Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Oct 26, 2016:

activity

time

miles

running

4:38:02

31.03

(8:58)

49.93

(5:34)

2152

orienteering

1:16:43

8.25

(9:18)

13.28

(5:47)

282

33c

Total

5:54:45

39.28

(9:02)

63.22

(5:37)

2434

33c

2:15

0:00

» now

Wednesday Oct 26, 2016 #

3 PM

orienteering 30:23 [3] 5.06 km (6:00 / km) +128m 5:20 / km
15c shoes: Inov8 trail roc 245- blue

At B'sorah farm. Ran the W21 course from SA champs (didn't have the men's map).

Mostly good, just struggled a bit with the ones in the thick veg (10, 11, 12 I think)

Note

Really enjoyed doing some O again!! Area was nice enough (bit thorny in places), but love being able to run and see so many animals!!

Saw: lots of warthogs! (At least 30), impala, nyala, klipspringer, waterbuck, steenbok and one pretty large cow.

4 PM

orienteering 46:20 [3] 8.23 km (5:38 / km) +154m 5:09 / km
18c shoes: Inov8 trail roc 245- blue

W21 course from SA long champs.

Not the most interesting of areas, but with my recent lack of O, I'll appreciate anything I can get :) pretty straightforward nav in the open areas, a couple of trickier controls at the end in some thicker+lower visability veg.

5 PM

running 22:40 [2] 4.0 km (5:40 / km) +50m 5:20 / km
shoes: Inov8 trail roc 245- blue

To the starts of both courses and then to the car.

W21E - Splits

Tuesday Oct 25, 2016 #

5 PM

running 23:29 [3] 5.02 km (4:41 / km) +69m 4:22 / km
shoes: Nike Free 5 (lumo)

Up country for a little while, so just to the dog park and back with Luca. He did his normal fast pace to the park and go slow on the way home.

Monday Oct 24, 2016 #

8 PM

running 14:38 [2] 3.05 km (4:48 / km) +37m 4:32 / km
(rest day) shoes: inov8 f-lite white+black

Another rest day

Just some lap on the field. Legs really appreciating the nice soft grass

Sunday Oct 23, 2016 #

6 PM

running 28:28 [2] 5.32 km (5:21 / km) +152m 4:41 / km
(rest day) shoes: Inov8 trailroc 245 #2

Easy in the forest. Legs feeling rubbish for the first 500m or so and then got gradually better (still rather sore on the steeper descents though).

Old zoo, reservoir, river, hairpin, buildings, veld, back.

Saturday Oct 22, 2016 #

7 AM

running 16:00 [3] 3.0 km (5:20 / km) +100m 4:34 / km
shoes: Inov8 X-talons 200

warm up before heat and quarters

8 AM

running 30:06 [3] 4.77 km (6:19 / km) +400m 4:27 / km
shoes: Inov8 X-talons 200

Lionheart heat 1

12 PM

running 30:49 [3] 4.77 km (6:28 / km) +400m 4:33 / km
shoes: Inov8 X-talons 200

Lionheart quarter finals

running 30:51 [3] 4.71 km (6:33 / km) +400m 4:36 / km
shoes: Inov8 X-talons 200

Lionheart semi finals (13min after quarters)

1 PM

running race 28:10 [4] 4.74 km (5:57 / km) +400m 4:11 / km
shoes: Inov8 X-talons 200

Lionheart final (13min after semi's)

Had been a bit more conservative in the earlier rounds this year, so knew I could have a decent run in the final. Also knew that AJ would be seriously strong, so wasn't expecting to be able to hold on to him.

Pace was decent to start and kept with AJ for the 1st 300m or so, but after that he started pulling away and just kept increasing his lead. Got to the top about 1:40 down and knew there wasnt much chance of catching that on him. Had a go at it anyway and caught about 30secs, so happy enough with that.

Still feeling semi-decent after the race, so maybe couldve pushed a bit more on the climb- need to learn how to hurt more on climbs..

2nd place for the second year in a row. Both times to the top trail runners in the country, so not too disappointed. Nice to know Im not too far off :)

C • #Beast 2

Friday Oct 21, 2016 #

running 26:20 [3] 5.5 km (4:47 / km) +10m 4:45 / km
(rest day) shoes: inov8 f-lite white+black

Down to Roarks and then to the common and a bit around there before going back.

Thursday Oct 20, 2016 #

6 PM

running 26:31 [2] 5.06 km (5:15 / km) +134m 4:38 / km
(rest day) shoes: Inov8 trailroc 245 #2

Resting up

Very chilled jog in the forest. (old zoo, rock garden, river, reservoir, back)

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