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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jun 15, 2014:

activity # timemileskm+m
  running4 1:39:23 13.71(7:15) 22.06(4:30) 160
  orienteering3 1:05:00 7.83(8:18) 12.6(5:10) 16039c
  cycling- road10 1:02:55 14.91(4:13) 24.0(2:37) 300
  dynamic stretching2 20:00 1.24(16:06) 2.0(10:00)
  Total14 4:07:18 37.69(6:34) 60.66(4:05) 62039c

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MoTuWeThFrSaSu

Sunday Jun 15, 2014 #

12 PM

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

orienteering race 34:40 [4] *** 6.5 km (5:20 / km) +100m 4:57 / km
21c shoes: inov8- x-talons 212

GOC middle at the Big red barn. Crap race for me. Would've been decent besides for 2 controls. Lost about 2min on #4- decided to go straight and didn't keep in contact with the map and took ages to find where I was. Then lost about 5min on #16! Went within a few metres of it about 3 times, kept relocating and attacking it from different angles, but just could not find it. The rest of the course was pretty decent, just a few seconds lost on #5 and #19 (40secs total) and then another 30secs or so the rest of the course. So over 8min mistakes total, which is rather shocking! Brad won in 30:15, so without those 2big mistakes I would have had a good chance of winning.

M21E - Splits

Saturday Jun 14, 2014 #

Event: South African Sprint Champs
 
3 PM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8 f-lite white+black

orienteering race 18:20 [4] *** 4.1 km (4:28 / km) +60m 4:10 / km
18c shoes: inov8 f-lite white+black

SA sprint champs at Woodlands office park. Nice area and course- unfortunately my navigation was rather crappy.
#1- fine
#2- bad! Took the path past #3 and thought I was taking the one further along, stuffed around in thr parking lots relocating ( 30 seconds)
#3 bad agian- trying to run too fast and not reading the map- overshot the path I needed to take to 3 ( 30 seconds )
#4- okay
#5-okay
#6- a bit hesitant near the control (5secs)
#7-okay
#8- thought I could get through the gap between the buildings and then had to go back and around (15secs)
#9dont think I took the best route and then stuffed around a lot executing the route as well (20secs)
#10-#14- okay, just a little hesitant on a couple (5secs)
#15- think the maps a bit wrong here- vegetation extends a lot further, overshot it went to a similar feature (30secs)
#16- hesitant (5secs)
#17+#18 okay
So a little over 2min mistakes in total which is pretty rubbish. Finished just over a min behind Mike and about 45secs behind Brad.
4 PM

orienteering 12:00 [2] 2.0 km (6:00 / km)
shoes: inov8 f-lite white+black

Jogged some of the Womens course with Brad+ tested a few route choices.

M21E - Splits

Friday Jun 13, 2014 #

7 AM

cycling- road 6:00 [3] 2.4 km (2:30 / km) +20m 2:24 / km

To school.
10 AM

cycling- road 6:15 [3] 2.4 km (2:36 / km) +40m 2:24 / km

Home. 7 down, 5 to go.

Thursday Jun 12, 2014 #

7 AM

cycling- road 6:15 [2] 2.4 km (2:36 / km) +20m 2:30 / km

To school.
10 AM

cycling- road 6:40 [3] 2.4 km (2:47 / km) +40m 2:34 / km

Home. 6 down, 6 to go.
2 PM

cycling- road 5:00 [3] 2.4 km (2:05 / km) +20m 2:00 / km
shoes: inov f-lite 195

To school. New PB :)

running warm up/down 14:00 [2] 2.9 km (4:50 / km) +30m 4:35 / km
shoes: inov f-lite 195

3km loop with Dean and Asha.
3 PM

running 19:00 [3] 4.0 km (4:45 / km)
shoes: barefoot

10 laps of straights and bends. Averaging about 17secs for the straights.

cycling- road 6:15 [3] 2.4 km (2:36 / km) +40m 2:24 / km
shoes: inov f-lite 195

Home.

Tuesday Jun 10, 2014 #

4 PM

running 41:54 [2] 8.53 km (4:55 / km) +130m 4:34 / km
shoes: inov f-lite 195

Nice and easy run. Down to Douglas, up Leslie- then met Ash and ran with her to her house, then up into Van Riebeck, round there and then once round the block and home.

Monday Jun 9, 2014 #

7 AM

cycling- road 7:00 [2] 2.4 km (2:55 / km) +20m 2:48 / km

To school
11 AM

cycling- road 6:50 [3] 2.4 km (2:51 / km) +40m 2:38 / km

Home. 4 down, 8 to go.
12 PM

cycling- road 5:30 [3] 2.4 km (2:17 / km) +20m 2:12 / km
shoes: skechers (lumo)

To school. close to my PB

running warm up/down 8:50 [2] 1.83 km (4:50 / km)
shoes: skechers (lumo)

2 laps round the fields.

running (800's) 15:39 [4] 4.8 km (3:16 / km)
shoes: barefoot

6-800m's (2min break between the 1st 4 and 3min break between the last 2.)
2:40
2:37
2:35
2:37
2:36
2:34
Felt pretty decent and didn't feel like I pushed too hard ( besides the last one).
1 PM

cycling- road 7:10 [3] 2.4 km (2:59 / km) +40m 2:45 / km
shoes: skechers (lumo)

Legs a little tired.

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