Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jul 6, 2014:

activity	#	time	miles		km		+m
hiking	3	11:16:00	31.91	(21:11)	51.36	(13:10)	3550
orienteering	3	2:17:56	13.3	(10:22)	21.4	(6:27)	480
running	2	45:30	5.56	(8:11)	8.95	(5:05)	155
Total	8	14:19:26	50.77	(16:56)	81.71	(10:31)	4185

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Sunday Jul 6, 2014 #

10 AM

orienteering race 57:50 [4] 9.6 km (6:01 / km) +200m 5:27 / km
shoes: inov8 O-rock 280

Sabie day 2. Much better run today, only a couple of mistakes and a couple of not too grreat route choices (about 3min total).

5 PM

orienteering 34:00 [2] 4.3 km (7:54 / km) +80m 7:14 / km
shoes: inov8- x-talons 212

Some pretty nice training in the Rockery. Took it slow and managed to read the rocks pretty well, I think it helped that there were no controls and I wasn't running with a compass- forced me to keep in contact with the map the whole time.

Brown - Splits

Saturday Jul 5, 2014 #

11 AM

orienteering race 46:06 [4] 7.5 km (6:09 / km) +200m 5:25 / km
shoes: inov8 O-rock 280

In Sabie, Klipkraal. Sort of middle distance. Not the greatest of races, made 4 biggish mistakes- #1 (2:30), #2 (30secs), #6 (2min) and #8 (2min) which probably cost me 7min or so. Don't think the map was quite right at #1 or #6, other mistakes were just from not reading the map properly.

Brown - Splits

Friday Jul 4, 2014 #

4 PM

running 30:11 [2] 4.95 km (6:06 / km) +100m 5:32 / km
shoes: Inov8 trail roc 245- blue

Short run through the forests in Sabie.

Thursday Jul 3, 2014 #

Note
(rest day)

Wednesday Jul 2, 2014 #

10 AM

hiking 4:53:30 [2] 16.4 km (17:54 / km) +1700m 11:47 / km
shoes: inov8 f-lite 195 red

Hike up to the top of Sterkhorn (2973masl) and back down. Up Sphinx and down Keartlands. Some really nice views from the top (would've been better without all the smoke from the fires though).

Tuesday Jul 1, 2014 #

3 PM

hiking 1:54:30 [3] 15.06 km (7:36 / km) +850m 5:56 / km
shoes: inov8 f-lite 195 red

Nice Hike/run. Went from Champagne castle hotel, into monks cowl, up sphinx, to blindmans, down keartlands and then back to the hotel via the sphinx path. Walked the steep up's and a bit down keartlands, and ran/jogged the rest.

Monday Jun 30, 2014 #

10 AM

hiking 4:28:00 [2] 19.9 km (13:28 / km) +1000m 10:46 / km
shoes: inov8 f-lite 195 red

Nice Hike with the Fam in the Berg. From Monks cowl, past the pools, to Makhulumane rock, up the valley there and to the top of the lower berg, then all the way along the contour path to Blindmans corner and then back to Monks Cowl past the Sphinx.

4 PM

running 15:19 [3] 4.0 km (3:50 / km) +55m 3:35 / km
shoes: inov8 f-lite 195 red

Down to the house from Monks Cowl. Sort of progression run (helped by the fact that it was uphill, then flat, then down). Last 2km's were basically all downhill, so managed to go pretty fast without too much effort.
500m splits:
2:30 (5min/km)
2:09 (4:18/km) (4:39 1km)
2:05 (4:10/km)
2:04 (4:08/km) (4:09 1km)
1:51 (3:42/km)
1:36 (3:12/km) ( 3:27 1km)
1:33 (3:06/km)
1:31 (3:02/km) ( 3:04 1km)

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