Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jun 11, 2018:

activity	#	time	miles		km		+m
orienteering	6	7:51:00	37.28	(12:38)	60.0	(7:51)	2550	129c
running	4	2:04:44	15.53	(8:02)	25.0	(4:59)	550
cycling- mtb	1	45:00	8.7	(5:10)	14.0	(3:13)	400
Total	11	10:40:44	61.52	(10:25)	99.0	(6:28)	3500	129c

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Monday Jun 11, 2018 #

6 PM

cycling- mtb 45:00 [2] 14.0 km (3:13 / km) +400m 2:49 / km

Chilled one with Levi. Went for dinner up at the Alp where Sara wroks+ then back down afterwards in some fading light which made things pretty fun :p

10 PM

running 17:00 [2] 3.5 km (4:51 / km) +80m 4:22 / km
(rest day) shoes: Inov8 f-lite 195 black

Up to the main street, then down to the river near the lower bridge, up to old wooden bridge, across and back over at high bridge (lots of bridges) :p

#tapertime

Sunday Jun 10, 2018 #

orienteering 1:00:30 [3] *** 10.0 km (6:03 / km) +400m 5:03 / km
18c shoes: Salomon Sense 6 SG #2

La Mutta Laax

Much less intricate and more suited to my current level of nav..

Still one big mistake being an idiot on the long leg to #13
Had planned to take the middle route around the south, but ended up taking a bad line out of 12 and ending up a bit lower than I thought. Realised quite quickly, but was too stubborn to go back up and ended up just running the lower road all the way around. Lost at least 2 min with that and then another min helping a very lost lady who was about 1km away from where she thought she was..

A bunch of other 20-30ish second mistakes, and not always taking the best lines, but after yesterday- I'll definitely take this.

orienteering 40:00 [2] *** 4.0 km (10:00 / km) +150m 8:25 / km
11c shoes: Salomon Sense 6 SG #2

Control collecting

Saturday Jun 9, 2018 #

Event: 48. Bündn. OL-Weekend / 13. Oberländer-OL / 37. Flimser-OL

12 PM

running warm up/down 33:00 [2] 6.0 km (5:30 / km) +100m 5:05 / km
shoes: Salomon Sense 6 SG #2

To start, then back from finish and then back to start for control collecting.

1 PM

orienteering 1:10:00 [3] *** 8.5 km (8:14 / km) +300m 7:00 / km
19c shoes: Salomon Sense 6 SG #2

Uaul Grond in Flims. Really cool area with some fairly hectic rock detail.

One of those days when I wonder why I don't just run :p

Just never really in control of my nav which led to 2 massive mistakes and a bunch of smaller ones. Never really far off the controls, just messing around nearby with no real plan.

C • Yeah I agree, just run :p 1

4 PM

orienteering 50:00 [2] 5.0 km (10:00 / km) +150m 8:42 / km
14c shoes: Salomon Sense 6 SG #2

Control collecting. Got given 15 controls (+ some stakes) to collect, so was a bit over it by the end :p

Friday Jun 8, 2018 #

8 PM

running 45:00 [2] 8.5 km (5:18 / km) +350m 4:23 / km
shoes: Salomon Sense 6 SG #2

Chilled river-tarasp-vulpera golf course-river-scuol

Startled a few bambi's on the climb. (Mother+2 rather small foals)

Thursday Jun 7, 2018 #

4 PM

running warm up/down 20:00 [2] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: Salomon Sense 6 SG #2

Warm up before the tt (around the track) and then jog back to the train station (on the lake path) after the O

running race 9:44 [4] 3.0 km (3:15 / km)
shoes: Inov8 f-lite 195 black

Headed up to St Moritz to do my tt. Seems the track isn't for public use, but no-one around, so just pretended I belonged.

Rather slow, but I guess that's to be expected given the altitude (1800m), and very little speed work in the legs.

Dind't have my watch, so no idea of splits

5 PM

orienteering 1:20:00 [3] *** 9.0 km (8:53 / km) +400m 7:16 / km
20c shoes: Salomon Sense 6 SG #2

Did some o on the San gian/God Surlej maps.

Legs feeling like lead after the tt and a few sections that were quite slow underfoot, so going ratherrr slowwllyy.

Wednesday Jun 6, 2018 #

7 PM

orienteering 15:30 [3] *** 3.5 km (4:26 / km) +50m 4:08 / km
12c (rest day) shoes: Salomon Amphib

A few big days in the legs and although they're feeling pretty solid, I thought a rest day would probably be good.

Just went for a run around Scuol with the jwoc Sprint map and visited a few different controls. Definitely need to get in a bit more Sprint training!

Tuesday Jun 5, 2018 #

11 AM

orienteering 2:35:00 [3] 20.0 km (7:45 / km) +1100m 6:05 / km
35c shoes: Salomon Sense 6 SG #2

Test running the Swiss O champs long distance course in Ftan.
Time+distance includes the jog up to the gondola, gondola to start, and from the finish into Ftan.

Really nice area with the classic alpine fields+open forests and some stunning views!

Been a while since I've run on 1:15000, so eyes took a little while to adjust :P

Never really pushing, but still a fairly decent effort most of the way. Just had to be a bit cautious on the steeper descents with the hand..

nav was okay. Scrappy in the circles as per usual, and missed a couple of bingoish controls slightly, but nothing big.

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