Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jul 19, 2015:

activity	#	time	miles		km		+m
running	5	4:33:37	23.47	(11:40)	37.77	(7:15)	2345
orienteering	5	3:43:30	21.1	(10:36)	33.95	(6:35)	990
Total	10	8:17:07	44.56	(11:09)	71.72	(6:56)	3335

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Sunday Jul 19, 2015 #

9 AM

orienteering race 1:02:30 [4] 14.3 km (4:22 / km) +110m 4:13 / km
shoes: Inov8 X-talons 212 blue

'Long O' at Big red barn. Distance okay for a long-o, but terrain was very simple+runnable, so much too short time wise. Had a decent race, just 1 major mistake on the last control (came between the crops and hit a path and didn't see the control, so thought I must be too low, went higher+ saw the finish control and had to come back down (seems to be an extra path that's not mapped) (about 1min lost), rest of the course probably had a total of 1min lost (small mistakes+hesitations).

Men Open - Splits

Saturday Jul 18, 2015 #

6 PM

running 12:40 [3] 3.03 km (4:11 / km) +45m 3:53 / km
shoes: Inov-8 road-xlite 155

Back in SA! Weird being dark at 6pm already.. Although seeing some decent stars is a nice change :) 3 laps around the block, increasing the pace a bit as I went (4:37, 4:09, 3:50).

Friday Jul 17, 2015 #

6 PM

running 13:17 [3] 3.04 km (4:22 / km) +100m 3:45 / km
shoes: Inov-8 road-xlite 155

Needed to get my 3km in. So just a quick one from the Mulder's home before heading to the airport. Nice and hilly!
Also did about a km of running this morning to get to the train (one of the toughest runs I've ever done- about 80m climb with over 30kg of luggage... Made the train by 30secs!

Thursday Jul 16, 2015 #

10 AM

orienteering 1:05:00 [2] 7.0 km (9:17 / km) +300m 7:39 / km
shoes: inov8 O-rock 280

Training in St Moritz (God da Staz). Feeling pretty dead after yesterday and the terrain was rather slow and uneven(lots of holes and hidden rocks), so wasnt enjoying it much. Navigation was okay.

3 PM

orienteering 40:00 [2] 4.2 km (9:31 / km) +200m 7:42 / km
shoes: inov8 O-rock 280

2nd session of the day- San Gian. A bit more runnable than this morning, but body was feeling rather dead, so just taking it really easy.

8 PM

Note

Had another 8 or so km of walking to get to the trainings and back to the station+ temperatures were in the 30's, so rather drained by the end of it. Had originally planned on taking part in a local O event in St moritz in the evening, but body wasn't up for it.

Wednesday Jul 15, 2015 #

9 AM

running 2:09:00 [3] 10.7 km (12:03 / km) +2000m 6:14 / km
shoes: Inov8 X-talons 212 blue

Up to the peak that overlooks Scuol (piz Lischana- 3100masl). Went via the hiking hut (1hr 20min) and then to the peak along the ridgeline. Really really amazing views!! Always thought the Drakensberg was impressive, but these mountains are even more so! (though I think the berg is still prettier).
Ran the majority of the 1st 2km, then walked most of the next 3km, then ran the rest of the way to the hut and then the majority of the way to the peak. (when i say ran, I mean jogged very slowly..)

1 PM

running 1:07:40 [3] 11.0 km (6:09 / km) +100m 5:53 / km
shoes: Inov8 X-talons 212 blue

Back down from the top, made my own route for the majority of the section before the hiking hut (trying to run through as much snow as possible) and then took the same route down as I'd come up. Most definitely the most enjoyable descent I've ever made!
Nice to actually be able to run quite fast with the paths being pretty well maintained and never too steep.

Tuesday Jul 14, 2015 #

10 AM

orienteering 42:00 [3] 5.2 km (8:05 / km) +300m 6:16 / km
shoes: inov8 O-rock 280

Training in one of the forests near Zernez. 2 loops of about 2km each and then one shorter loop on the way back. Jwoc next year is going to be very physical (lots of climb)!

C • Einsiedeln 2

Monday Jul 13, 2015 #

12 PM

orienteering 14:00 [3] 3.25 km (4:18 / km) +80m 3:50 / km
shoes: Inov8 X-talons 212 blue

Another sprint training. Arnez. Pretty similar to yesterday, loving orienteering in old towns! :)

1 PM

running 51:00 [2] 10.0 km (5:06 / km) +100m 4:51 / km
shoes: Inov8 X-talons 212 blue

Back to Scuol. Great views!

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