Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jun 16, 2016:

activity

time

miles

orienteering

4:48:16

31.65

(9:07)

50.93

(5:40)

1028

114c

running

1:49:52

15.71

(7:00)

25.29

(4:21)

117

Total

6:38:08

47.36

(8:24)

76.22

(5:13)

1145

114c

1:47

0:00

» now

Thursday Jun 16, 2016 #

12 PM

running 4:00 [2] 0.8 km (5:00 / km)
shoes: Nike Free 5 (lumo)

Jog to the start and back from the finish.

orienteering 13:31 [3] *** 3.1 km (4:22 / km) +20m 4:13 / km
18c (rest day) shoes: Nike Free 5 (lumo)

O at Fountains. Ran the women's course from a few years ago.

Bit slow to find #3 (in the green stuff) and then to #8 where I'd planned to follow the railway line, but it was rather overgrown, so had to go back to the road.

Fence to #10 is gone, so was quicker there than I would've been and then the crossable fence to #16 has 'grown' so had to go a bit further around.

WOMEN - Splits

Wednesday Jun 15, 2016 #

10 AM

orienteering 28:02 [3] 4.88 km (5:45 / km) +80m 5:19 / km
shoes: Nike Free 5 (lumo)

O at Pretoria Botanical gardens. 3km course and then did a bit more in the tricky path section.

(Lost the actual course, but it was mostly along the paths on the ridge)

12 PM

orienteering 24:13 [3] 5.01 km (4:50 / km) +100m 4:24 / km
shoes: Nike Free 5 (lumo)

O at Pretoria boys. 2 courses of 2.5km. Trying to just use the building areas, so skipped #4 on the 1st map and #9, 10, 11, 13 on the 2nd

4 PM

orienteering 16:06 [3] 3.58 km (4:30 / km) +50m 4:12 / km
shoes: Nike Free 5 (lumo)

O at TUT. Ran the women's course from a couple years ago. Struggled a bit with #2 and #6, but think that's partly due to the map not being great in those areas.

Tuesday Jun 14, 2016 #

12 PM

running 6:39 [2] 1.3 km (5:07 / km)
shoes: Inov-8 road-xlite 155

3 and a bit laps warm up.

running 9:50 [4] 3.0 km (3:17 / km)
ahr:180 max:185 shoes: Inov-8 road-xlite 155

Well that was absolutely shocking..

I'll put it down to the change in altitude (sea level to 1500m), the change in temp (from 20 to about 8..) and then just lacking motivation, but still it shouldnt have been that bad..

Was thinking 9;30 would be an okay time, so was aiming for 1:16 laps, but just wasnt feeling it..

After the 9:16 in April and some decent training between then and now, I was hoping to get to about 9:05 (if Id run at sea level again)...

Might try have another go at it in Switzerland when I get used to altitude again.

1 PM

orienteering 53:26 7.38 km (7:14 / km) +377m 5:46 / km
ahr:166 max:177 shoes: Inov8 X-talons 200

Ran the Brown course from Kloofendal last weekend. Pretty clean for most of it, just found the compass going a bit weird around #4, #5 and #6 and on the way to #10, so lost time there (mostly on 6- about 1min) . Then also took a while to find the pits at #21 and #22- losing a min on 22 (probably wouldve seen it straight away if there was a control. Also shouldve gone straight to #19 instead of around (15secs)

So about 6min quicker than what Nic did it in. Probably couldve cut another 3-4min or so at race pace.

Brown - Splits

Monday Jun 13, 2016 #

4 PM

running warm up/down 10:13 [2] 2.12 km (4:49 / km) +50m 4:19 / km
shoes: Inov8 trail roc 245- blue

Jog around the fields at saints. Springboks were practicing, so quite a crowd of people around.

C • crowds 2

orienteering 21:40 4.33 km (5:00 / km) +81m 4:35 / km
ahr:173 max:185

Ran the St Stithians WRE from January. Just did it as a bit of a tempo. Finished about 15secs quicker than what Brad did it in at the race (a slightly fitter brad than at current).

Took a poor route to #1 (aiming to go past 2 and through the open area, but ended up getting stuck in crappy green) should've gone on the road and then path (15secs)

From #2-#13 was okay, just a couple hesitations (10secs)

#14- went left but took a while to decide to do so, then a bit slow in the circle (5secs)

#15- got caught out by it being at the bottom of the wall (7secs)

#16- didn't see the left route option (5secs)

#17-finish okay, just slow to 18 trying not to slip on the wet floors and then not enjoying the rough grassy stuff around 19 and 20. Also a closed gate to 21 and a bit of construction to 23 which slowed me down a bit (15secs)

Would've prefered a bit more in the buildings and a bit less in crappy open/green, but still pretty fun :)

Men WRE - Splits

Sunday Jun 12, 2016 #

9 AM

running 12:00 [2] 2.0 km (6:00 / km) +60m 5:13 / km
shoes: Inov-8 road-xlite 155

Jog up to uct

1 PM

running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 X-talons 200

WU before the cross country.

running 41:01 [3] 11.22 km (3:39 / km) +7m 3:39 / km

Cross country race at Elfindale (15th)

Supposed to be 10km (1-1km loop followed by 3-3km loops), but they either didn't measure it or didn't really care, so loops were more like 1.3km and 3.3km.

Terrain was pretty flat, but majority of it was beach sand and rather tough to get into a consistent stride.

Tried to pace myself to keep consistent the whole way, but definitely slowed a bit as I went and the last 3km loop seems to have been significantly slower.

Managed to pretty much hold my position though and finished about 3:30 down on the winners and about 1min down on Raydon

2 PM

running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov8 X-talons 200

Cool down. Legs feeling pretty sore, so was rather slow

Saturday Jun 11, 2016 #

10 AM

orienteering 54:23 [3] *** 8.82 km (6:10 / km) +200m 5:32 / km
24c shoes: Inov8 O-rock 280 (2- blue)

Ran the blue course from the Lebanon South event that I missed.

They've gone and felled a whole lot of the forest, so that was pretty lame.. Still fun though+ some good terrain training with lots of branches and that piled all over.

Was pretty clean the whole way, just messed up #17 when I wasn't focusing and came out of 16 at the wrong angle and went off the map and took a little while to correct (1min lost)

A couple of other controls (#8 and #20) where I didn't take the best route (should've stayed higher for both of them).

About 10min faster than what Roark did it in at the race, but I think there was a misplaced control that he lost 4/5min on.

12 PM

orienteering 44:12 [3] *** 6.62 km (6:41 / km) +100m 6:12 / km
31c shoes: Inov8 O-rock 280 (2- blue)

Some control picking in the rocky open area.

A recent fire burnt nearly all of the fynbos, so it was way more runnable than previous times! :)

Relatively tricky rock features and some decent slope training for Jwoc.

Was pretty clean again for most of it, just struggled a little in the area around #20-23.

8 PM

running 9:09 [3] 2.05 km (4:28 / km)
shoes: Inov-8 road-xlite 155

Down to Roarks

Friday Jun 10, 2016 #

12 PM

orienteering 32:43 [3] *** 7.21 km (4:32 / km) +20m 4:29 / km
41c shoes: inov8 f-lite white+black

O training at century city (planned by coach Pope). Pretty cool area!!

Orienteering is rather rusty at the moment.. messed up quite a lot with the river/canal section (not reading the underpass/bridge sections properly)

Still lots of fun though :)

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