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Attackpoint - performance and training tools for orienteering athletes

Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  orienteering6 5:12:06 25.94(12:02) 41.74(7:29) 152898c
  running4 5:02:31 27.31(11:05) 43.95(6:53) 3159
  Total9 10:14:37 53.25(11:33) 85.69(7:10) 468798c
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Saturday May 26 #

1 PM

running warm up/down 11:00 [2] 2.0 km (5:30 / km) +30m 5:07 / km
shoes: Salomon Sense 6 SG #2

orienteering 1:02:00 [4] *** 9.1 km (6:49 / km) +300m 5:51 / km
19c shoes: Salomon Sense 6 SG #2

O event at Bot Tschavir a bit outside of Chur.

Not the nicest area and not the greatest map either, but nice to have an event to make me push a bit.

Okay to 1+2, then didn't have a great line into 3 and missed it by a little, but area was far greener than on the map+"boulder" was about 30cm high..

Fine to 4+5, then a big climb up to 6 (125m on a 250m leg). Took a direct route and hit the green just before the control, but map made absolutely no sense and some very dark green extended way further then shown, so messed around there trying to work out what the hell was happening and eventually finding it..
Okay 7-9, then missed 10 by a bit with the low visibility.

Fine from 11-15, then hit where 16 should've been pretty well, but no control.. searched around for a few minutes with some others before just carrying on..

Last 3 controls were fine (very easy nav).

Not the most enjoyable area with lots of nettles+other green, so pretty.much just running on paths as much as possible even if it was a lot further. Also not much fun when the map doesn't really make sense.. But oh well.. at least it made me run a bit.
4 PM

orienteering 58:01 [3] 6.3 km (9:13 / km) +229m 7:48 / km
11c shoes: Salomon Sense 6 SG #2

Some training on Furstenwald.

Map looked really nice, but turned out to be rather green+slow as well. Good training for Latvia at least.

Think I'll stick to the high altitude maps for the rest of my time here though..

Friday May 25 #

9 PM

running 24:38 [2] 3.94 km (6:15 / km) +150m 5:15 / km
(rest day) shoes: Salomon Amphib

Spent most of the day rafting/helping the guys clear the river of trees and body feeling a bit drained after that+yesterdays run, so just went out for a short river loop.

Out on the Northern trail, then across the wooden bridge at the restaurant, and back on the Southern trails.

Thursday May 24 #

6 PM

running 2:40:33 [3] 21.25 km (7:33 / km) +1646m 5:27 / km
shoes: Salomon Sense 6 SG #2

Up the river (Glozza) to the top of the lower gondola (Derby), then across and up to Piz Clunas, a short loop down the other side before heading back pretty much the same way as coming up (really nice singletrack, so rather went down that again than going down jeep)

took a nice 50ish metre slide down a steep grass bank when I came into it a bit too confidently. Lesson learned. Near vertical+wet grass banks should be approached with a bit more caution

Wednesday May 23 #

3 PM

orienteering 1:35:05 [3] 15.03 km (6:20 / km) +629m 5:14 / km
35c shoes: Inov8 x-talon 190

Headed up to S-Chanf and ran the HE course from the 2016 Swiss O week. Nice area with decent runnability and not ridiculously steep :p

Nav was okayish. Decent in sections, but definitely not keeping the concentration enough, especially in the latter stages.

Time+distance includes the 2km of wu/cd to/from where I'd left my bag.

Also did about 6km of walking to/from train stations. So some decent time on the legs :)

Tuesday May 22 #

6 PM

running 1:46:20 [3] 16.76 km (6:21 / km) +1333m 4:32 / km
shoes: Salomon Sense 6 SG #2

Felt like running somewhere new, so took the train to Ardez (like 10min away) and ran up from there towards "Muot da I'horn" at about 2500m. Original plan was to then run back to scuol, but was already pretty late and the route back wouldn't have been particularly exciting, so instead went a bit further west past a couple little lakes and through some nice snow patches before heading down on some awesome single track for a km or two and then back onto gravel+down to ardez.

Really stunning up above 2000m or so, just too much gravel below that.. need to get better at finding singletracks... Will also help when the snows melted a bit more and I can get higher/further back to some super nice looking areas!

Monday May 21 #

1 PM

orienteering 44:15 [3] *** 6.45 km (6:52 / km) +180m 6:01 / km
17c shoes: Inov8 O-rock 280 (2- blue)

Headed up to Pontresina/ St Moritz to do some training around there.

First did a course around Pontresina Tais. A really cool little area, but unfortunately not particularly big. Lots of really detailed rock features and also pretty flat which is a nice change to the normal alpine maps :p

A fair amount more rock on the ground than is mapped (far too much to map), so took a little while to get used to what was mapped/not and also to just try simplify and use the bigger features.
2 PM

orienteering 40:00 [1] 3.0 km (13:20 / km) +100m 11:26 / km
10c shoes: Inov8 O-rock 280 (2- blue)

Took a walk over from Pontresina to the St Moritz lake on the God da Staz map. Drew in a few controls to visit on the way and just generally tried to read as much of the detail as possible and get into the mapping a bit.

Logging this because I feel like it was quite useful and my day will look a lot smaller than it actually was if I don't :p (lots of other walking around to/from trains as well)
3 PM

orienteering 12:45 [3] 1.86 km (6:51 / km) +90m 5:31 / km
6c shoes: Inov8 O-rock 280 (2- blue)

Plan was to run the DE course from the 2nd stage of Swiss O week (just happened to be the map I had), and then do another loop I'd drawn in on a different section of the map.

Started off from the lake and doing the course in reverse. Hitting the first 5 controls pretty solidly and feeling good about my o for a change. Then came down a bit of a hill and the sole of my shoe came off.. Crap.. tried to run a bit without it, but realised it would be stupid+would probably get a stick in the foot, so just took a jog back on the path..

So that ended my training of a bit earlier than planned.. Gonna have to find another pair of o shoes.. just not too keen to buy here in one of the most expensive countries in the world :p

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