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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tim C

In the 7 days ending May 28, 2012:

activity # timemileskm+m
  running6 2:56:28 24.42(7:14) 39.3(4:29) 460
  cricket1 2:30:00
  strength4 1:25:00
  orienteering2 41:00 4.54(9:02) 7.3(5:37) 30
  dynamic stretching4 40:00 2.17(18:24) 3.5(11:26)
  bio1 20:00
  Total13 8:32:28 31.13 50.1 490

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TuWeThFrSaSuMo

Monday May 28, 2012 #

3 PM

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

running race (cc #6 st stitians) 32:59 [4] 8.5 km (3:53 / km) +140m 3:35 / km
shoes: inov8 f-lite 195 red

Had a pretty good run- improved by about 50sec from the last one here.
1st lap- 16:10
2nd lap- 16:49

Sunday May 27, 2012 #

Event: Gauteng Short Course Presidents Park
 
9 AM

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

orienteering race (orienteering- pres park) 24:40 [4] 4.0 km (6:10 / km) +20m 6:01 / km
shoes: inov8 f-lite 195 red

Had a pretty good run up until #11 where I had a mistake of about 6 and a half minutes- was right at the control, but just couldn't see it.
10 AM

orienteering (pres park- womens) 16:20 [3] 3.3 km (4:57 / km) +10m 4:53 / km
shoes: inov8 f-lite 195 red

Did the womens course afterwards for training
11 AM

running 6:00 [3] 1.5 km (4:00 / km)
shoes: inov8 f-lite 195 red


MEN - Splits

Saturday May 26, 2012 #

2 PM

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

running race 23:20 [4] 6.0 km (3:53 / km) +50m 3:44 / km
shoes: inov8 f-lite 195 red

club cross country race at tsakane stadium, have never seen such fast runners in my life! had a pretty good run, but still finished quite far behind the 1st people.

Friday May 25, 2012 #

3 PM

cricket 2:30:00 [2]
shoes: asics gel-gully 2 cricket shoe

Area cricket trials

Thursday May 24, 2012 #

6 AM

running 35:00 [3] 7.3 km (4:48 / km) +50m 4:38 / km
shoes: inov8 f-lite 195 red

12 PM

strength 25:00 [3]

Quite a hard session in P.E
2 PM

running warm up/down 19:20 [2] 3.8 km (5:05 / km) +40m 4:50 / km
shoes: inov8 f-lite 195 red

dynamic stretching 10:00 [2] 0.5 km (20:00 / km)
shoes: barefoot

running 6:00 [1] 1.0 km (6:00 / km)
shoes: inov8 f-lite 195 red

Slow jog to the hills

running hills 16:00 [4] 3.2 km (5:00 / km) +120m 4:13 / km
shoes: inov8 f-lite 195 red

8- 200m hill repeats with a recovery jog back to the bottom between each. 1st 7 hills were all between 35 and 39 seconds, last one was 33sec.

running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: inov8 f-lite 195 red

Slow jog back to school
4 PM

bio 20:00 [2]

Wednesday May 23, 2012 #

10 PM

strength 20:00 [3]

Tuesday May 22, 2012 #

3 PM

running 25:49 [3] 6.0 km (4:18 / km) +60m 4:06 / km
shoes: inov8 f-lite 195, blue

strength 20:00 [3]

running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: barefoot

9 PM

strength 20:00 [3]

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