Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Aug 13, 2017:

activity

time

miles

running

2:45:23

20.78

(7:58)

33.44

(4:57)

905

orienteering

2:38:12

11.0

(14:23)

17.7

(8:56)

500

21c

cycling- road

2:33:01

39.95

(3:50)

64.3

(2:23)

550

Total

7:56:36

71.73

(6:39)

115.44

(4:08)

1955

21c

averages - sleep:8.5 weight:73kg

2:59

0:00

» now

Sunday Aug 13, 2017 #

10 PM

running 13:36 [3] 3.16 km (4:18 / km) +85m 3:48 / km
slept:15.0 shoes: Inov8 f-lite 195 black

Went for a short hike+ had dinner on Llandudno beach with Roarkis+Beth+Jono+Maylis, so only got back quite late and then had to watch the last of the athletics, so was pretty late by the time I actually got out and I wasn't too motivated to do anything more than the 3k.

Loop around middle+block+flats

Saturday Aug 12, 2017 #

5 PM

running 1:04:32 [3] 11.48 km (5:37 / km) +558m 4:31 / km
slept:2.0 shoes: Inov 8 trail talon 250

Back in Cape Town!

Good to get out on some familiar trails and actually have some proper hills+ views (trees are great and all, but I like being able to see further than 10m :p)

Up to old zoo, through the forest up to the contour path, along and down ma se fynbos, hill repeat+ veld singletrack.

Lovely weather and nice sunset skies with a pretty cool rainbow as well :)

Starting to feel last night's lack of sleep a bit on the 2nd half..

Friday Aug 11, 2017 #

running 19:38 [3] 3.7 km (5:18 / km) +55m 4:56 / km
shoes: Inov8 X-talon 225 black+red

Short loop in the forest before heading to the train station for 27 hours of travelling. Fun fun..

Thursday Aug 10, 2017 #

3 PM

cycling- road 55:37 [3] 24.2 km (2:18 / km) +200m 2:12 / km

To and from Mysen.

5 PM

running 29:24 [3] 7.04 km (4:11 / km) +97m 3:54 / km
weight:73kg shoes: Inov8 X-talon 225 black+red

1km easy, 2.5km hard, 2.5km easy, 1km hard.

Out along the dirt road to the start of the southern lakes, then back along the forest singletrack+ a loop around the farm.

2.5km at 3:30 pace (feeling a lot harder than I'd like...)
1km at 3:10 pace.

Time to get back to doing some sessions... feeling heavy+slow.

Wednesday Aug 9, 2017 #

5 PM

cycling- road 24:54 [3] 10.8 km (2:18 / km) +60m 2:15 / km

To and from the map.

Pouring down on the way there, so got absolutely soaked.

orienteering 51:00 [3] 5.6 km (9:06 / km) +120m 8:14 / km
shoes: Inov8 O-rock 280 blue #2

Some control picking at Loken-Orken. (The section I didn't do a few weeks ago).

Struggling to get any flow..

Tuesday Aug 8, 2017 #

7 PM

running 38:13 [2] 8.06 km (4:44 / km) +110m 4:26 / km
shoes: Inov8 X-talon 225 black+red

Just a chilled one around Sydrunden. Had planned on doing a bit of a tempo, but wasn't feeling great- so just kept it easy.

Singletrack until under the highway, then along the gravel road next to the big lakes.

Monday Aug 7, 2017 #

3 PM

cycling- road 1:12:30 [3] 29.3 km (2:28 / km) +290m 2:21 / km

To and from Havnasasen. Half tar, half gravel.

Nice drizzle both ways meant I got rather soaked.

orienteering 1:47:12 [3] *** 12.1 km (8:52 / km) +380m 7:39 / km
21c shoes: Inov8 O-rock 280 blue #2

Havnasasen.

One of the official won 2019 training areas+ Sigmund had just printed out some maps, so went and put out some tape at all the controls.

Some really nice terrain in sections- generally a fair amount faster than the other nearby areas, so hopefully the actual woc terrain will also be.

Wasn't however moving very fast- just enjoying taking it chilled and trying to keep in map contact. (Also stopping lots for blueberries)

Forgot how long putting out controls/tape takes though (especially when you're not super comfortable in the terrain). Kept having to make sure of controls from a few different angles.

The trusty steed:

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