Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Apr 7, 2013:

activity	#	time	miles		km		+m
orienteering	6	3:58:05	24.67	(9:39)	39.7	(6:00)	780	13 /	135c	9%
hiking	1	2:30:00	7.46	(20:07)	12.0	(12:30)	800
dynamic stretching	3	30:00	1.86	(16:06)	3.0	(10:00)
running	2	21:05	2.81	(7:30)	4.52	(4:40)	70
Total	9	7:19:10	36.8	(11:56)	59.22	(7:25)	1650	13 /	135c	9%

2:30

0:00

» now

Sunday Apr 7, 2013 #

9 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8 O-rock 280

orienteering race 1:08:10 [4] 11.3 km (6:02 / km) +350m 5:13 / km
26c shoes: inov8 O-rock 280

WC champs long. Highlands east. 1:10 000 5m contours
Awesome race. Very few mistakes. Took the win by 6min
Running distance probably just over 13km

C • Well done!! 7

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.

« Earlier | Later »