20:29) 11.0(12:44) 800
  running2 1:51:30 11.53(9:40) 18.55(6:01) 765
  orienteering1 1:00:00 3.73(16:06) 6.0(10:00) 200
  Total5 5:11:30 22.09(14:06) 35.55(8:46) 1765

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MoTuWeThFrSaSu

Thursday Nov 19 #

orienteering 1:00:00 [3] 6.0 km (10:00 / km) +200m 8:34 / km
shoes: S-lab xa amphibs

On the blackhill map (2001) with Sarah. Quite a nice map in terms of rock detail, but fynbos is way too long at the moment to be runnable. Keen to come back if it has a proper burn!

Wednesday Nov 18 #

6 AM

hiking 1:00:00 [3] 5.5 km (10:55 / km)
shoes: Sonic RA Pro 2

Back down via a swim in the uct dam. Bit of jogging involved in sections.
-Duck hunting
-Angus backflip
-Crane beta
6 PM

running 1:11:30 [4] 12.55 km (5:42 / km) +565m 4:39 / km
shoes: S-lab sense 7 hg

Constantia nek hill sesh with Jono and the crew.

2ish km warm up
6*750m hills (75ish m climb), long recovery back down.
2ish km cool down (via the trig beacon)

1st proper session in flippen ages. Almost 2 years I think :/ :/

Really happy with that! Feeling pretty rough already from the 2nd one, but managed to hold it together with only a slight pop on the last rep. The nice long recovery down definitely helped. Felt a bit like running Lionheart, just over a bit quicker fortunately :p

3:09, 3:03, 3:02, 3:02, 3:01, 3:05ish

Sticking with Jono, Llew and Siphiwe for the first 5, then Llew and Jono kicked the last and I tried to just keep it half reasonable. 2:37 last one for Llew... :/

Tuesday Nov 17 #

5 PM

running 40:00 [2] 6.0 km (6:40 / km) +200m 5:43 / km
shoes: Sonic RA Pro 2

Chilled Newlands with Sarah. Lower singletrack through to edge of k.bosch, then back on mtb track, upper forest, river.
6 PM

hiking 1:20:00 [3] 5.5 km (14:33 / km) +800m 8:25 / km
shoes: Sonic RA Pro 2

From the digs up to knife edge with Gus and the silly's for a night up top. Bit blustery and damp, but the radbags did their job well :p

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