Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jun 9, 2014:

activity	#	time	miles		km		+m
running	4	2:08:14	17.22	(7:27)	27.71	(4:38)	345
orienteering	2	54:13	4.97	(10:54)	8.0	(6:47)	270
cycling- road	6	38:55	8.95	(4:21)	14.4	(2:42)	180
dynamic stretching	1	10:00	0.62	(16:06)	1.0	(10:00)
Total	11	3:51:22	31.76	(7:17)	51.11	(4:32)	795

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Monday Jun 9, 2014 #

7 AM

cycling- road 7:00 [2] 2.4 km (2:55 / km) +20m 2:48 / km

To school

11 AM

cycling- road 6:50 [3] 2.4 km (2:51 / km) +40m 2:38 / km

Home. 4 down, 8 to go.

12 PM

cycling- road 5:30 [3] 2.4 km (2:17 / km) +20m 2:12 / km
shoes: skechers (lumo)

To school. close to my PB

running warm up/down 8:50 [2] 1.83 km (4:50 / km)
shoes: skechers (lumo)

2 laps round the fields.

running (800's) 15:39 [4] 4.8 km (3:16 / km)
shoes: barefoot

6-800m's (2min break between the 1st 4 and 3min break between the last 2.)
2:40
2:37
2:35
2:37
2:36
2:34
Felt pretty decent and didn't feel like I pushed too hard ( besides the last one).

1 PM

cycling- road 7:10 [3] 2.4 km (2:59 / km) +40m 2:45 / km
shoes: skechers (lumo)

Legs a little tired.

Sunday Jun 8, 2014 #

Event: GOC Urban 9

10 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8- x-talons 212

orienteering race 19:13 [4] 3.0 km (6:24 / km) +170m 4:59 / km
shoes: inov8- x-talons 212

SC final at the Wilds. Not the greatest of runs- didn't manage to read ahead much at all and had way too many hesitations. Also should have gone straight on a few more route choices.
Lost time at
#2- 10secs
#3-20 seconds
#4- 5secs
#5- 10secs
#8- 10secs
#9-5secs
#11-10secs
#16-10 seconds
#17- 5secs
#20- 15secs
So a good time would've been close to 17min- but with it being the wilds- 18 would've been decent.
Managed to beat Brad on the finish split for like the 1st time ever!! :) ( and beat him on the course too, but that's expected ;) )

Men WRE - Splits

Saturday Jun 7, 2014 #

3 PM

orienteering 35:00 [2] 5.0 km (7:00 / km) +100m 6:22 / km
shoes: inov f-lite 195

O training at Delta, compass work using blanked out maps+ a bit of map memory.

Friday Jun 6, 2014 #

2 PM

running 35:00 [2] 6.0 km (5:50 / km) +100m 5:23 / km
shoes: skechers (lumo)

Went for a nice chilled (literally and figuratively)run around rietvlei farm. Some pretty awesome trail around the koppies!!

Thursday Jun 5, 2014 #

7 AM

cycling- road 6:00 [3] 2.4 km (2:30 / km) +20m 2:24 / km

To school (exams have started :( )

10 AM

cycling- road 6:25 [3] 2.4 km (2:40 / km) +40m 2:28 / km

Home. 1 down, 11 to go.

4 PM

running 31:39 [3] 7.43 km (4:16 / km) +125m 3:56 / km
shoes: inov f-lite 195

Down to Douglas, along, up leslie, onto westway, past spar, into+around Devons area and then home past Norscot. Pretty decent pace, especially towards the end which was all uphill.
4:37
4:28
4:03
4:25
4:15
4:11
4:07
1:32 (430m)

Wednesday Jun 4, 2014 #

3 PM

running 37:06 [3] 7.65 km (4:51 / km) +120m 4:30 / km
shoes: inov f-lite 195

Towards Bryandale, past vishu's, past Lesedi's, up to douglas+ a bit along, up leslie, onto westway and then back home up crawford. Running still isn't feeling amazing, but wasn't too bad. Have got just over a month to get into proper shape before JWOC.

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