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Training Log Archive: Tim C

In the 7 days ending May 18, 2014:

activity	#	time	miles		km		+m
running	2	1:06:37	8.95	(7:27)	14.4	(4:38)	240
orienteering	2	33:01	4.07	(8:07)	6.55	(5:02)	70
strength	1	25:00
dynamic stretching	2	17:00	1.12	(15:12)	1.8	(9:27)
Total	4	2:21:38	14.14		22.75		310

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Sunday May 18, 2014 #

Event: GOC Urban 8 Heronbridge College

10 AM

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

orienteering race 21:01 [4] 4.55 km (4:37 / km) +70m 4:17 / km
shoes: inov8- x-talons 212

SC event at Heronbridge. Still hadn't completely recovered from being sick, so the running didn't feel great+ made a few stupid mistakes, so was pretty far off from Mike and Brad. About 1min lost on #9 and #10 togther (25 and 35secs each) and then another 30secs or so the rest of the course.

11 AM

orienteering 12:00 [2] 2.0 km (6:00 / km)
shoes: inov8- x-talons 212

Jogged parts of the womens course with Mike+ Brad.

MEN - Splits

Friday May 16, 2014 #

Note
(rest day)

Still not feeling great, hopefully better by Sun.

Thursday May 15, 2014 #

Note
(sick) (rest day)

Wednesday May 14, 2014 #

Note
(sick) (rest day)

Note

Putting out and collecting contols for the night-o event at Didata Campus.

Tuesday May 13, 2014 #

3 PM

running 28:40 [2] 5.2 km (5:31 / km) +80m 5:07 / km
shoes: inov8 f-lite 195 red

Really chilled jog with Darren and another guy. Lollipop route.

strength 25:00 [3]
shoes: inov8 f-lite 195 red

running warm up/down 8:57 [2] 1.8 km (4:58 / km)
shoes: inov8 f-lite 195 red

2 laps around all the fields+ astro.

Monday May 12, 2014 #

3 PM

running race 29:00 [4] 7.4 km (3:55 / km) +160m 3:32 / km
shoes: inov f-lite 195

XC race #3- Saints. 1st '8km' of the season. Paced myself pretty well and had a decent race, but was still miles behind the 1st 3. Finished 4th behind, Inzamo, Randburg guy and Luke. Managed to beat Brandon today :) .
500m splits:
2:05- uphill
1:46 ( 3:51 )
1:48
1:52 ( 3:50 )
1:48
2:00 ( 3:48 )
2:13- uphill
2:06 ( 4:19 )-uphill
2:08- uphill
1:54 ( 4:02 )
1:51
1:54 ( 3:45 )
1:56
2:17 ( 4:13 ) - all uphill
1:22 ( 400m )

dynamic stretching warm up/down 7:00 [2] 0.8 km (8:45 / km)
shoes: inov f-lite 195

Short jog+ stretching.

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