Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
running	6	3:18:01	23.71	(8:21)	38.16	(5:11)	1140
hiking	2	2:15:00	4.35	(31:02)	7.0	(19:17)	600
orienteering	2	1:00:59	9.26	(6:35)	14.91	(4:05)	60	18c
Total	10	6:34:00	37.33	(10:33)	60.07	(6:34)	1800	18c

2:05

0:00

» now

Sunday Jan 31, 2016 #

9 AM

hiking 1:15:00 [2] 4.0 km (18:45 / km)
shoes: Salomon sense mantra (270ish)

Down woody ravine and back to the car.

C • Cloud waterfall 2

5 PM

orienteering race 50:44 [4] *** 12.71 km (3:59 / km) +30m 3:57 / km
18c shoes: Salomon sense mantra (270ish)

O in Pinelands. Mass start with normal courses, but added bonus controls along the way and a 45 min time limit. Had originally planned to get all of the bonus controls (supposedly 8-10km), but got to number 5 and had already done 8km, so gave the rest of them a skip. Pace dropped a bit from about 9km. First 10km were sub 39min (and first 5 sub 19).

Not much navigation required, but still pretty nice.

Saturday Jan 30, 2016 #

6 PM

hiking 1:00:00 [2] 3.0 km (20:00 / km) +600m 10:00 / km
shoes: Salomon sense mantra (270ish)

Up table mountain (well back table) with Roark, Sarah and steph. Up kasteels and then valley of red gods to find a decent spot to camp. Seems decent, so hopefully we'll get some good sleep tonight :-)

8 PM

running 18:58 [3] 3.11 km (6:06 / km) +100m 5:15 / km
shoes: Salomon sense mantra (270ish)

Running along the top. Out and back route towards the 12 apostles. Some nice 20m visibility. Seem to have bad timing with mountains and mist at the moment.

Friday Jan 29, 2016 #

7 PM

running 29:17 [3] 6.17 km (4:45 / km) +250m 3:57 / km
shoes: Salomon sense mantra (270ish)

In Camps Bay. Up to the pipetrack, along until firehouse, then back and along, then down on the concrete track to the pines and then back to the house on the lower path.

As always, pretty great views- Sun sinking into the Atlantic on the one side and mountains on the other.

Putting in a little bit of effort. Enjoying trying to run fast through the rocky sections.

Thursday Jan 28, 2016 #

6 PM

running 44:16 [2] 7.15 km (6:11 / km) +450m 4:43 / km
shoes: Salomon sense mantra (270ish)

With Roarkis, Pope and Steph. Up to the blockhouse via r.mem path, then down via hill repeat road+river.

Wednesday Jan 27, 2016 #

7 PM

running 53:51 [3] 10.87 km (4:57 / km) +200m 4:32 / km
shoes: Salomon sense mantra (270ish)

In Beaufort West on the way to CT. Nice run through the karoo landscape. First 2.5km with Pope, then on my own for the rest. Managed to squeeze through a fence to go find a bit of a hill to run up and watch the sunset from.

Most of the run in terrain, some on gravel. Pushed the last 3km a bit- about 4min/km.

Tuesday Jan 26, 2016 #

6 PM

running 25:12 [3] 5.28 km (4:46 / km) +60m 4:31 / km
shoes: Nike Free 5 (lumo)

To the dog park on my own, then back home with Luca.

Really nice sunset+the bonus of an epic double rainbow!

Monday Jan 25, 2016 #

5 PM

orienteering 10:15 [3] 2.2 km (4:40 / km) +30m 4:22 / km
shoes: barefoot

Training event at Randpark. Ran the senior boys course (racing against Jess and Sarah on the senior girls and junior boys courses).

Had planned the course and put out some controls, so not too difficult, but the building section was still pretty fun with about 20 controls in 1km.

Lost the race, but somebody went through olive green,so I'll claim 2nd.

Testing out the new shoes (kaalvoete) not too impressed with their lack of grip around the buildings, think I'll have to get a new pair

C • Orienteering! 2

C • barefoot? 7

7 PM

running 26:27 [3] 5.58 km (4:44 / km) +80m 4:25 / km
shoes: Nike Free 5 (lumo)

With Luca. Round the block,down to and through green park, Leslie grass, n.manor, back with another block loop.

Really awesome sky and sunset!

« Earlier | Later »