Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending May 7, 2012:

activity	#	time	miles		km		+m
running	5	2:35:19	22.25	(6:59)	35.8	(4:20)	435
orienteering	2	1:58:00	8.7	(13:34)	14.0	(8:26)	430
strength	4	1:30:00	0.62		1.0
bio	1	45:00
dynamic stretching	4	40:00	1.86		3.0
Total	11	7:28:19	33.43		53.8		865

2:33

0:00

» now

Monday May 7, 2012 #

3 PM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8 f-lite 195, blue

Warm up before cross-country

running race (cc #3 st stitians) 33:50 [4] 8.5 km (3:59 / km) +140m 3:41 / km
shoes: inov8 f-lite 195, blue

Had a pretty good run, just need to work on my finishing- went from 4th to 6th in the last 200m. Found today a much easier+ more managable pace as the distance has been increased from 6 km

C • all in the mind 1

9 PM

strength 15:00 [3]

Sunday May 6, 2012 #

Event: Gauteng Colour Coded Laurentia Farm

12 AM

strength 25:00 [3]

9 AM

dynamic stretching 10:00 [2] 1.0 km (10:00 / km)
shoes: la sportiva trail shock

orienteering race (laurentia farm- brown) 1:28:00 [4] 10.0 km (8:48 / km) +400m 7:20 / km
shoes: la sportiva trail shock

Didn't have any major mistakes but was just slow overall
Course distance was 8km

1 PM

orienteering (control collecting) 30:00 [2] 4.0 km (7:30 / km) +30m 7:14 / km
shoes: la sportiva trail shock

BROWN - Splits

Saturday May 5, 2012 #

5 PM

running warm up/down 13:45 [3] 3.0 km (4:35 / km) +50m 4:14 / km
shoes: inov8 f-lite 195, blue

Warm up jog with my dog

running (4- 1km runs ) 14:07 [4] 4.0 km (3:32 / km) +80m 3:12 / km
shoes: inov8 f-lite 195, blue

4 -1km runs round the block with a 2min rest between each
3:40
3;31
3:31
3:25

Friday May 4, 2012 #

3 PM

dynamic stretching 10:00 [2] 1.0 km (10:00 / km)
shoes: inov f-lite 195

Warm up before the cross country race

running race (ruimsig cc #2) 23:47 [4] 6.2 km (3:50 / km) +65m 3:39 / km
shoes: inov f-lite 195

2nd cross country race of the year, didn't have a very good run- just didn't feel like I could push at all 2day

9 PM

strength 20:00 [3]

Thursday May 3, 2012 #

2 PM

running warm up/down 22:30 [2] 3.8 km (5:55 / km) +50m 5:33 / km
shoes: inov f-lite 195

Really easy warm up jog

strength 30:00 [3] 1.0 km (30:00 / km)
shoes: inov f-lite 195

Some strength exercises with running in between

running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: inov f-lite 195

Easy cool down jog

Wednesday May 2, 2012 #

2 PM

running warm up/down 18:18 [3] 3.8 km (4:49 / km) +50m 4:31 / km
shoes: inov f-lite 195

dynamic stretching 10:00 [1]
shoes: inov f-lite 195

running 10:32 [4] 3.5 km (3:01 / km)
shoes: barefoot

5 runs of about 700m with 2min break between each

running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: barefoot

5 PM

bio 45:00 [3]
shoes: nike free run +2

« Earlier | Later »