Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 18, 2012:

activity	#	time	miles		km		+m
running	8	4:22:55	35.73	(7:22)	57.5	(4:34)	490
tennis	2	2:30:00	3.11	(48:17)	5.0	(30:00)
strength	2	1:10:00	0.62		1.0		60
orienteering	1	32:57	2.73	(12:03)	4.4	(7:29)	50
dynamic stretching	3	30:00	0.93	(32:11)	1.5	(20:00)
athletics	2	10:52	1.74	(6:15)	2.8	(3:53)
Total	12	9:16:44	44.86		72.2		600

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Sunday Mar 18, 2012 #

8 AM

orienteering race (modderfontein sc) 32:57 [3] 4.4 km (7:29 / km) +50m 7:05 / km
shoes: la sportiva trail shock

not a very good run, 2 big mistakes on 5 and 7

12 PM

running warm up/down (contol collecting) 20:00 [2] 2.5 km (8:00 / km) +20m 7:42 / km
shoes: la sportiva trail shock

easy jog to collect controls

MEN - Splits

Saturday Mar 17, 2012 #

6 AM

running race (om die dam- 21km) 1:30:00 [3] 21.1 km (4:16 / km) +150m 4:07 / km
shoes: inov f-lite 195

Om die dam half marathon- took the first 15km nice and easy, - about 4.5 minutes/km and pushed the last 6km a bit harder- about 4min/ km

Friday Mar 16, 2012 #

6 AM

dynamic stretching 10:00 [1] 0.5 km (20:00 / km)
shoes: inov f-lite 195

running 16:30 [3] 3.6 km (4:35 / km) +40m 4:21 / km
shoes: inov f-lite 195

Easy run with rolf

athletics 9:00 [4] 2.0 km (4:30 / km)
shoes: inov f-lite 195

200m fast, 200m slow- 5 laps of the field
1st 200 was 34, the other 4 were 31's

2 PM

running 23:00 [2] 3.9 km (5:54 / km) +50m 5:33 / km
shoes: inov f-lite 195

Really slow- easy jog before 2morrows race

dynamic stretching 10:00 [1] 0.5 km (20:00 / km)
shoes: inov f-lite 195

Thursday Mar 15, 2012 #

6 AM

running 35:20 [3] 7.0 km (5:03 / km) +70m 4:48 / km
shoes: inov f-lite 195

New route which combined 2 other routes we normally do, nice easy run with john

athletics (strides) 56 [3] 0.4 km (2:20 / km)
shoes: inov f-lite 195

4- 100m strides after the run

athletics (strides) 56 [3] 0.4 km (2:20 / km)
shoes: inov f-lite 195

4- 100m strides after the run

1 PM

strength 45:00 [3]
shoes: inov f-lite 195

Some strength stuff for PE

Wednesday Mar 14, 2012 #

1 PM

tennis 1:45:00 [2] 3.0 km (35:00 / km)
shoes: HI-TEC tennis shoes

7 PM

running race (kinetic night trail run) 29:30 [4] 8.0 km (3:41 / km) +40m 3:36 / km
shoes: inov f-lite 195

Reasonable run at bryanston, wasn't feeling to good ( sore stomach) but running was still fine

Tuesday Mar 13, 2012 #

6 AM

tennis 45:00 [1] 2.0 km (22:30 / km)
shoes: HI-TEC tennis shoes

3 PM

running warm up/down 18:00 [2] 3.8 km (4:44 / km) +40m 4:30 / km
shoes: inov f-lite 195

Slow easy warm-up with cian+ jess

strength 25:00 [3] 1.0 km (25:00 / km) +60m 19:14 / km
shoes: inov f-lite 195

3 Circuits of- 5 hills; 20 push ups; 50 bunny hop jumps over hurdles; 10 burpies; 10- 5m lateral runs, 25 straight leg dips; 20 leg ups on stairs; 20 crunches and a short jog between each station

Monday Mar 12, 2012 #

3 PM

running warm up/down 17:25 [3] 3.8 km (4:35 / km) +40m 4:21 / km
shoes: inov f-lite 195

Easy warm up run with jess

dynamic stretching 10:00 [1] 0.5 km (20:00 / km)
shoes: inov f-lite 195

running race (time trial) 13:10 [4] 3.8 km (3:28 / km) +40m 3:18 / km
shoes: inov f-lite 195

good fast run- was still feeling quite good afterwards, could've pushed it a bit harder

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