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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  tennis2 3:30:00 4.35(48:17) 7.0(30:00)
  adventure racing1 2:15:00 15.53(8:41) 25.0(5:24) 150
  running6 2:11:15 18.21(7:13) 29.3(4:29) 260
  strength2 50:00 1.24 2.0
  orienteering1 21:58 2.3(9:33) 3.7(5:56) 70
  dynamic stretching1 10:00 0.31(32:11) 0.5(20:00)
  athletics1 1:00 0.25(4:01) 0.4(2:30)
  Total11 9:19:13 42.19 67.9 480

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

10 AM

orienteering (short course 4- TUT) 21:58 [3] 3.7 km (5:56 / km) +70m 5:25 / km
shoes: inov f-lite 195

Not a very good run- had a 2min mistake at 7, a minute mistake at 11 and a 30 second mistake at 12 and also a couple other small ones

MEN - Splits

Saturday Mar 31, 2012 #

adventure racing race (kinetic adventure) 2:15:00 [3] 25.0 km (5:24 / km) +150m 5:15 / km
shoes: la sportiva trail shock

Kinetic adventure at base 3 leasure lakes, took it nice and easy and had no navigation mistakes at all. Finished in 5th overall and 1st school team

Trek- 7km
Cycle- 16km
Paddle- 2km

Thursday Mar 29, 2012 #

12 PM

running (suicides) 10:30 [3] 3.5 km (3:00 / km)
shoes: barefoot

7- 500m suicide runs, all at about 1:30
1 PM

strength 20:00 [3]
shoes: barefoot

2 PM

tennis 1:30:00 [2] 3.0 km (30:00 / km)
shoes: HI-TEC tennis shoes

Wednesday Mar 28, 2012 #

6 AM

running 30:45 [4] 7.5 km (4:06 / km) +60m 3:57 / km
shoes: inov f-lite 195

Good run with john
1 PM

tennis 2:00:00 [2] 4.0 km (30:00 / km)
shoes: HI-TEC tennis shoes

Tuesday Mar 27, 2012 #

3 PM

running warm up/down 19:30 [2] 3.8 km (5:08 / km) +50m 4:49 / km
shoes: inov f-lite 195

Easy warm up run

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

Some strength exercises with running in between

Monday Mar 26, 2012 #

6 AM

running 23:30 [3] 5.6 km (4:12 / km) +90m 3:53 / km
shoes: inov f-lite 195

The lollipop route with john

athletics (strides) 1:00 [3] 0.4 km (2:30 / km)
shoes: inov f-lite 195

4- 100m strides, about 15sec each
3 PM

running warm up/down 21:00 [2] 3.9 km (5:23 / km) +60m 5:00 / km
shoes: inov f-lite 195

Easy warm up run

dynamic stretching 10:00 [2] 0.5 km (20:00 / km)
shoes: inov f-lite 195

running 20:00 [3] 4.0 km (5:00 / km)
shoes: barefoot

Run hard until whisle is blown, then take a recovery jog, then run hard when whistle blown- etc, etc, was quite hard to maintain a certain pace when u don't know how long u hv to maintain it for
4 PM

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: barefoot

easy cool down jog

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