Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 25, 2012:

activity	#	time	miles		km		+m
running	8	2:30:23	18.39	(8:11)	29.6	(5:05)	200
tennis	1	1:45:00	1.86	(56:20)	3.0	(35:00)
orienteering	2	57:30	5.28	(10:53)	8.5	(6:46)	100
dynamic stretching	2	25:00	0.93	(26:49)	1.5	(16:40)
athletics	1	11:23	2.24	(5:05)	3.6	(3:10)
strength	1	10:00
Total	12	5:59:16	28.71		46.2		300

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Sunday Mar 25, 2012 #

running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: inov f-lite 195

9 AM

orienteering race (relays) 12:30 [3] 2.5 km (5:00 / km) +30m 4:43 / km
shoes: salamon wings 2

good run except for control 2 where i got confused with which circle on the map the control was actually at, went to the wrong control 1st and lost nearly a minute

Saturday Mar 24, 2012 #

10 AM

orienteering 45:00 [3] 6.0 km (7:30 / km) +70m 7:05 / km
shoes: inov f-lite 195

Did a few different exercises+ then collected some of the controls at the end

Friday Mar 23, 2012 #

4 PM

running 30:00 [3] 6.0 km (5:00 / km) +50m 4:48 / km
shoes: inov f-lite 195

Run round the neighbourhood with the dog

5 PM

running 5:00 [3] 1.0 km (5:00 / km) +30m 4:21 / km
shoes: inov f-lite 195

The other dog was feeling left out- so I took her for a short run

Thursday Mar 22, 2012 #

6 AM

running 23:25 [4] 6.0 km (3:54 / km) +60m 3:43 / km
shoes: inov f-lite 195

Quick run with ralph

12 PM

running 15:00 [3] 2.0 km (7:30 / km)

Running in PE

strength 10:00 [3]

dynamic stretching 10:00 [1] 0.5 km (20:00 / km)

3 PM

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

5 PM

running warm up/down 10:00 [2] 1.6 km (6:15 / km)

dynamic stretching 15:00 [2] 1.0 km (15:00 / km)

6 PM

athletics tempo 11:23 [4] 3.6 km (3:10 / km)

2- 1000m ; 3:14 and 3:09
2- 800m ; 2:34 and 2:26

Wednesday Mar 21, 2012 #

Note
(rest day)

Been forced into having a rest day

Tuesday Mar 20, 2012 #

6 AM

running 32:00 [3] 7.0 km (4:34 / km) +60m 4:23 / km
shoes: inov f-lite 195

Easy run with john, did a new route with quite a long hill in it. Pushed the last 1km

Monday Mar 19, 2012 #

6 PM

running race (1st orienteering TT) 9:58 [4] 3.0 km (3:19 / km)
shoes: adidas tech star running spike

1st orienteering fitness time-trial, had a pretty good run with mike to pace me. Quite a big improvement on last years TT's. Fitter than I thought I was

running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: adidas tech star running spike

warm up and cool down before and after the TT

- Splits

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