Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Sep 24, 2014:

activity	#	time	miles		km		+m
orienteering	3	2:47:54	18.33	(9:10)	29.5	(5:41)	580	63c
tennis	2	2:15:00
squash	1	1:15:00
cycling- road	10	1:06:00	16.65	(3:58)	26.8	(2:28)	350
dynamic stretching	4	50:00	3.42	(14:38)	5.5	(9:05)
running	3	42:18	6.79	(6:14)	10.93	(3:52)	15
Total	16	8:56:12	45.19		72.73		945	63c

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Wednesday Sep 24, 2014 #

9 AM

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

To the start+ some stretching.

orienteering race 1:14:04 [4] *** 14.8 km (5:00 / km) +160m 4:45 / km
33c shoes: inov8- x-talons 212

GOC long re-run at the Red Barn. Pretty angry with myself- could've taken the win reasonably easily, but again made 1 really big mistake. Stuffed up #4 by just under 5min- went pretty much straight to it, but stopped about 20m short of it (didn't go down the embankment) and then doubted myself and ended up running up and down for ages before finding it. Then stuffed up #7 by about 1min (went a path too far across). Rest of the course was pretty decent- probably less then 2min mistake total. Finished 3min back on Brad.
The overall pace was pretty decent, pretty sure its the fastest pace I've had for a non-sprint O event.

M21E - Splits

Tuesday Sep 23, 2014 #

3 PM

cycling- road 7:56 [3] 3.8 km (2:05 / km) +10m 2:04 / km
shoes: nike free run +2

To gym.

squash 1:15:00 [3]
shoes: nike free run +2

With Rhys. Nice to play again.

4 PM

running 12:50 [2] 3.0 km (4:17 / km)
shoes: nike free run +2

A few laps around the track at gym. Starting slow+ picking up the pace as I went.

cycling- road 11:20 [3] 3.8 km (2:59 / km) +100m 2:38 / km
shoes: nike free run +2

Home.

Monday Sep 22, 2014 #

7 AM

cycling- road 5:55 [2] 2.4 km (2:28 / km) +20m 2:22 / km

To school.

11 AM

cycling- road 5:51 [3] 2.4 km (2:26 / km) +40m 2:15 / km
(rest day)

Home. Finished with Prelims!!!!! :)

Sunday Sep 21, 2014 #

9 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 trail roc 245- blue

Jog to the start+ some stretching.

orienteering race 49:20 [4] 8.3 km (5:57 / km) +250m 5:10 / km
shoes: Inov8 trail roc 245- blue

O at Hennops farm. Decentish race- just one big stuff up at #7 (2,5min) and then 2 or 3 30sec mistakes and a few other small ones. Brad had another good run and took the win by just under 3min (basically just my mistake on #7).

Brown Men - Splits

Saturday Sep 20, 2014 #

9 AM

dynamic stretching warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 trail roc 245- blue

Jog to and from the start/finish and then some stretching.

orienteering race 44:30 [4] *** 6.4 km (6:57 / km) +170m 6:08 / km
30c shoes: Inov8 trail roc 245- blue

O at Hedainga, nice to run on such a technical (in SA standards anyway) map again. Okay race. One big mistake at #20- got onto an unmapped path which confused me completely (2:30 lost) and then 3 or 4 30sec mistakes + quite a few 5-10 second mistakes- so probably about 7min total mistake or so. Got destroyed by Brad (5min). Lost my unbeaten streak in cc events for this year :(.

Men Brown - Splits

Friday Sep 19, 2014 #

7 AM

cycling- road 6:01 [2] 2.4 km (2:30 / km) +20m 2:24 / km

To school.

11 AM

cycling- road 6:11 [3] 2.4 km (2:35 / km) +40m 2:23 / km

Home.
12/13

1 PM

cycling- road 5:01 [3] 2.4 km (2:05 / km) +20m 2:00 / km
shoes: nike tennis shoes

To school.
Moving pretty quick, dunno how I got my 4:45 pb.

3 PM

tennis 1:30:00 [3]
shoes: nike tennis shoes

Tennis match against St Peters. Finally playing a bit better. Won the doubles 7-4 and singles 8-3.

6 PM

cycling- road 6:20 [3] 2.4 km (2:38 / km) +40m 2:26 / km
shoes: nike tennis shoes

Home. Was planning on going for a run today, but got back quite late from tennis.

Thursday Sep 18, 2014 #

6 AM

cycling- road 5:20 [2] 2.4 km (2:13 / km) +20m 2:08 / km
shoes: nike tennis shoes

To school.

tennis 45:00 [2]
shoes: nike tennis shoes

Morning tennis.

10 AM

cycling- road 6:05 [3] 2.4 km (2:32 / km) +40m 2:20 / km

Home.
11/13

5 PM

running warm up/down 11:54 [2] 2.33 km (5:06 / km) +15m 4:57 / km
shoes: Nike Free 5 (lumo)

To school. Feeling pretty slow.

dynamic stretching warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: Nike Free 5 (lumo)

6 PM

running 17:34 [4] 5.6 km (3:08 / km)
shoes: barefoot

4 sets of 1000m and then 400m. 2min rest between everything.
3:17 ; 1:11
3:13 ; 1:11
3:14 ; 1:11
3:12 ; 1:05
Was feeling pretty rubbish before the session, so was just gonna try keep the 1000's under 3:20 and the 400's under 1:12, but started feeling better as the session progressed- so pushed a bit more towards the end and still had plenty left for the last 400m.

C • nice! 4

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