Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending May 1, 2015:

activity	#	time	miles		km		+m
orienteering	9	5:09:10	29.29	(10:33)	47.13	(6:34)	530
running	5	2:17:00	17.99	(7:37)	28.96	(4:44)	160
dynamic stretching	1	10:00	0.62	(16:06)	1.0	(10:00)
Total	15	7:36:10	47.9	(9:31)	77.09	(5:55)	690

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Friday May 1, 2015 #

2 PM

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

3 PM

orienteering 14:02 [4] 3.5 km (4:01 / km)
shoes: inov8 f-lite white+black

SA sprint champs at UWC. Nice to run in a new area :) Had a decent run, but still nowhere near mike (13:15). Lost most of my time on #7 (20secs- heading straight before realising I had to go around) and #17 (10secs- went to the wrong building corner 1st.) The rest of the course was reasonably clean, just too many hesitations and not pushing myself as hard as I could be. Also need to get my punching quicker- way too slow through the controls..

orienteering 10:00 [2] 1.5 km (6:40 / km)
shoes: inov8 f-lite white+black

Bit of a jog around with Toffee and Jess testing a couple of route choices.

M21A - Splits

Thursday Apr 30, 2015 #

8 PM

running 22:33 [2] 4.61 km (4:53 / km)
shoes: inov8 f-lite white+black

With Roark+Migz- To the DVD store and back. A couple of strides along the way to get the legs going.

Wednesday Apr 29, 2015 #

6 PM

running 45:35 [3] 10.03 km (4:33 / km) +100m 4:20 / km
shoes: inov8 f-lite 195 blue

Ran the UCT memorial route with the club. Was dropping off letters about the race along the way, so good O training with the stop starting. Easy pace the 1st half and then picked it up a bit the 2nd half- last 2km's 3:41 and 3:37 (both with a reasonable amount of climb)

Tuesday Apr 28, 2015 #

6 PM

running 24:35 [3] 5.2 km (4:44 / km) +60m 4:28 / km
shoes: inov8 f-lite white+black

To subway and then back via the bridge.

running 12:05 [3] 2.3 km (5:15 / km)
shoes: barefoot

1-400m hard (60secs- feeling slow....) And then 1.9km easy around the track.

Monday Apr 27, 2015 #

Note

Overall a really good weekend of training!! Only complaints being the massive amount of blackjacks and the long driving times to the sessions (mostly on the 1st day where we went back to Elandskloof in the afternoon+ had to go back to lakenvlei for the night O)

9 AM

running 19:30 [2] 3.5 km (5:34 / km)
shoes: inov8 O-rock 280

Missed the morning session to go look for my compass at Vlakplaats. Took a jog there from Middeldam. Found the compass in the 1st place I looked+ saw 2 jackal on my way back- so a good morning :)

12 PM

orienteering 8:22 [3] 1.41 km (5:56 / km)
shoes: inov8 O-rock 280

star relay at Middeldam. In a team with Matthew and Lindo.

Sunday Apr 26, 2015 #

9 AM

orienteering 42:19 [3] 8.13 km (5:12 / km) +150m 4:46 / km
shoes: inov8 O-rock 280

long training- route choice. 1:15000 map. Ran with Brad and the idea was that for each leg one of us would take paths as much as possible and the other as straight a route as possible (no paths allowed). Changed this on a couple of legs where the path/straight option wouldn't be a viable route choice.

12 PM

orienteering 41:30 [3] 4.8 km (8:39 / km) +50m 8:13 / km
shoes: inov8 O-rock 280

map memory exercise on the ruins map (half the loop memorising 1 leg+ half memorising 2 legs). 1 loop of 2.9km and 1 of 1.9km. Struggled on the 1st loop, but 2nd loop was slightly better.

2 PM

orienteering 29:00 [3] 4.2 km (6:54 / km) +50m 6:31 / km
shoes: inov8 O-rock 280

relocation exercise with Brad.The big clearings made it a bit too easy..

7 PM

orienteering 31:26 [3] 4.26 km (7:23 / km) +50m 6:58 / km
shoes: inov8 O-rock 280

night O. Had a really nice run- hardly any mistakes :) also saw a jackal :)

Saturday Apr 25, 2015 #

12 AM

running 12:42 [3] 3.32 km (3:50 / km)
shoes: Salamon S-lab

Midnight run down to elandskloof from the reception.

10 AM

orienteering 29:44 [3] 4.63 km (6:25 / km) +80m 5:55 / km
shoes: inov8 O-rock 280

1st session of the weekend- corridor and line-o exercise.

Corridor- 2.65- 17:59 Struggled a bit getting into the scale at the beginning+ took a bad bearing early on, but 2nd half was good.

Line-O 1.98 , 11:45- 'race' against Mike. Feeling a lot more comfortable with the scale.

1 PM

orienteering 28:47 [3] 5.5 km (5:14 / km) +50m 5:00 / km
shoes: inov8 O-rock 280

Contour only exercise at Vlakplaats. 4 loops of about 1.5km

9 PM

orienteering 1:14:00 [3] 9.2 km (8:03 / km) +100m 7:38 / km
shoes: inov8 O-rock 280

night O in Vlakplaats. 2 loops of 2.74km and 2.49km. Not navigating very well.. 21:18

Then went out to collect controls. Managed to lose my compass along the way... But did see a serval, which made up for it a bit :)

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