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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 19, 2012:

activity # timemileskm+m
  running8 4:17:18 34.11(7:33) 54.9(4:41) 410
  tennis2 2:30:00 3.11(48:17) 5.0(30:00)
  strength2 1:10:00 0.62 1.0 60
  orienteering1 32:57 2.73(12:03) 4.4(7:29) 50
  dynamic stretching2 20:00 0.62(32:11) 1.0(20:00)
  athletics2 10:52 1.74(6:15) 2.8(3:53)
  Total12 9:01:07 42.94 69.1 520

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TuWeThFrSaSuMo

Monday Mar 19, 2012 #

6 PM

running race (1st orienteering TT) 9:58 [4] 3.0 km (3:19 / km)
shoes: adidas tech star running spike

1st orienteering fitness time-trial, had a pretty good run with mike to pace me. Quite a big improvement on last years TT's. Fitter than I thought I was

running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: adidas tech star running spike

warm up and cool down before and after the TT

- Splits

Sunday Mar 18, 2012 #

8 AM

orienteering race (modderfontein sc) 32:57 [3] 4.4 km (7:29 / km) +50m 7:05 / km
shoes: la sportiva trail shock

not a very good run, 2 big mistakes on 5 and 7
12 PM

running warm up/down (contol collecting) 20:00 [2] 2.5 km (8:00 / km) +20m 7:42 / km
shoes: la sportiva trail shock

easy jog to collect controls

MEN - Splits

Saturday Mar 17, 2012 #

6 AM

running race (om die dam- 21km) 1:30:00 [3] 21.1 km (4:16 / km) +150m 4:07 / km
shoes: inov f-lite 195

Om die dam half marathon- took the first 15km nice and easy, - about 4.5 minutes/km and pushed the last 6km a bit harder- about 4min/ km

Friday Mar 16, 2012 #

6 AM

dynamic stretching 10:00 [1] 0.5 km (20:00 / km)
shoes: inov f-lite 195

running 16:30 [3] 3.6 km (4:35 / km) +40m 4:21 / km
shoes: inov f-lite 195

Easy run with rolf

athletics 9:00 [4] 2.0 km (4:30 / km)
shoes: inov f-lite 195

200m fast, 200m slow- 5 laps of the field
1st 200 was 34, the other 4 were 31's
2 PM

running 23:00 [2] 3.9 km (5:54 / km) +50m 5:33 / km
shoes: inov f-lite 195

Really slow- easy jog before 2morrows race

dynamic stretching 10:00 [1] 0.5 km (20:00 / km)
shoes: inov f-lite 195

Thursday Mar 15, 2012 #

6 AM

running 35:20 [3] 7.0 km (5:03 / km) +70m 4:48 / km
shoes: inov f-lite 195

New route which combined 2 other routes we normally do, nice easy run with john

athletics (strides) 56 [3] 0.4 km (2:20 / km)
shoes: inov f-lite 195

4- 100m strides after the run

athletics (strides) 56 [3] 0.4 km (2:20 / km)
shoes: inov f-lite 195

4- 100m strides after the run
1 PM

strength 45:00 [3]
shoes: inov f-lite 195

Some strength stuff for PE

Wednesday Mar 14, 2012 #

1 PM

tennis 1:45:00 [2] 3.0 km (35:00 / km)
shoes: HI-TEC tennis shoes

7 PM

running race (kinetic night trail run) 29:30 [4] 8.0 km (3:41 / km) +40m 3:36 / km
shoes: inov f-lite 195

Reasonable run at bryanston, wasn't feeling to good ( sore stomach) but running was still fine

Tuesday Mar 13, 2012 #

6 AM

tennis 45:00 [1] 2.0 km (22:30 / km)
shoes: HI-TEC tennis shoes

3 PM

running warm up/down 18:00 [2] 3.8 km (4:44 / km) +40m 4:30 / km
shoes: inov f-lite 195

Slow easy warm-up with cian+ jess

strength 25:00 [3] 1.0 km (25:00 / km) +60m 19:14 / km
shoes: inov f-lite 195

3 Circuits of- 5 hills; 20 push ups; 50 bunny hop jumps over hurdles; 10 burpies; 10- 5m lateral runs, 25 straight leg dips; 20 leg ups on stairs; 20 crunches and a short jog between each station

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