Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Oct 14, 2018:

activity

time

miles

running

3:18:16

26.91

(7:22)

43.3

(4:35)

720

orienteering

1:45:00

9.32

(11:16)

15.0

(7:00)

500

41c

Total

5:03:16

36.23

(8:22)

58.3

(5:12)

1220

41c

1:24

0:00

» now

Sunday Oct 14, 2018 #

running 32:46 [3] 6.0 km (5:28 / km) +150m 4:51 / km
shoes: S-lab sense 6 SG #3

A few laps around Rietfontein nature reserve.

Saturday Oct 13, 2018 #

7 AM

running warm up/down 15:00 [2] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: S-lab sense 6 SG #3

running 49:30 [4] 12.2 km (4:03 / km) +350m 3:33 / km
shoes: S-lab sense 6 SG #3

Trail race at Kings kloof (Laurentia farm). Just doing the shorter one with otter next weekend.

Route unfortunately didn't really go into much of the nice stuff. Just did lots of windy bike singletracks on the lower slopes of the ridge. Still nice to stretch the legs a bit though.

Kinda forgot about the altitude factor, so the fairly fast start made the last few climbs a bit uncomfortable, but luckily short enough to push through. Route also a lot less technical than I was expecting, so pretty short in the end time wise.

Friday Oct 12, 2018 #

running 31:00 [3] 6.6 km (4:42 / km) +90m 4:24 / km
shoes: Inov8 f-lite 195 black

Couple loops of the block with Luca (who's still recovering from some knee issues), then a loop past n.manor, leslie greenbelt, douglas, back up Crawford.

Thursday Oct 11, 2018 #

6 PM

running 20:00 [3] 4.5 km (4:27 / km) +20m 4:21 / km
shoes: Inov8 f-lite 195 black

Short loop around the Fourways gardens parks.

Legs feeling pretty fast+springy which was a nice surprise.

Wednesday Oct 10, 2018 #

7 AM

running 18:00 [3] 4.0 km (4:30 / km) +30m 4:20 / km
shoes: S-lab sense 6 SG #3

Pre travel to+ from the lookout on klococi

Tuesday Oct 9, 2018 #

4 PM

running 23:00 [2] 5.0 km (4:36 / km) +50m 4:23 / km
shoes: S-lab sense 6 SG #3

To the school to meet the others, then jog to the start of the training+ a bit after.

5 PM

orienteering 30:00 [3] *** 7.0 km (4:17 / km) +100m 4:00 / km
20c shoes: S-lab sense 6 SG #3

Some O training with the local club. In some none sandstoney+pretty flat terrain, so feeling a bit more comfortable.

4 loops of about 1.5km. Trying to do them as overspend sort of training, so pretty decent effort for all of them. A few mistakes on the earlier loops in some rather vague areas with pretty well hidden controls, but getting a bit better the laststairs 2loops.

Then some control collecting on the way back to the cars.

Monday Oct 8, 2018 #

3 PM

orienteering 1:15:00 [3] 8.0 km (9:23 / km) +400m 7:30 / km
21c shoes: S-lab sense 6 SG #3

Some more super nice sandstone cliffy stuff. This time on Kalich (about 5km North).

Fun scramble up some rather steep slopes+some slightly dodgy cliffs to get to the start. Quite nice after that being mostly downhill.

Added in a few extra controls around some of the cool looking rock sections.

Realised how much easier it is going around. Should've done a lot more of that on Sat..

running 9:00 [3] 2.0 km (4:30 / km)
shoes: S-lab sense 6 SG #3

To/from bus stops.

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