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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Sep 25, 2013:

activity # timemileskm+m
  orienteering3 2:28:23 12.55(11:49) 20.2(7:21) 64047c
  tennis1 2:00:00
  running3 1:34:57 10.15(9:21) 16.33(5:49) 560
  cricket1 1:30:00
  dynamic stretching2 30:00 1.86(16:06) 3.0(10:00)
  Total10 8:03:20 24.56 39.53 120047c

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Wednesday Sep 25, 2013 #

3 PM

running 29:39 [3] 5.0 km (5:56 / km)
shoes: inov8- x-talons 212

Went for a run along the beach from a picnic spot in the west coast park. Only realised afterwards that I was running in a restricted area ( SANDF property). Ran out for 15min and then turned around.

Tuesday Sep 24, 2013 #

10 AM

orienteering race 17:30 [3] 3.0 km (5:50 / km) +100m 5:00 / km
shoes: Inov8 O-rock 280 (2- blue)

SA champs relay at Hawequas. Running 3rd leg for RACO 1. Paul and Nico got a huge lead from the first two legs, so just needed to not mess up. Had an ok run, never really got into it though and kept making small mistakes ( probably about 4 or 5 mistakes of about 30secs each ), still managed to bring the team home in 1st though :)
Running distance about 3.5km
3 PM

running 55:30 [3] 9.53 km (5:49 / km) +500m 4:37 / km
shoes: inov8- x-talons 212

Went for a run from the picnic site, up paarl rock, then up the other big rock( not sure what its called), then down past the dam and all the way back down to the sand road and then along it back to the picnic site. Body was feeling suprisingly good :)

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

Sunday Sep 22, 2013 #

10 AM

dynamic stretching warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov8 O-rock 280 (2- blue)

11 AM

orienteering race 40:14 [4] *** 6.2 km (6:29 / km) +140m 5:50 / km
21c shoes: Inov8 O-rock 280 (2- blue)

SA middle champs at Grabouw- Eikenhof dam. Had an okay run, just way too many small mistakes.
#1 Started off way too quick and didn't look at the map properly, so went too far left of + too far past the control and took my time to re-locate ( 50 seconds )
#2 went around the thick stuff on the road, but then turned too early( went down a river that I thought was the road) ( 25 seconds )
#3 was very hesitant as map didn't really match what I was expecting in the area, stopped a bit early and took my time into the control. ( 20 seconds)
#4-7 fine
#8 headed too far right (SE) of the control (20 seconds)
#9 stopped a bit early before carrying on (5secs)
#10 went round the left off the 1st hill and between the next too hills expecting to find the control there, but ended up too far west of the control ( don't think a read the map properly here ) (15secs)
#11 got pulled off by a lower re-entrant ( 20secs )
#12 fine
#13 didn't see the stony ground at 1st, so started heading further up the hill towards the boulders before realising my mistaked (20secs )
#14 went to far left of the control to some other boulders ( 30secs)
#15 struggled to read the vegetation properly and headed off too far left ( 15secs)
#16- bit slow out of 15 and then should've properly gone straight instead of down the river ( 5-10secs)
#17 fine
#18 was struggling to interpret the map and ended up to far right of the control and then took some time finding it once in the circle ( 30secs )
#19+20 just a bit slow once near the control ( 10secs)
#21 came out of 20 in the wrong direction and went to far right and had to readjust ( 20 seconds )
Finish- headed off too far left and then struggled to get through the bushes ( 25 seconds)
So about 5 minutes of mistakes which really isn't great, need to work on not getting distracted by similar features+ other people. Finished 3rd- 3min back on Mike and 2min back on Brad.
Running distance was probably about 7.5km

Saturday Sep 21, 2013 #

7 PM

running 9:48 [2] 1.8 km (5:27 / km) +60m 4:40 / km
shoes: Inov8 O-rock 280 (2- blue)

Wanted to test out the new O-rocks before tomorrow, so stopped off at a random forest in Grabouw and went for a short run. Shoes+ forest were awesome!! :)

Friday Sep 20, 2013 #

3 PM

cricket 1:30:00 [2]
shoes: asics gel-gully 2 cricket shoe

Thursday Sep 19, 2013 #

3 PM

tennis 2:00:00 [2]
shoes: nike tennis shoes

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