Training Log Archive: Tim CIn the 7 days ending Sep 22, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||
Saturday Sep 22, 2012 #
dynamic stretching warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: inov8 O-rock 280
orienteering race (SAOC middle) 46:55 [4] 5.1 km (9:12 / km) +215m 7:36 / km
shoes: inov8 O-rock 280
#1. Cut across the rough open area too early (15 second)
#3. Ended up too far right of the feature (15 second)
#9 1st headed to the rocks further left and then to control ( 15 seconds)
#10 lost my bearing a bit while trying to cross the stream and headed too far left of and too high of the control (30 seconds)
#11 headed to the upper cliff 1st ( which also had a control) and then realised my mistake and had to go down to mine ( 20 seconds)
#12 ( big mistake! ) Tried to cut a bit of distance by crossing through the undergrowth, but ended up losing my bearing and heading through the really thick green stuff. I eventually found my way out of it and was then quite far north and west of the contol ( 6-7 minutes)
#13 went right past the control ( within 10m) and then had to backtrack (1min)
#19 the legs were really dying here going up through the uneven terrain, so pretty slow and then also headed off to the wrong rootstock ( which also had a control). ( 45 seconds)
Friday Sep 21, 2012 #
running 12:20 [1] 2.6 km (4:45 / km) +15m 4:37 / km
shoes: inov8 f-lite 195 red
dynamic stretching warm up/down 5:00 [1]
shoes: inov8 f-lite 195 red
running 46:40 [2] 9.4 km (4:58 / km) +100m 4:43 / km
shoes: inov8 f-lite 195 red
hiking 40:00 [2] 3.0 km (13:20 / km) +200m 10:00 / km
shoes: inov8 O-rock 280
Thursday Sep 20, 2012 #
strength 9:41 [3] 0.6 km (16:08 / km)
shoes: nike free run +2
20 pushups
20 lunges
20 sit-ups
20 step ups
20 double leg lifts
10- shuttles
dynamic stretching warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: nike free run +2
cricket 2:30:00 [2]
shoes: asics gel-gully 2 cricket shoe
running 14:00 [2] 2.6 km (5:23 / km)
shoes: nike free run +2
Wednesday Sep 19, 2012 #
dynamic stretching warm up/down 5:00 [1]
shoes: inov8 f-lite 195 red
running 36:24 [3] 8.3 km (4:23 / km) +65m 4:13 / km
shoes: inov8 f-lite 195 red
dynamic stretching warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: inov8 f-lite 195 red
cricket 2:00:00 [2]
shoes: inov8 f-lite 195 red
Tuesday Sep 18, 2012 #
running warm up/down 8:30 [2] 1.8 km (4:43 / km)
shoes: nike free run +2
cricket 1:00:00 [2]
shoes: asics gel-gully 2 cricket shoe
running 8:00 [2] 1.4 km (5:43 / km)
shoes: asics gel-gully 2 cricket shoe
strength 24:33 [4] 1.2 km (20:27 / km)
shoes: nike free run +2
3 sets of
10 man makers
20m spider walk
20 press push
15 hammer curls
10 turkish deadlifts
10 flex extentions
15 preacher curls
15 upright row
all with 5kg dumbells ( we weren't allowed to put them down at all)
and then a 400m run with the dumbells in between.
Monday Sep 17, 2012 #
dynamic stretching warm up/down 5:00 [1]
shoes: inov8 f-lite 195 red
running 37:05 [3] 8.3 km (4:28 / km) +65m 4:18 / km
shoes: inov8 f-lite 195 red