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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Apr 6, 2013:

activity # timemileskm+m
  orienteering7 3:52:08 24.05(9:39) 38.7(6:00) 55013 /148c8%
  hiking1 2:30:00 7.46(20:07) 12.0(12:30) 800
  running2 21:05 2.81(7:30) 4.52(4:40) 70
  dynamic stretching2 20:00 1.24(16:06) 2.0(10:00)
  Total10 7:03:13 35.55(11:54) 57.22(7:24) 142013 /148c8%

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Saturday Apr 6, 2013 #

Event: Western Cape Orienteering Championships 2013
 
Event: SA Sprint Champs 2013
 
11 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8- x-talons 212

orienteering race 11:14 [4] *** 2.3 km (4:53 / km) +40m 4:30 / km
spiked:13/16c shoes: inov8- x-talons 212

SA sprint champs at oak valley estate. 1:5000, 2.5m contours
Had a good race, probably one of my best ever. Finished 2nd, 11 seconds back on Mike. No real mistakes, just a couple of route choice errors+ hesitations- so could've been about 20/30 seconds quicker with a perfect run.
Running distance was probably just under 3km
3 PM

dynamic stretching 10:00 [3] 1.0 km (10:00 / km)
shoes: inov8 O-rock 280

4 PM

orienteering race 39:11 [4] 5.7 km (6:52 / km) +160m 6:02 / km
19c shoes: inov8 O-rock 280

WC middle higlands east, 1:10 000, 2.5m contours.
Not the best of runs, had too many stupid mistakes.
4th place. Roark destroyed+ won in 34:55, mike 2nd in 35:10 , ake 3rd in 38:10
Running distance was probably about 7km

Middle Distance Course 1 - Splits

SA Sprint Course 1 - Splits

Friday Apr 5, 2013 #

Note
(rest day)

Went up table mountain with the family+roark- did it the easier way today, in the cable car. Did about 4/5km of hiking on top, but nothing worth logging.

Thursday Apr 4, 2013 #

12 PM

hiking 2:30:00 [3] 12.0 km (12:30 / km) +800m 9:23 / km
shoes: inov8- x-talons 212

Hile up table mountain, over+ then to Clifton. Went up from kirstenbosch, up skeleton gorge+ then down kasteelpoort. Went for a nice icebath at Clifton afterwards. Ran about 4 out of the 12km's - 1km on top of the mountain+ 3km from the bottom to clifton.

Wednesday Apr 3, 2013 #

3 PM

running warm up/down 11:29 [3] 2.32 km (4:57 / km) +70m 4:18 / km
shoes: inov8 f-lite 195 red

Run up to the UCT upper campus from Roarks house.

orienteering 16:30 [3] 2.7 km (6:07 / km) +80m 5:19 / km
17c shoes: inov8 f-lite 195 red

Run on the UCT upper campus map. Did the course from this years sprint event. Map seriously needs some updating! Missed a couple of controls on the northern side- didn't want to go into the green stuff, so just ran near them.
4 PM

running 9:36 [3] 2.2 km (4:22 / km)
shoes: inov8 f-lite 195 red

Back down to Roarks.
5 PM

orienteering 41:44 [3] 8.2 km (5:05 / km) +50m 4:56 / km
20c shoes: inov8 f-lite 195 red

Run from Roarks through a park, round the rondebosch school fields+ then to the common, round there+ back.

Tuesday Apr 2, 2013 #

Note
(rest day)

Monday Apr 1, 2013 #

9 AM

orienteering 1:01:16 [3] *** 9.5 km (6:27 / km) +100m 6:08 / km
37c shoes: inov8 O-rock 280

last training session in Portugal :( been really awesome!
Pataias Sul, 1:10000, 2.5m contours
control picking exercise, was reasonable, just should of read ahead in the circle better- would get into the circle and then take a little while to find the control. The newly felled open area near the end messed me up a bit.

Sunday Mar 31, 2013 #

11 AM

orienteering 24:10 [3] *** 4.8 km (5:02 / km) +50m 4:47 / km
22c shoes: inov8- x-talons 212

Praia da Vieira Park- 1:4000 , 2.5m contours
Combination of town, forest+ sand dunes. Did two course - 1 with town+forest and one with town+ sand dunes. Pretty good runs for both with no major mistakes- just a few hesitations+ route choice errors.
5 PM

orienteering 38:03 [3] *** 5.5 km (6:55 / km) +70m 6:30 / km
17c shoes: inov8 O-rock 280

Osso da Baleia 1:10 000 , 5m contours
Ran the M40 MOC middle
Decent run, but stuffed up 1, 2 and 17 a bit. Should probably have pushed harder with the running.

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