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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tim C

In the 7 days ending May 14, 2012:

activity # timemileskm+m
  running7 3:08:59 26.66(7:05) 42.9(4:24) 440
  orienteering2 1:53:47 10.87(10:28) 17.5(6:30) 360
  dynamic stretching6 1:05:00 3.42 5.5
  cricket1 1:00:00 1.24(48:17) 2.0(30:00)
  bio1 45:00
  strength1 20:00 0.93(21:27) 1.5(13:20)
  Total11 8:12:46 43.12 69.4 800

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TuWeThFrSaSuMo

Monday May 14, 2012 #

3 PM

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

running race (cc#4 delta park) 29:59 [4] 7.8 km (3:51 / km) +160m 3:29 / km
shoes: inov8 f-lite 195, blue

1st lap: 15:00
2nd lap:14:59

Sunday May 13, 2012 #

9 AM

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

Warm up before the O

orienteering race 1:09:42 [4] 11.0 km (6:20 / km) +200m 5:49 / km
shoes: la sportiva trail shock

Didn't have a very good run- a 3 min mistake on #2, a 4min mistake on 15 and about 5min mistake between 16 and 22
Course distance was 8.5

Long Distance Course 2 M40, M20, W21 - Splits

Saturday May 12, 2012 #

Event: Western Cape Orienteering Championships 2012
 
3 PM

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

Warm up before the western cape champs middle

orienteering race (western cape middle) 44:05 [3] 6.5 km (6:47 / km) +160m 6:02 / km
shoes: la sportiva trail shock

Had an okay run- stuffed up no10 by 3min and had a couple of other small mistakes. Finished about 5min after the winner
Course distance was 5.2
5 PM

running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: inov8 f-lite 195, blue

Nice chilled run around the place we're staying at, found a few apple and pear trees along the way, so had a nice snack

Middle Distance Course 1 M21A - Splits

Friday May 11, 2012 #

6 AM

running 34:40 [3] 7.5 km (4:37 / km) +60m 4:27 / km
shoes: inov8 f-lite 195, blue

No-one else at training this morning, so had to run on my own

Thursday May 10, 2012 #

12 PM

running 3:00 [4] 0.9 km (3:20 / km)
shoes: barefoot

Suicides for PE - had to run for 30 second and get as far as possible, managed to get to the last cone on all 6, but couldn't get back to start. 30 second rest in between each. About 150m in total for each
2 PM

running warm up/down 21:45 [3] 4.8 km (4:32 / km) +60m 4:16 / km
shoes: inov8 f-lite 195, blue

Ran out for 11min and then turned around

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

running 8:55 [4] 2.8 km (3:11 / km)
shoes: barefoot

4 runs of about 740m with 2min break between each
2:20
2:14
2:14
2:07

running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: barefoot

Wednesday May 9, 2012 #

2 PM

cricket 1:00:00 [2] 2.0 km (30:00 / km)
shoes: inov8 f-lite 195, blue

5 PM

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

running warm up/down 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: inov8 f-lite 195, blue

dynamic stretching 5:00 [2] 0.5 km (10:00 / km)
shoes: inov8 f-lite 195, blue

running race (orienteering tt #2) 10:10 [4] 3.0 km (3:23 / km)
shoes: adidas tech star running spike

Had a really rubbish run, started way too quick and just died out
3:11 3:26 3:33
C • Km splits? 2

running warm up/down 7:40 [2] 1.5 km (5:07 / km)
shoes: inov8 f-lite 195, blue

Tuesday May 8, 2012 #

3 PM

running warm up/down 27:50 [2] 5.6 km (4:58 / km) +90m 4:36 / km
shoes: inov8 f-lite 195, blue

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

strength (polish fartliks) 20:00 [3] 1.5 km (13:20 / km)
shoes: inov8 f-lite 195, blue

Some strength exercises with running between each exercise+ a 400m run after each set. Did 2 sets
4 PM

bio 45:00 [3]
shoes: inov8 f-lite 195, blue

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