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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jan 28:

activity # timemileskm+m
  running6 4:09:04 29.04(8:35) 46.74(5:20) 1770
  orienteering2 1:31:47 9.17(10:01) 14.75(6:13) 443
  Total7 5:40:51 38.21(8:55) 61.49(5:33) 2213

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MoTuWeThFrSaSu

Sunday Jan 28 #

9 AM

orienteering 23:35 [3] 5.55 km (4:15 / km) +83m 3:57 / km
shoes: Inov8 X-talons 200

Emmarentia Sprint o.

Forgot how navigate.. Not sure what's up with my Sprint o at the moment (though it might help to do more than 3 Sprint events/trainings in a year..)

Lost 2:15 at #4 (map a bit weird,but really should've worked it out..), then lost another 30sec at #5 not focussing and looking at the wrong green. Then 45secs at #8 being an idiot taking a useless bearing and going the wrong way when I hit the fence. Another 25secs at #11 overunning it and then another 50ish seconds at #19 making a complete 90 degree error..

Absolutely shocking to lose almost 5min on that area :/

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X-talons 200

Saturday Jan 27 #

1 PM

orienteering 1:08:12 [3] 9.2 km (7:25 / km) +360m 6:12 / km

Was out doing some caving in the cradle, so thought I might as well find a map to run on.

Did sections of an old Brown course at Laurentia farm- mostly just sticking to the more interesting rocky ridges.

Friday Jan 26 #

8 PM

running 26:58 [3] 5.72 km (4:43 / km) +100m 4:20 / km
shoes: Nike Free 5 (lumo)

Fourways park loop

Thursday Jan 25 #

running 1:38:40 [3] 16.7 km (5:54 / km) +840m 4:43 / km
shoes: Inov8 X-talons 200

Joining Mike and Riccardo for an early one in the forest. Long warm up and down with a bit of a hill session in the middle. Legs not really feeling it after yesterday, so only joined in for 4/5 of the 8 reps.

Wednesday Jan 24 #

12 PM

running 1:23:46 [3] 15.63 km (5:22 / km) +740m 4:20 / km
shoes: Inov8 X-talons 200

From the Robinsons, up to the Newlands forest parking, then bumped into Edson, so ended up joining him. Lower singletracks through to kirstenbosch, then up to contour path (just north of s.gorge), and along contour until snakebite, down there and then back past r.mem gate with a quick detour for a swim in the dam.

the section from k.bosch up to contour and along ended up pretty much being a tempo, so feeeling a bit dead by the end.

Tuesday Jan 23 #

7 PM

running 15:14 [3] 3.46 km (4:24 / km) +20m 4:17 / km
shoes: Inov8 f-lite 195 black

Study break. To the common, loop inside and back

Monday Jan 22 #

10 PM

running 14:26 [3] 3.23 km (4:28 / km) +70m 4:02 / km
shoes: Nike Free 5 (lumo)

laps of the block

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