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Training Log Archive: Tim C

In the 7 days ending Aug 11, 2013:

activity	#	time	miles		km		+m
tennis	2	2:15:00
running	7	1:55:53	16.73	(6:56)	26.93	(4:18)	335
orienteering	1	1:37:12	9.63	(10:06)	15.5	(6:16)	530
dynamic stretching	6	45:00	3.23	(13:56)	5.2	(8:39)
Total	10	6:33:05	29.6		47.63		865

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Sunday Aug 11, 2013 #

Event: Gauteng Cross Country 9 - Laurentia

9 AM

dynamic stretching warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: inov8- x-talons 212

orienteering race 1:37:12 [4] 15.5 km (6:16 / km) +530m 5:21 / km
shoes: inov8- x-talons 212

Long-O champs at Rocky valley/Laurentia south.
Ok run, just a couple of stupid mistakes and then just lack of energy towards the end.
Probably lost about 5min on mistakes, rest was just running.
Brian won in 1:28, Brad 2nd in 1:29

Course 1 - Splits

Saturday Aug 10, 2013 #

8 AM

dynamic stretching warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: inov8 f-lite 195 blue

Quick jog+ stretches before the parkrun.

running race 19:37 [4] 5.0 km (3:55 / km) +100m 3:34 / km
shoes: inov8 f-lite 195 blue

Woodlands parkrun. 1st time doing it so was a bit unsure of the course. Started too quick and the legs died as soon as there were any uphills. Pretty cool running in the nature reserve with the springbok+ blesbok :). Aim was to break the record of 19:19, but that didn't happen- atleast I beat Brad's time though. I think I can definitely go under 19 min on this course, so need to go run it again some time.

3:31
3:39
4:17
3:58
4:11

Friday Aug 9, 2013 #

Note
(rest day)

At Gold Reef City the whole day.

Thursday Aug 8, 2013 #

8 AM

running 34:00 [2] 6.1 km (5:34 / km) +40m 5:24 / km
shoes: inov8 f-lite 195 blue

Chilled jog with kg+kyle in PE. Did 8 laps of about 800m.

2 PM

tennis 1:30:00 [2]
shoes: nike tennis shoes

4 PM

running 10:58 [2] 2.33 km (4:42 / km) +50m 4:15 / km
shoes: nike tennis shoes

Jog home from school, didn't have my running shoes- so had to run in my tennis shoes which wasn't great.

Wednesday Aug 7, 2013 #

2 PM

dynamic stretching warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: inov8 f-lite 195 blue

Warm up before 800m

running race 2:14 [4] 0.8 km (2:47 / km)
shoes: adidas tech star running spike

800m race- 2nd.
Pretty happy with the race, time was 1sec slower than last week, but the wind was pretty hectic so that probably added a couple of seconds.
65
69

4 PM

dynamic stretching warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: adidas tech star running spike

Warm up before 1500m

running race 4:39 [4] 1.5 km (3:06 / km)
shoes: adidas tech star running spike

1500m race- 1st. Not too happy with the way I paced myself- went out too quick the 1st lap and killed my legs for the rest of it. No competition really- so just running on my own again. Time was the same as 2 weeks ago, but it was rather windy today, so could've been closer to 4:35 I think. Definitely need to get close to 4:30 next week before interhigh on the 21st.
1:07
2:24 ( 1:17)
3:43 ( 1:19 )
4:39 ( 56 , 300m )

Tuesday Aug 6, 2013 #

3 PM

running 34:00 [3] 7.6 km (4:28 / km) +145m 4:05 / km
shoes: inov8 f-lite 195 blue

2km and then lollipop, but coming back the same way as going there-so adding about 900m to the normal loop. Did it with Hlogi.

dynamic stretching 10:00 [2] 0.5 km (20:00 / km)
shoes: inov8 f-lite 195 blue

dynamic stretching, then 5- 50m strides and then some static stretching.

Monday Aug 5, 2013 #

3 PM

tennis 45:00 [3]
shoes: nike tennis shoes

1st team tennis trials. Lost to alex 2-3 and beat josh 5-0

4 PM

dynamic stretching warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: adidas tech star running spike

running 10:25 [4] 3.6 km (2:54 / km)
shoes: adidas tech star running spike

9-400m
Was good for the 1st 4, but then the legs just started to give out.
67
68
68
68
70
70
71
71
72

dynamic stretching warm up/down 5:00 [2] 0.4 km (12:30 / km)
shoes: adidas tech star running spike

Cool down jog + some stretching

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