Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 22, 2014:

activity	#	time	miles		km		+m
tennis	3	3:00:00
running	5	1:53:15	16.78	(6:45)	27.01	(4:12)	240
orienteering	2	36:22	5.13	(7:06)	8.25	(4:24)	100	16c
strength	1	30:00	1.24	(24:08)	2.0	(15:00)
dynamic stretching	2	15:00	0.5		0.8
cycling- road	2	12:20	2.98	(4:08)	4.8	(2:34)	60
Total	11	6:26:57	26.63		42.86		400	16c

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Saturday Mar 22, 2014 #

Event: GOC Urban 5 Houghton Golf Course

8 AM

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

running race 17:38 [4] 5.0 km (3:32 / km) +30m 3:25 / km
shoes: inov8- x-talons 212

Parkrun at Bryanston. Good run, new PB :) not sure if I broke the record or not, but was close. Started slightly fast and legs were dying a bit by the end.
3:17 (1:32, 1:45)
3:31 (1:42, 1:49)
3:46 (1:52, 1:54)
3:49 (1:52, 1:57)
3:16 (1:45, 1:31) (was slightly short)

C • Record! 2

7 PM

orienteering race 23:22 [4] 5.3 km (4:25 / km) +70m 4:08 / km
shoes: inov f-lite 195

Night-o at Houghton golf course, had a decent run besides 2 controls ( #14 which cost me about 1:45 and #16 which cost me about 30secs), but the mistakes were to big to get a decent result.

MEN - Splits

Thursday Mar 20, 2014 #

6 AM

cycling- road 5:40 [2] 2.4 km (2:22 / km) +20m 2:16 / km
shoes: Wilson tennis shoes

To school

tennis 45:00 [2]
shoes: Wilson tennis shoes

Morning tennis

2 PM

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

4 PM

cycling- road 6:40 [3] 2.4 km (2:47 / km) +40m 2:34 / km
shoes: Wilson tennis shoes

Home

Wednesday Mar 19, 2014 #

2 PM

running warm up/down 14:40 [2] 2.9 km (5:03 / km) +40m 4:44 / km
shoes: inov8 f-lite 195 blue

3km loop with Rachel.

dynamic stretching warm up/down 10:00 [2]
shoes: inov8 f-lite 195 blue

running 9:21 [4] 2.96 km (3:10 / km)
shoes: barefoot

Supposed to be 4 sets of 720m and then a 400m, but had to leave early- so only did 3-720's and 2-400's.
2:22 , 1:13
2:18, 1:09
2:18

Tuesday Mar 18, 2014 #

6 AM

running 26:15 [2] 5.3 km (4:57 / km) +60m 4:41 / km
shoes: inov8 f-lite 195 blue

Morning run with Dean+ Rachel. 2km+ then part of the lollipop route.

3 PM

running 18:48 [2] 3.75 km (5:01 / km) +40m 4:46 / km
shoes: inov8 f-lite 195 blue

4km loop with Rachel.

strength 30:00 [3] 2.0 km (15:00 / km)
shoes: inov8 f-lite 195 blue

Exericise, run 100m, exercise, run back etc
Did bridge, then lunges, then backward bridge, then dips, then mountain climber, then box jumps, then side bridge, then 4 sets of stairs and then a jog round all the fields. Did 2 sets of everything.

Monday Mar 17, 2014 #

tennis 45:00 [2]

Morning tennis

3 PM

running warm up/down 12:36 [2] 2.7 km (4:40 / km) +30m 4:25 / km
shoes: inov8 f-lite 195 blue

3km loop with Dean.

running 13:57 [4] 4.4 km (3:10 / km) +40m 3:02 / km
shoes: inov8 f-lite 195 blue

4-loops of about 1100m. 2.5min break between each. Pushed really hard and was really happy with the times ( 3:10 pace with climb :) ).
3:28
3:29
3:29
3:31

Sunday Mar 16, 2014 #

9 AM

orienteering race 13:00 [4] *** 2.95 km (4:24 / km) +30m 4:12 / km
16c shoes: inov8 f-lite 195 blue

Relays at UJ, not too great- messed up in the stairs area (again) and then got confused by the levels going to #14. (1:30-2min total mistakes).

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