Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Apr 7, 2016:

activity

time

miles

running

6:06:16

44.51

(8:14)

71.63

(5:07)

1930

orienteering

2:50:35

12.27

(13:54)

19.75

(8:38)

870

74c

Total

8:56:51

56.78

(9:27)

91.38

(5:52)

2800

74c

2:39

0:00

» now

Thursday Apr 7, 2016 #

6 PM

running warm up/down 23:54 [2] 5.0 km (4:47 / km) +60m 4:31 / km
shoes: Inov-8 road-xlite 155

To subway and back.

running 11:08 [4] 4.0 km (2:47 / km)
shoes: barefoot

20- 200m (30sec rest).
All of them 32-34secs (odds with a bit of wind behind, so abit quicker, and even reps a bit slower into the wind)

Body feeling a bit tired, think it's time for a rest day.

C • 20?!! 5

running warm up/down 5:16 [2] 1.0 km (5:16 / km)
shoes: barefoot

Wednesday Apr 6, 2016 #

6 PM

running 1:00:40 [3] 10.76 km (5:38 / km) +450m 4:40 / km
shoes: inov8 f-lite white+black

The others were all being lazy and went on the road.
Up to the blockhouse via reservoir, woodcutters and contour path. Back down past r.mem and along the fenceline.

Taking it pretty chilled, but still never easy with the climb. Wind was quite impressive up at the blockhouse!

Tuesday Apr 5, 2016 #

6 PM

running warm up/down 26:18 [2] 5.46 km (4:49 / km) +80m 4:29 / km
shoes: inov8 f-lite 195 blue

Through subway and then winding our way back towards the club, but stopping at the bottom of japonica walk (rose garden)

running 30:53 [4] 6.82 km (4:32 / km) +310m 3:41 / km
shoes: inov8 f-lite 195 blue

30min hill session up and down japonica walk.

Ran in the foresty area just next to the path which made it pretty decent terrain training- need to try do all my hill sessions like this.

Ended up doing 9 hills (each one about 390m and 35m climb)

Even had the lesser spotted Roarkis training with us today, and not too far behind either! :)

Monday Apr 4, 2016 #

6 PM

running 57:52 [3] 10.51 km (5:30 / km) +330m 4:46 / km
shoes: inov8 f-lite white+black

With the club- Newlands forest. Trying to find the lesser known paths. Found 1 path I haven't run on before, but also quite a few I haven't been on very often.

Sunday Apr 3, 2016 #

5 PM

running 51:27 [3] 10.2 km (5:03 / km) +300m 4:24 / km
shoes: inov8 f-lite 195 blue

Old zoo, reservoir, bridge, rocky hill, ruins, upper path, down to stream, jeep track to hill repeat road, across to r.mem, down and back through the veld.

Body quite enjoying the cooler temperature, sea level, 1 session a day+ path thing.

100km for the week! Finally some decent mileage. Now just need to try keep it close to there for the next couple of months.

Saturday Apr 2, 2016 #

Note

Pretty decent few days of training. 72.7km, 2400m of climb, 220 controls and pretty much all of that in terrain. Also similar altitude and temps as Switzerland will be.

My home for the last few days:

8 AM

running 20:30 [3] 4.0 km (5:08 / km) +120m 4:27 / km
shoes: Inov8 trailroc 245 #2

From horse trails up to the dam and then back down from the top after the session.

orienteering 1:04:00 [3] *** 8.4 km (7:37 / km) +250m 6:38 / km
23c shoes: Inov8 trailroc 245 #2

From the dam, up along one of the courses from the 2014 national training camp, then a few controls from another training camp, finishing off in the forest just below the upper graveyard. Bit of a break there, and then some more 'slope o' along the open area at the edge of the escarpment. Definitely some of the better views I've had while orienteering!

6 PM

running 25:20 [2] 5.1 km (4:58 / km) +80m 4:36 / km
shoes: Nike Free 5 (lumo)

To the park and back with Luca.

8 Sunset runs in 8 days, pretty good streak :)

Friday Apr 1, 2016 #

9 AM

running 23:30 [2] 3.62 km (6:30 / km) +70m 5:55 / km
shoes: Inov8 O-rock 280 blue #2

Jog from town to the NW side of Pear Orchard. Managed to get stuck in some petty thick green stuff and fall into a porcupine hole (about 1m from where the porcupine was), luckily he/she didn't hear me and carried on sleeping.

orienteering 39:35 [3] 4.8 km (8:15 / km) +220m 6:43 / km
10c shoes: Inov8 O-rock 280 blue #2

Session 3 from the national training camp last weekend. Corridor O and then 'Donut AP'- just a short course with the area just outside of the circles blanked out.

Not feeling very energetic.. heat, climb and rockyness of the area probably didn't help.

11 AM

orienteering 38:30 [3] *** 3.28 km (11:44 / km) +260m 8:24 / km
22c shoes: Inov8 O-rock 280 blue #2

That was brutal!!

'Slope O' found one of the steeper slopes in pear orchard and planned a course along it. Much more fun planning it than running it.. Pretty much impossible to run the up's, but good training for Switzerland.

Also in one of the areas we haven't been in much before, so almost felt like a new forest :)

6 PM

running 9:25 [2] 1.65 km (5:42 / km) +30m 5:14 / km
shoes: Inov8 O-rock 280 blue #2

From town to the forest and back afterwards.

orienteering 28:30 [3] *** 3.27 km (8:43 / km) +140m 7:11 / km
19c shoes: Inov8 O-rock 280 blue #2

Short course around the SE section of battery creek. Mix of really nice open forest and some really crappy open/undergrowthy areas. Started losing light the last section.

running 20:03 [2] 3.51 km (5:43 / km) +100m 5:00 / km
shoes: Inov8 trailroc 245 #2

On the path through the rockery for a bit until it got rather dark, and then back into town (very dark and very slow) and then a short loop around town to get it up to 20km.

Bit late for sunset, but sky still looked pretty cool :)

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