Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Jul 29, 2012:

activity	#	time	miles		km		+m
tennis	1	2:30:00
running	7	2:04:32	19.01	(6:33)	30.6	(4:04)	190
orienteering	1	1:53:43	7.89	(14:25)	12.7	(8:57)	330
dynamic stretching	5	1:00:00	1.86		3.0
Total	10	7:28:15	28.77		46.3		520

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Sunday Jul 29, 2012 #

9 AM

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

10 AM

orienteering race (long O hennops) 1:53:43 [4] 12.7 km (8:57 / km) +330m 7:55 / km
shoes: la sportiva trail shock

Long- O at hennops. Did the brown course, the longest O course I've done so far. Had a reasonable run- not too many mistakes, but just quite slow running. Probably ran closer to 15/16km, but didn't have my tracker with me

Course 1 - Splits

Friday Jul 27, 2012 #

2 PM

dynamic stretching warm up/down 10:00 [1]
shoes: barefoot

running warm up/down 9:00 [3] 2.0 km (4:30 / km)
shoes: barefoot

running 8:14 [4] 2.8 km (2:56 / km)
shoes: adidas tech star running spike

7- 400m runs. was supposed to be 8, but was really feeling dead after 7.
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Thursday Jul 26, 2012 #

12 PM

running 7:00 [4] 2.0 km (3:30 / km)
shoes: barefoot

2km test in PE

2 PM

tennis 2:30:00 [2]
shoes: HI-TEC tennis shoes

5 PM

running 26:00 [3] 6.0 km (4:20 / km) +50m 4:10 / km
shoes: barefoot

Made up a bit of a course round the school- the 1st half was on the fields and the other half through the school buildings. Each lap was about 1.2km- so did 5 laps

Wednesday Jul 25, 2012 #

2 PM

dynamic stretching warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: adidas tech star running spike

Warm up before athletics

running race 2:20 [4] 0.8 km (2:55 / km)
shoes: adidas tech star running spike

Not the greatest race- didn't feel much like running today and struggled to keep up with the pace, really need to get into proper training again

3 PM

dynamic stretching warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: adidas tech star running spike

Warm up before 1500m

running race 4:51 [4] 1.5 km (3:14 / km)
shoes: adidas tech star running spike

Not really a bad race, but didn't feel completely comfortable- 1 second slower than last weeks time

Tuesday Jul 24, 2012 #

3 PM

dynamic stretching warm up/down 10:00 [1]
shoes: inov8 f-lite 195 red

running 33:40 [2] 7.5 km (4:29 / km) +100m 4:13 / km
shoes: inov8 f-lite 195 red

A nice easy run before tomorrows race

Monday Jul 23, 2012 #

3 PM

running warm up/down 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: inov8 f-lite 195 red

Really nice and easy warm up jog

running 13:27 [4] 4.0 km (3:22 / km)

5 800m runs with a 4min break between each. The legs were really struggling seeming it was my 1st track session in a while.
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