Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 24, 2013:

activity	#	time	miles		km		+m
running	6	2:34:32	20.72	(7:27)	33.35	(4:38)	477
tennis	2	2:15:00
spinning	1	50:00
orienteering	2	44:01	5.1	(8:38)	8.2	(5:22)	230
cycling- mtb	1	30:00	4.97	(6:02)	8.0	(3:45)	200
dynamic stretching	3	22:00	1.12		1.8
Total	12	7:15:33	31.91		51.35		907

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Sunday Mar 24, 2013 #

Event: Gauteng Short Course 2 - The Wilds

9 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8- x-talons 212

orienteering race 28:10 [3] 3.9 km (7:13 / km) +160m 6:00 / km
shoes: inov8- x-talons 212

Mens - Splits

Saturday Mar 23, 2013 #

4 PM

cycling- mtb 30:00 [2] 8.0 km (3:45 / km) +200m 3:20 / km
shoes: sidi cycling shoes

Short cycle with the fam+ roark at Northern farm, unfortunately got interrupted by the storm- so ended up being rather short.

Friday Mar 22, 2013 #

5 PM

running 33:39 [3] 7.85 km (4:17 / km) +122m 3:59 / km
shoes: inov8 f-lite 195 blue

To Fourways, the 3km route there and then back past norscot koppies.
4:27
4:07
4:17
3:57 ( all downhill )
4:20
4:16
4:34 ( all uphill)
3:41

Thursday Mar 21, 2013 #

5 PM

running 36:35 [3] 7.5 km (4:53 / km) +150m 4:26 / km
shoes: inov8 f-lite 195 blue

Did 5.5km with Sammy at an easy pace (28:40) and then did another 2km a bit faster on my own. (7:55)
5:04
5:03
5:07
5:17
5:25
4:43
3:59
1:57

Wednesday Mar 20, 2013 #

5 AM

spinning 50:00 [3]
shoes: sidi cycling shoes

Early morning spinning class

dynamic stretching warm up/down 7:00 [1]

Stretching after spinning

6 AM

running 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 f-lite 195 red

Short run on the treadmill. Increasing the incline as I went.

12 PM

running 11:06 [3] 2.5 km (4:26 / km) +45m 4:04 / km
shoes: inov8 f-lite 195 red

run home from school. HOLIDAYS!!!!!!!! :) :)

6 PM

orienteering intervals 15:51 [4] 4.3 km (3:41 / km) +70m 3:25 / km
shoes: inov8 f-lite 195 red

Orienteering training at zoo lake. 5 intervals of about 5 controls per interval+ just under a km for each. Running with mike, brad+ nico.
Got to test out the new garmin watch! Its awesome!
Km splits: 3:36 , 3:24 , 3:45 , 3:48 , 1:18

dynamic stretching warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: inov8 f-lite 195 red

Short cooldown jog

Tuesday Mar 19, 2013 #

6 AM

running 33:22 [3] 7.5 km (4:27 / km) +90m 4:12 / km
shoes: inov8 f-lite 195 red

Morning run with Ralph. Did the 2km route and then the lollipop route. Took it chilled the 1st half, but pushed the last 3km or so. ( Under 4min/km)

Monday Mar 18, 2013 #

6 AM

tennis 1:00:00 [2]
shoes: nike tennis shoes

Morning tennis

3 PM

tennis 1:15:00 [2]
shoes: nike tennis shoes

Match for seconds, played pretty rubbishly

5 PM

running 29:50 [2] 6.0 km (4:58 / km) +70m 4:42 / km
shoes: inov8 f-lite 195 blue

Easy run with Sammy. Down to Douglas, up leslie, past norscot manor, up and round van Riebeck and then back home.

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