Training Log Archive: Tim C

running 51:27 [3] 10.2 km (5:03 / km) +300m 4:24 / km
shoes: inov8 f-lite 195 blue

Note

Pretty decent few days of training. 72.7km, 2400m of climb, 220 controls and pretty much all of that in terrain. Also similar altitude and temps as Switzerland will be.


My home for the last few days:

running 20:30 [3] 4.0 km (5:08 / km) +120m 4:27 / km
shoes: Inov8 trailroc 245 #2

orienteering 1:04:00 [3] *** 8.4 km (7:37 / km) +250m 6:38 / km
23c shoes: Inov8 trailroc 245 #2

running 25:20 [2] 5.1 km (4:58 / km) +80m 4:36 / km
shoes: Nike Free 5 (lumo)

To the park and back with Luca.

8 Sunset runs in 8 days, pretty good streak :)

running 23:30 [2] 3.62 km (6:30 / km) +70m 5:55 / km
shoes: Inov8 O-rock 280 blue #2

orienteering 39:35 [3] 4.8 km (8:15 / km) +220m 6:43 / km
10c shoes: Inov8 O-rock 280 blue #2

Session 3 from the national training camp last weekend. Corridor O and then 'Donut AP'- just a short course with the area just outside of the circles blanked out.

Not feeling very energetic.. heat, climb and rockyness of the area probably didn't help.

orienteering 38:30 [3] *** 3.28 km (11:44 / km) +260m 8:24 / km
22c shoes: Inov8 O-rock 280 blue #2

That was brutal!!

'Slope O' found one of the steeper slopes in pear orchard and planned a course along it. Much more fun planning it than running it.. Pretty much impossible to run the up's, but good training for Switzerland.

Also in one of the areas we haven't been in much before, so almost felt like a new forest :)

running 9:25 [2] 1.65 km (5:42 / km) +30m 5:14 / km
shoes: Inov8 O-rock 280 blue #2

orienteering 28:30 [3] *** 3.27 km (8:43 / km) +140m 7:11 / km
19c shoes: Inov8 O-rock 280 blue #2

running 20:03 [2] 3.51 km (5:43 / km) +100m 5:00 / km
shoes: Inov8 trailroc 245 #2

On the path through the rockery for a bit until it got rather dark, and then back into town (very dark and very slow) and then a short loop around town to get it up to 20km.

Bit late for sunset, but sky still looked pretty cool :)

running 13:05 [2] 2.15 km (6:05 / km) +50m 5:27 / km
shoes: Inov8 O-rock 280 blue #2

orienteering 34:20 [3] 3.93 km (8:44 / km) +100m 7:45 / km
26c shoes: Inov8 O-rock 280 blue #2

Session 2 from the national training camp last weekend. Did 5 of the loops (ranging from 600m-1km). Nice and technical in the trenches and pits.

orienteering 50:20 [3] 6.0 km (8:23 / km) +270m 6:51 / km
26c shoes: Inov8 O-rock 280 blue #2

3 loops of about 1km (combined some of the loops, so ended up visiting all the controls from the other loops anyway), then did the circular+ no paths course which was pretty fun :)

Nav was relatively decent, body just feeling rather tired! Think the altitude is catching up with me.




Chilling with the wild horses at the picnic spot

orienteering 28:55 [3] *** 4.07 km (7:06 / km) +80m 6:28 / km
17c shoes: Inov8 trailroc 245 #2

running 19:01 [2] 4.0 km (4:45 / km) +40m 4:32 / km
shoes: Inov8 trailroc 245 #2

orienteering 50:39 [3] ***** 7.03 km (7:12 / km) +200m 6:18 / km
35c shoes: Inov8 trailroc 245 #2

Arrived in Kaapsehoop and decided I might as well have a run around the rockery while I was up there.

Did the 1st half of the m20 course from big 5 (up to #13), then took a jog to the lookout point and stopped there for a bit. Then ran the downhill course from some previous training we'd done a couple years ago.

Still haven't quite got the hang of the rockery! As soon as you lose map contact in the rocky areas it's rather difficult to find yourself again..



Unfortunately there were a few fires down in the valley, so view wasn't as great as it normally is

orienteering 27:25 [3] 4.9 km (5:36 / km) +60m 5:16 / km
20c shoes: Inov8 trailroc 245 #2

Had planned on going straight down to the waterfall after the rockery, but then thought I should probably try fit in another session before, so did a bit of 'Sprint O' around the area between pear orchard and town. Pretty much a normal middle/ long terrain, but at 1:4000.

Then took a jog down to the waterfall.

Nav a bit easier than the rockery

running 19:05 [3] 3.61 km (5:17 / km) +140m 4:26 / km
shoes: Inov8 O-rock 280 blue #2

orienteering 31:00 [3] *** 4.5 km (6:53 / km) +220m 5:32 / km
22c shoes: Inov8 O-rock 280 blue #2

'Uphill O' bit of a control picking exercise, but all uphill, so testing nav abilities while tired.

Terrain also quite rough and rocky underfoot, so good terrain training too.

Had the Sun setting behind me as I ran, pretty great time of day to be running!



Got my 20km for the day, will see if I can keep that up for the next 3!

running 30:31 [2] 6.0 km (5:05 / km) +75m 4:47 / km
shoes: Nike Free 5 (lumo)

running 29:10 [2] 6.0 km (4:52 / km) +80m 4:33 / km
shoes: Nike Free 5 (lumo)