Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Aug 3, 2014:

activity	#	time	miles		km		+m
orienteering	1	1:05:30	6.03	(10:52)	9.7	(6:45)	400
running	5	1:04:50	9.7	(6:41)	15.61	(4:09)	140
dynamic stretching	2	25:00	1.24	(20:07)	2.0	(12:30)
strength	1	25:00
Total	6	3:00:20	16.97		27.31		540

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Sunday Aug 3, 2014 #

10 AM

orienteering race 1:05:30 [4] 9.7 km (6:45 / km) +400m 5:36 / km
shoes: Inov8 trail roc 245- blue

CC event at Mohales East. Had a pretty decent run, not too many mistakes and running felt decent besides on the really hilly sections. Lost 1min at both #8 and #9 and then another couple of min the rest of the course. So could've been about 60min without those mistakes.

Brown - Splits

Saturday Aug 2, 2014 #

Note
(rest day)

Body feeling a bit tired.

Friday Aug 1, 2014 #

3 PM

running warm up/down 9:01 [2] 1.86 km (4:51 / km)
shoes: barefoot

2 laps round the fields+ astro.

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: barefoot

Before+ after the session.

running 11:06 [4] 3.8 km (2:55 / km)
shoes: barefoot

1200m , 800m , 2 sets of 3 -300m
3:42 ( 1:12, 1:16, 1:14) 5min rest
2:26 ( 1:12, 1:14 ) 5min rest
51, 50, 49 (1min break between each) 3min rest
50, 49, 49
Legs were feeling rather dead on the 300's, but am pretty happy with the times :)

Thursday Jul 31, 2014 #

3 PM

running 26:20 [2] 5.3 km (4:58 / km) +100m 4:32 / km
shoes: inov8 f-lite 195 blue

Lollipop route with Dean, Asha and Luke.

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

4 PM

running 11:39 [2] 2.35 km (4:57 / km) +40m 4:34 / km
shoes: inov8 f-lite 195 blue

Jog home.

Wednesday Jul 30, 2014 #

3 PM

dynamic stretching warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: barefoot

Before 800m and before 1500m.

running race 2:11 [4] 0.8 km (2:44 / km)
shoes: barefoot

1st athletics meet of the season- 800m. Pretty happy with my race and time seeming I haven't done any quality for the last while. 1st place and new PB, not really any decent competition though.
65
66

4 PM

running race 4:33 [4] 1.5 km (3:02 / km)
shoes: barefoot

1500m- 1st. Happy with my race, felt pretty decent the whole way and didn't feel like I pushed full out, so will hopefully be able to get it down to 4:20 in the next 4 weeks to break Hlogi's record, Then hopefully down to about 4:10 for interhigh and prestige.
1:10
1:12 (2:22)
1:16 (3:38)
:55 (4:33)
3rd lap was a bit slow, should've been 1:14.

C • Impressive!! 2

Tuesday Jul 29, 2014 #

Note
(rest day)

Travelling home.

Monday Jul 28, 2014 #

Note

JWOC summary- didn't quite go as I would have liked it to. Reasonably happy with my runs in the Sprint and Relay, but pretty dissapointed with the Long and Middle distances. I seem to have the physical ability to do well in JWOC, but not the technical skills- something I really need to work on. I can do well in areas where navigation is simple, but as soon as it gets a bit harder I seem to struggle and make way too many big mistakes. Hopefully I'll be able to improve on this for future JWOC's.

C • Well done! 3

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