Training Log Archive: Tim CIn the 7 days ending Jun 9, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Jun 9, 2013 #
dynamic stretching warm up/down 15:00 [2] 2.0 km (7:30 / km)
slept:7.0 shoes: inov8- x-talons 212
orienteering race 58:51 [3] 7.45 km (7:54 / km) +200m 6:58 / km
22c shoes: inov8- x-talons 212
fine from 2-6, stuffed up #7 pretty badly- initially went too low, realised the mistake and ended up going past the control and too high. Cut up a path too early to #8 and then had to climb up to get to it. fine to #9. slightly too far left for #10. Had wanted to cut down to the path that would lead me straight into #11, but went right past the path ( should be marked as indistinct). Fine to #12, cut in too early to #13. ok to #14. started off well to #15, but as I got close I went right instead of left and just missed it. ok to #16+17. Slow to 18+19. fine from 20-finish.
Should have been doing about 45min for this course.
Course distance was 5.2km
orienteering 35:00 [2] 5.0 km (7:00 / km) +100m 6:22 / km
13c shoes: inov8- x-talons 212
Saturday Jun 8, 2013 #
Note
slept:11.0 (rest day)
Friday Jun 7, 2013 #
cycling- road 6:00 [2] 2.4 km (2:30 / km) +20m 2:24 / km
slept:7.5 weight:64kg
cycling- road 6:20 [3] 2.4 km (2:38 / km) +40m 2:26 / km
cycling- road 5:50 [2] 2.4 km (2:26 / km) +20m 2:20 / km
shoes: inov8 f-lite 195 red
dynamic stretching warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: inov8 f-lite 195 red
running race 30:34 [4] 7.95 km (3:51 / km) +120m 3:35 / km
shoes: inov8 f-lite 195 red
3:43 ( 20m)
4:05 (20m)
3:43 (8m)
3:41 (14m)
3:54 (20m)
4:10 (19m)
3:52 (8m)
3:26 ( 950) (13m)
Course didn't have much climb, but was pretty slow because of lots of twists, turns and little ups and downs ( 2nd and 6km especially)
cycling- road 7:10 [2] 2.4 km (2:59 / km) +40m 2:45 / km
shoes: inov8 f-lite 195 red
Thursday Jun 6, 2013 #
cycling- road 7:30 [2] 2.4 km (3:07 / km) +20m 3:00 / km
slept:5.5
cycling- road 7:00 [2] 2.4 km (2:55 / km) +40m 2:42 / km
running 29:59 [2] 5.8 km (5:10 / km) +110m 4:43 / km
shoes: inov8 f-lite 195 red
Down to Douglas, up Leslie, past Norscot manor, up van Riebeck and home.
Wednesday Jun 5, 2013 #
cycling- road 6:20 [2] 2.4 km (2:38 / km) +20m 2:32 / km
slept:8.0
cycling- road 6:30 [3] 2.4 km (2:42 / km) +40m 2:30 / km
running 38:10 [3] 8.4 km (4:33 / km) +140m 4:12 / km
shoes: inov8 f-lite 195 blue
4:39 (5m)
4:31 (4m)
4:24 (1m)
4:41 (25m)
4:37 (7m)
4:47 (25m)
4:43 (35m)
4:22 (35m)
1:27 (400) (1m)
Tuesday Jun 4, 2013 #
cycling- road 6:20 [2] 2.4 km (2:38 / km) +20m 2:32 / km
slept:7.0 (rest day)
cycling- road 6:10 [3] 2.4 km (2:34 / km) +40m 2:22 / km
Monday Jun 3, 2013 #
cycling- road 7:00 [2] 2.4 km (2:55 / km) +20m 2:48 / km
slept:7.0
cycling- road 7:00 [3] 2.4 km (2:55 / km) +40m 2:42 / km
cycling- road 5:50 [2] 2.4 km (2:26 / km) +20m 2:20 / km
shoes: inov8- x-talons 212
dynamic stretching warm up/down 26:12 [2] 3.4 km (7:42 / km) +113m 6:36 / km
shoes: inov8- x-talons 212
running race (districts) 30:11 [4] 7.85 km (3:51 / km) +96m 3:37 / km
shoes: inov8- x-talons 212
1st lap was exactly 4km, second lap a bit shorter as it cut out the start section. Time wasn't that quick because of the really twisty course.
3:41
3:44
3:40
3:58
3:54
3:59
3:54
3:21 (850)
cycling- road 7:18 [2] 2.4 km (3:02 / km) +40m 2:48 / km
shoes: inov8- x-talons 212