Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jun 23, 2012:

activity	#	time	miles		km		+m
orienteering	4	2:16:32	9.57		15.4		255
strength	3	1:35:00
running	3	52:20	6.31	(8:18)	10.15	(5:09)	60
dynamic stretching	3	45:00	1.86		3.0
Total	11	5:28:52	17.74		28.55		315

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Saturday Jun 23, 2012 #

9 AM

dynamic stretching warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: inov8 f-lite 195 red

orienteering race (sabie sprint) 25:22 [3] 2.9 km (8:45 / km) +90m 7:34 / km
shoes: inov8 f-lite 195 red

Messed up control 1 and 2 and took a while on 9. Running felt good today, but the terrain was not very runnable so it didn't help much.probably did about 4km in total

2 PM

dynamic stretching warm up/down 10:00 [2]
shoes: la sportiva trail shock

orienteering race (mokobulaan middle) 53:40 [4] 7.0 km (7:40 / km) +100m 7:09 / km
shoes: la sportiva trail shock

About a minute mistake on 1 and 2, 3 min on #3, pretty good from 4-14 with around 1/2 min of mistake, 7min mistake on 15, 3min on 17. So overall not a very good run, but running was good- so just navigation. Course was 4.8km

Course 1 - Splits

Friday Jun 22, 2012 #

2 PM

orienteering 30:00 [2]
shoes: la sportiva trail shock

Putting out controls in the middledam area for some training.

3 PM

running 25:00 [3] 5.0 km (5:00 / km)
shoes: la sportiva trail shock

Some forest running round the middeldam forests

Thursday Jun 21, 2012 #

5 PM

running 9:20 [2] 2.0 km (4:40 / km) +20m 4:27 / km
shoes: nike free run +2

Run from bryandale to a friends house, feeling a bit better today.

11 PM

strength 25:00 [2]

15 min strength
10 min stretching

Wednesday Jun 20, 2012 #

4 PM

running 18:00 [2] 3.15 km (5:43 / km) +40m 5:22 / km
shoes: inov8 f-lite 195 red

Short run with my dog, feeling really crap- can't get into a proper rythm and my legs are hurting

10 PM

strength (session 2) 40:00 [3]

30 min strength
10 min stretching

Tuesday Jun 19, 2012 #

10 PM

strength (session 1) 30:00 [4]

Tough strength session as part of the holiday training for cricket

Sunday Jun 17, 2012 #

9 AM

dynamic stretching warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: inov8 f-lite 195 red

10 AM

orienteering (UJ orienteering) 27:30 [3] 5.5 km (5:00 / km) +65m 4:43 / km
shoes: inov8 f-lite 195 red

Terrible run on both the navigating and running side of it. Mistakes on 5,6,7,9,14,15 and then I punched the incorrect #20- just didn't look at the control description because the control was so close to where the proper 20 was.
I've decided that I'm blaming brad for the bad performance- forcing me to watch Jukola all night :p
Course distance was only 3.7, but I did a lot of extra distance with mistakes

C • rubbbish! 2

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