Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jun 18, 2016:

activity

time

miles

orienteering

3:40:47

25.22

(8:45)

40.58

(5:26)

938

18c

running

2:00:43

16.61

(7:16)

26.74

(4:31)

117

Total

5:41:30

41.83

(8:10)

67.32

(5:04)

1055

18c

1:10

0:00

» now

Saturday Jun 18, 2016 #

12 PM

running 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 O-rock 280 (2- blue)

WU+ dynamic stretching.

3 PM

orienteering 36:54 [4] 6.5 km (5:41 / km) +190m 4:57 / km
shoes: Inov8 O-rock 280 (2- blue)

Gauteng middle distance champs in sabie. Very scrappy.. messed up #1, #5 and #12 quite badly. Ran about 10m to the right of #1 and took a while to realise.. (30secs), then was too low on #5, but think the control was in the wrong place- it was at the Bush with a pit rather than at the further south pit (45secs), then took a really crappy route to #12- tried to go straight across the open with undergrowth and it was seriously slow.. (1:30min). A few other small misses as well, so probably could've cut almost 4min with a clean run.. hopefully tomorrow is better.

M21 - Splits

Friday Jun 17, 2016 #

1 PM

running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: inov8 f-lite white+black

Bit of a jog around+dynamic stretching before the race.

orienteering race 10:55 [4] 2.8 km (3:54 / km) +40m 3:38 / km
shoes: inov8 f-lite white+black

South African Sprint Champs in Sabie. Very basic area, so not particularly exciting. Pretty much just a run with about 3/4 controls in the buildings that you had to think about a little bit.

Had a pretty clean run, just lost a bit of time at #2 (was reading ahead and saw an earlier control and got pulled off by it (5secs); #12 (map not quite making sense, so was a bit hesitant into the control (3secs); #13 (couldn't see where the line was going from 12, so had to stop to try find where 13 was on the map (3secs). A couple of other 1-2sec hesitations

So maybe could've cut another 15-20 secs with a perfect run, but pretty happy with my flow today.

No competition today (Brad studying (and fat and lazy), Roark in CT (and sick and unfit) and Mike in London, so a pretty easy win. (2secs off superman)

2 PM

orienteering warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: inov8 f-lite white+black

Jog around course 2 in reverse. And then collecting a few controls.

M21 - Splits

Thursday Jun 16, 2016 #

12 PM

running 4:00 [2] 0.8 km (5:00 / km)
shoes: Nike Free 5 (lumo)

Jog to the start and back from the finish.

orienteering 13:31 [3] *** 3.1 km (4:22 / km) +20m 4:13 / km
18c (rest day) shoes: Nike Free 5 (lumo)

O at Fountains. Ran the women's course from a few years ago.

Bit slow to find #3 (in the green stuff) and then to #8 where I'd planned to follow the railway line, but it was rather overgrown, so had to go back to the road.

Fence to #10 is gone, so was quicker there than I would've been and then the crossable fence to #16 has 'grown' so had to go a bit further around.

WOMEN - Splits

Wednesday Jun 15, 2016 #

10 AM

orienteering 28:02 [3] 4.88 km (5:45 / km) +80m 5:19 / km
shoes: Nike Free 5 (lumo)

O at Pretoria Botanical gardens. 3km course and then did a bit more in the tricky path section.

(Lost the actual course, but it was mostly along the paths on the ridge)

12 PM

orienteering 24:13 [3] 5.01 km (4:50 / km) +100m 4:24 / km
shoes: Nike Free 5 (lumo)

O at Pretoria boys. 2 courses of 2.5km. Trying to just use the building areas, so skipped #4 on the 1st map and #9, 10, 11, 13 on the 2nd

4 PM

orienteering 16:06 [3] 3.58 km (4:30 / km) +50m 4:12 / km
shoes: Nike Free 5 (lumo)

O at TUT. Ran the women's course from a couple years ago. Struggled a bit with #2 and #6, but think that's partly due to the map not being great in those areas.

Tuesday Jun 14, 2016 #

12 PM

running 6:39 [2] 1.3 km (5:07 / km)
shoes: Inov-8 road-xlite 155

3 and a bit laps warm up.

running 9:50 [4] 3.0 km (3:17 / km)
ahr:180 max:185 shoes: Inov-8 road-xlite 155

Well that was absolutely shocking..

I'll put it down to the change in altitude (sea level to 1500m), the change in temp (from 20 to about 8..) and then just lacking motivation, but still it shouldnt have been that bad..

Was thinking 9;30 would be an okay time, so was aiming for 1:16 laps, but just wasnt feeling it..

After the 9:16 in April and some decent training between then and now, I was hoping to get to about 9:05 (if Id run at sea level again)...

Might try have another go at it in Switzerland when I get used to altitude again.

1 PM

orienteering 53:26 7.38 km (7:14 / km) +377m 5:46 / km
ahr:166 max:177 shoes: Inov8 X-talons 200

Ran the Brown course from Kloofendal last weekend. Pretty clean for most of it, just found the compass going a bit weird around #4, #5 and #6 and on the way to #10, so lost time there (mostly on 6- about 1min) . Then also took a while to find the pits at #21 and #22- losing a min on 22 (probably wouldve seen it straight away if there was a control. Also shouldve gone straight to #19 instead of around (15secs)

So about 6min quicker than what Nic did it in. Probably couldve cut another 3-4min or so at race pace.

Brown - Splits

Monday Jun 13, 2016 #

4 PM

running warm up/down 10:13 [2] 2.12 km (4:49 / km) +50m 4:19 / km
shoes: Inov8 trail roc 245- blue

Jog around the fields at saints. Springboks were practicing, so quite a crowd of people around.

C • crowds 2

orienteering 21:40 4.33 km (5:00 / km) +81m 4:35 / km
ahr:173 max:185

Ran the St Stithians WRE from January. Just did it as a bit of a tempo. Finished about 15secs quicker than what Brad did it in at the race (a slightly fitter brad than at current).

Took a poor route to #1 (aiming to go past 2 and through the open area, but ended up getting stuck in crappy green) should've gone on the road and then path (15secs)

From #2-#13 was okay, just a couple hesitations (10secs)

#14- went left but took a while to decide to do so, then a bit slow in the circle (5secs)

#15- got caught out by it being at the bottom of the wall (7secs)

#16- didn't see the left route option (5secs)

#17-finish okay, just slow to 18 trying not to slip on the wet floors and then not enjoying the rough grassy stuff around 19 and 20. Also a closed gate to 21 and a bit of construction to 23 which slowed me down a bit (15secs)

Would've prefered a bit more in the buildings and a bit less in crappy open/green, but still pretty fun :)

Men WRE - Splits

Sunday Jun 12, 2016 #

9 AM

running 12:00 [2] 2.0 km (6:00 / km) +60m 5:13 / km
shoes: Inov-8 road-xlite 155

Jog up to uct

1 PM

running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 X-talons 200

WU before the cross country.

running 41:01 [3] 11.22 km (3:39 / km) +7m 3:39 / km

Cross country race at Elfindale (15th)

Supposed to be 10km (1-1km loop followed by 3-3km loops), but they either didn't measure it or didn't really care, so loops were more like 1.3km and 3.3km.

Terrain was pretty flat, but majority of it was beach sand and rather tough to get into a consistent stride.

Tried to pace myself to keep consistent the whole way, but definitely slowed a bit as I went and the last 3km loop seems to have been significantly slower.

Managed to pretty much hold my position though and finished about 3:30 down on the winners and about 1min down on Raydon

2 PM

running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 X-talons 200

Cool down. Legs feeling pretty sore, so was rather slow

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