Training Log Archive: Tim CIn the 1 days ending Sep 23, 2013:
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Monday Sep 23, 2013 #
10 AM
dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 O-rock 280 (2- blue)
11 AM
orienteering race 1:30:39 [4] *** 11.0 km (8:14 / km) +400m 6:58 / km
26c shoes: Inov8 O-rock 280 (2- blue)
SA Long champs at Hawequas, Paarl.
Had a decentish race, but still messed up quite a few controls+ struggled with the running in the last part of the race.
#1+2 - fine
#3 biggest mistake of the day, didn't have a proper plan coming out of 2 and kinda just ran in the general direction, hitting a path which crossed the vegetated gully ( thinking it was the one further west) carried on along the path to where I thought the control should be ( rather confused at this stage as their were a few paths that didn't match where I thought I was). Then saw Andy and Brian running past and realised that they must be going to #8, managed to find where I actually was+ relocate ( 3:30 )
#4 overshot the control and had to come back up the hill.(15secs)
#5 not sure why, but I went down from 4, then struggled across the green and crossed the road on the other side before realising that I had come out way too low down ( 1min )
#6+7 ok
#8 just hesitant going into the control (15secs)
#9 stopped too early ( pretty sure there are more rocks than mapped) ( 20secs)
#10 not sure if the route I took was the best, but was probably the easiest to exucute, still struggled to find the control once close though- left the path a bit early and fiddled around in some other vegetation before getting to the control (30 seconds)
#11 probably took the worst line out of #10 ( went down the cliff) and then stopped too early and messed around in some rocks before carrying on to the control (1min )
#12 fine
#13 went too far north and ended up above the higher boulder cluster ( 30secs)
#14 slow out of 13 and then left the road too early and found some other vegetation 1st ( 20secs)
#15 took a bad line out of 14and ended up coming out on the higher road and then having to go back down to the control (20secs)
#16 took a while to find the path across the veg and then stopped/slowed down too early (15secs)
#17 had planned on contouring, but went too far down and ended up nearly at the road and then had to climb up to the control ( 15secs)
#18 really slow up the hill and then got a bit confused by the paths+ then got pulled off by some other features before finding the control ( 20secs)
#19-24 ok, body was just really tired.
#25 went in too early ( sure there's more veg than is mapped) ( 30secs)
#26 ok
So about 9min mistakes and probably could've cut another 3 or 4 minutes if I was a bit fitter, so I'd say about 1:15 for a perfect race.
Running distance was probably close to 14km
Had a decentish race, but still messed up quite a few controls+ struggled with the running in the last part of the race.
#1+2 - fine
#3 biggest mistake of the day, didn't have a proper plan coming out of 2 and kinda just ran in the general direction, hitting a path which crossed the vegetated gully ( thinking it was the one further west) carried on along the path to where I thought the control should be ( rather confused at this stage as their were a few paths that didn't match where I thought I was). Then saw Andy and Brian running past and realised that they must be going to #8, managed to find where I actually was+ relocate ( 3:30 )
#4 overshot the control and had to come back up the hill.(15secs)
#5 not sure why, but I went down from 4, then struggled across the green and crossed the road on the other side before realising that I had come out way too low down ( 1min )
#6+7 ok
#8 just hesitant going into the control (15secs)
#9 stopped too early ( pretty sure there are more rocks than mapped) ( 20secs)
#10 not sure if the route I took was the best, but was probably the easiest to exucute, still struggled to find the control once close though- left the path a bit early and fiddled around in some other vegetation before getting to the control (30 seconds)
#11 probably took the worst line out of #10 ( went down the cliff) and then stopped too early and messed around in some rocks before carrying on to the control (1min )
#12 fine
#13 went too far north and ended up above the higher boulder cluster ( 30secs)
#14 slow out of 13 and then left the road too early and found some other vegetation 1st ( 20secs)
#15 took a bad line out of 14and ended up coming out on the higher road and then having to go back down to the control (20secs)
#16 took a while to find the path across the veg and then stopped/slowed down too early (15secs)
#17 had planned on contouring, but went too far down and ended up nearly at the road and then had to climb up to the control ( 15secs)
#18 really slow up the hill and then got a bit confused by the paths+ then got pulled off by some other features before finding the control ( 20secs)
#19-24 ok, body was just really tired.
#25 went in too early ( sure there's more veg than is mapped) ( 30secs)
#26 ok
So about 9min mistakes and probably could've cut another 3 or 4 minutes if I was a bit fitter, so I'd say about 1:15 for a perfect race.
Running distance was probably close to 14km