Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Apr 14, 2013:

activity	#	time	miles		km		+m
running	7	3:14:58	25.38	(7:41)	40.84	(4:46)	626
orienteering	5	2:54:14	16.53	(10:32)	26.6	(6:33)	393	10c
dynamic stretching	3	35:00	0.62		1.0
strength	1	32:00	3.42	(9:22)	5.5	(5:49)
Total	13	7:16:12	45.94		73.94		1019	10c

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Sunday Apr 14, 2013 #

Event: Gauteng Short Course 3 - Tshwane University of Technology

9 AM

dynamic stretching warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: inov8 f-lite 195 blue

10 AM

orienteering race 19:31 [4] 4.4 km (4:26 / km) +60m 4:09 / km
shoes: inov8 f-lite 195 blue

SC# 3 at TUT.
Had a decentish run, just had too many hesitations and small mistakes
Stopped to early to #1 ( 5sec)
Came round bottom of #2 instead of top ( 3sec)
Fine to 3, 4,5
Hadn't read ahead to 6 and started off a bit in the wrong direction - went up towards the road ( 5sec)
Stuffed up 7 a bit- took the lower path by mistake and then had to climb up to the path (5-10sec)
Fine to 9, 10, 11.
Should've stuck to the main road going to 12 instead of sticking to the edge of the building (5sec)
Bit hesitant in routes to 13,14,15 ( 5sec)
Hadn't planned ahead to 16 and was slow in deciding on a route+ then probably took a longer route- should rather have cut down south and then gone between the buildings instead of going all the way to the main road before cutting up to 16 ( 10sec)
Fine to 17, 18
Slow to 19- maps a bit funny here and I struggled to interpret it properly (5sec)
Fine in terms of navigation for 20,21,22,23,24,25 , but the legs were really struggling- so should've been a lot quicker here.
Need to work on flow+ planning ahead more. Finished 3rd, about 45secs back on Brad and 25secs on mike.
Course distance was 3.6km

11 AM

orienteering 19:06 [2] 2.8 km (6:49 / km)
shoes: inov8 f-lite 195 blue

Ran the first 16 controls of the womens course with Brad, testing out a few route choices.

12 PM

orienteering warm up/down 11:07 [2] 1.7 km (6:32 / km)
shoes: inov8 f-lite 195 blue

Control collecting

Men - Splits

Saturday Apr 13, 2013 #

9 AM

orienteering 30:00 [3] *** 4.6 km (6:31 / km) +60m 6:07 / km
10c shoes: inov8- x-talons 212

Map memory training at Golden Harvest. Did 5 loops of 2 controls each.

Friday Apr 12, 2013 #

2 PM

running warm up/down 19:36 [2] 3.75 km (5:14 / km) +50m 4:54 / km
shoes: inov8 f-lite 195 red

4km route with Ralph, easy pace.

running hills 20:28 [4] 4.3 km (4:46 / km) +120m 4:11 / km
shoes: inov8 f-lite 195 red

8 hills of 270m with a rest jog down after each. legs were sore to start, but got into it as I went. Started too slowly, but picked up quite nicely towards the end.
56
58
57
54
53
53
50
48

3 PM

running warm up/down 13:12 [1] 2.2 km (6:00 / km) +46m 5:26 / km
shoes: inov8 f-lite 195 red

really slow cool down with Ralph and Alison back to school, calves were rather sore.

Thursday Apr 11, 2013 #

6 AM

running 38:07 [2] 7.6 km (5:01 / km) +100m 4:42 / km
shoes: inov8 f-lite 195 red

Morning run with Ralph, Marcel+ Alison. Easy pace, saving myself for the 4km in PE.

8 AM

running tempo 14:35 [4] 4.02 km (3:38 / km) +30m 3:30 / km
shoes: barefoot

4km in PE. 5 laps of 800m consisting of mostly field, but 1 section of stairs+ concrete. Felt pretty good.
3:33
3:37
3:39
3:44

7 PM

orienteering 1:34:30 [2] 13.1 km (7:13 / km) +273m 6:32 / km
shoes: inov8 f-lite 195 red

Metrogaine with my sister. Start and finish at Sandton sports club.
went up into the northern section and did all the higher ranked controls, didn't manage to come back and do any of the 10's and 20's. finished with 30 secs to spare+ 880 points.

Wednesday Apr 10, 2013 #

2 PM

running warm up/down 13:51 [2] 2.92 km (4:45 / km) +50m 4:22 / km
shoes: inov8 f-lite 195 red

3km route with Ralph and Ryan, easy pace.

dynamic stretching 10:00 [2]
shoes: inov8 f-lite 195 red

strength 32:00 [3] 5.5 km (5:49 / km)
shoes: barefoot

Circuits. 100m jog, 700m hard then 4 exercises. 6 circuits.
Ran all the 700's in about 2:20

running warm up/down 4:15 [1] 0.8 km (5:19 / km)
shoes: barefoot

Easy cool down

Tuesday Apr 9, 2013 #

6 AM

running 38:02 [2] 7.8 km (4:53 / km) +100m 4:35 / km
shoes: inov8 f-lite 195 red

Back to school :( morning run with Marcel and Alison, easy pace. Did the neighbourhoods route. Feeling the legs a bit on any uphills.

3 PM

running 23:47 [3] 5.3 km (4:29 / km) +100m 4:06 / km
shoes: inov8 f-lite 195 red

Lollipop route with Ralph, started off slowly, but picked the pace up lots towards the end.
5:02
5:14
4:44
4:01
3:36
1:10 (300m)

dynamic stretching 10:00 [1]
shoes: inov8 f-lite 195 red

Some stretches

running 9:05 [3] 2.15 km (4:13 / km) +30m 3:57 / km
shoes: inov8 f-lite 195 red

2km loop with Ralph and Ryan
4:39
3:59
0:27 (140m)

Monday Apr 8, 2013 #

Note
(rest day)

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