Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Dec 14, 2015:

activity

time

miles

running

3:16:27

22.82

(8:37)

36.72

(5:21)

710

orienteering

1:14:16

7.21

(10:18)

11.6

(6:24)

365

46c

Total

4:30:43

30.02

(9:01)

48.32

(5:36)

1075

46c

1:03

0:00

» now

Monday Dec 14, 2015 #

8 PM

running 16:33 [3] 4.0 km (4:08 / km) +80m 3:46 / km
shoes: Nike Free 5 (lumo)

Got out quite late+ wasn't too keen on going far. So just did some laps of the block. Did it as a progression run- aiming to run 5min, then 4:30, then 4, then 3:30. Ended up going a bit faster on all of them.

4:53
4:23
3:54
3:23

Sunday Dec 13, 2015 #

Event: Sprint Cup

6 PM

running 45:58 [3] 10.0 km (4:36 / km) +200m 4:11 / km
shoes: Nike Free 5 (lumo)

Redberry, van riebeck loop, leslie, devons area, loop around Fourways+ down to the dog park. Then back home a bit slower with Kirsten+Luca.

Saturday Dec 12, 2015 #

9 AM

orienteering race 13:06 [4] 2.6 km (5:02 / km) +90m 4:18 / km
shoes: Inov8 X-talons 212 blue

Sprint Cup Quali. Pretty decent race. 10sec mistake on #6, but besides for that not really anything serious, just a few hesitations+ 1 wrong route choice+ lacking a bit of flow and running isn't quite 100% (think my body is still getting used to the altitude).

21 seconds ahead of Brad.

10 AM

orienteering race 12:30 [4] 2.5 km (5:00 / km) +75m 4:21 / km
shoes: Inov8 X-talons 212 blue

Felt sorry for Brad, so let him take the win ;)

Not really- just messed up badly..

Sprint Cup Final. Chasing starts- Brad 21secs back. Struggled to see #1 (pretty well hidden) and lost about 5secs there, but then really stuffed up #3.. Didn't see the path I wanted to take and ended up on the wrong one+then overshot and couldn't relocate (found a bench which wasn't mapped which confused me more). Lost about 1:45 to Brad- seriously sad navigation :/ rest of the course was okay, but didn't have a chance of catching back up. 1:40 down to Brad on the course and 1:19 overall.

12 PM

running 38:05 [3] 5.45 km (6:59 / km) +250m 5:41 / km
shoes: Inov8 X-talons 212 blue

Up past the waterfall, up along the ridge (on the path) and then into Protea ridge+ down the slope back into the gardens (terrain running), then in the gardens back to the waterfall.

Friday Dec 11, 2015 #

6 PM

running 27:50 [2] 5.0 km (5:34 / km) +70m 5:12 / km
shoes: Nike Free 5 (lumo)

To the dog park with Luca+ Kirsten. Then back home later on just with Luca.

running 18:40 [1] 2.7 km (6:55 / km) +40m 6:26 / km
shoes: Nike Free 5 (lumo)

With Jess. Very easy pace.

Thursday Dec 10, 2015 #

10 AM

running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Inov8 trail roc 245- blue

At Hedianga. From the car to the start+then a little bit after the course.

orienteering 32:00 [3] *** 3.3 km (9:42 / km) +100m 8:25 / km
21c shoes: Inov8 trail roc 245- blue

Some O training at Hedianga. Just a bit control picking. Nice to do a bit of O! And a nice+relatively technical area :)

12 PM

orienteering 16:40 [3] *** 3.2 km (5:12 / km) +100m 4:30 / km
25c shoes: Inov8 trail roc 245- blue

O intervals at Pretoria Botanical gardens. Head to head against Brad. Getting destroyed.. Taking stupid route choices. At least its a bit of warm up before Sat.

Wednesday Dec 9, 2015 #

1 PM

Note

2 hours of map updates at Randpark High.

6 PM

running 24:40 [3] 5.0 km (4:56 / km) +70m 4:37 / km
shoes: Nike Free 5 (lumo)

With Luca. To the dog park via westway, a bit of walking around there+ then back via n.manor.
Just going at Luca's pace, which meant starting pretty fast and getting gradually slower as he got tired. 1st km in sub 4min and then by the end close to 5:30. Need to get him fit! (And teach him how to pace himself).

Tuesday Dec 8, 2015 #

10 AM

Note

4 hours walking around St Davids updating the map. Legs still feeling rather sore.

6 PM

running 15:41 [2] 3.07 km (5:07 / km)
(rest day) shoes: Nike Free 5 (lumo)

Down to the Dog Park with Kirsten+Lucka. Not used to having a dog pull me while I'm running- nice change :P

Legs still feeling a bietjie seer, so keeping it short again.

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