Training Log Archive: Tim CIn the 7 days ending Mar 10, 2013:
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Sunday Mar 10, 2013 #
dynamic stretching warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: inov8 f-lite 195 red
orienteering race 20:49 [4] *** 4.3 km (4:50 / km) +60m 4:32 / km
spiked:17/26c shoes: inov8 f-lite 195 red
Reasonable race, just too many hesitations and small errors.
Spiked 1-3
Bit slow to 4 and 5 (10sec) ( went a bit longer round to 4 and hesitated at 5 while trying to find the path)
Spiked 6 and 7
Bit hesitant to 8 trying to work out which side it was ( 5 sec)
spiked 9, slow to 10 trying to work out where to cross the flower bed (5sec)
spiked 11, stuffed up 12 a bit- started off in the wrong direction thinking I could get through, but then had to turn back (15sec)
spiked 13, 14, 15
map exchange at #16 stuffed me up a bit and I was slow in working out where I was going ( 5sec)
spiked 17, went through the green to 18 and got a bit stuck (5sec)
stopped above 19 and took a bit of time to work out it was below- should really read control descriptions (5sec)
spiked 20, same mistake to 21-stopped at top (5sec)
spiked 22, fine to 23, but could've possibly taken a better route choice
spiked 24, stuffed up 25- went in wrong direction first and then went past the control thinking the area it was in was out of bounds ( 40 sec)
slow getting out of 25 and working out where 26 was ( 10 sec)
So should've been doing closer to 19min, really need to work on sorting out those small mistakes- should be beating Brad ;)
Mike won in about 19:30 and Brad 2nd in 20:20
Course distance was 3.5km
orienteering 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 f-lite 195 red
orienteering 10:00 [2] 1.5 km (6:40 / km)
shoes: inov8 f-lite 195 red
Saturday Mar 9, 2013 #
dynamic stretching warm up/down 25:00 [2] 2.0 km (12:30 / km)
shoes: adidas tech star running spike
running race 4:41 [4] 1.5 km (3:07 / km)
shoes: adidas tech star running spike
1:06
2:21 (1:15)
3:41 (1:20)
4:41 (1:00)
Friday Mar 8, 2013 #
running 27:00 [2] 5.5 km (4:55 / km) +90m 4:32 / km
shoes: inov8 f-lite 195 red
tennis 1:30:00 [2]
shoes: nike tennis shoes
Thursday Mar 7, 2013 #
tennis 1:00:00 [2]
shoes: nike tennis shoes
strength 24:00 [3] 2.0 km (12:00 / km)
shoes: barefoot
run 100m, do an exercise, run 100m etc. did squats, bridge, push-ups, mountain climber, bicep curls, bridge dips, sit-ups, tricep things, supermans, crunches, side bridge and a few other things I cant remember.
tennis 1:30:00 [2]
shoes: nike tennis shoes
running warm up/down 9:38 [2] 1.9 km (5:04 / km) +25m 4:45 / km
shoes: barefoot
dynamic stretching warm up/down 10:00 [2]
shoes: barefoot
running 3:54 [4] 1.6 km (2:26 / km)
shoes: barefoot
29, 31, 29, 29, 29, 29, 29, 29
Pretty short session as racing on Saturday.
dynamic stretching warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: barefoot
Wednesday Mar 6, 2013 #
running 37:45 [3] 8.0 km (4:43 / km) +85m 4:29 / km
shoes: inov8 f-lite 195 red
tennis 1:30:00 [2]
shoes: nike tennis shoes
Tuesday Mar 5, 2013 #
running warm up/down 9:33 [2] 2.2 km (4:20 / km) +30m 4:04 / km
shoes: inov8 f-lite 195 red
dynamic stretching warm up/down 5:00 [1]
shoes: inov8 f-lite 195 red
running 23:56 [3] 6.0 km (3:59 / km) +70m 3:46 / km
shoes: inov8 f-lite 195 red
Feeling good today.
dynamic stretching warm up/down 5:00 [1]
Monday Mar 4, 2013 #
running 37:00 [3] 8.0 km (4:38 / km) +85m 4:24 / km
shoes: inov8 f-lite 195 red
tennis 1:30:00 [3]
shoes: nike free run +2
running warm up/down 7:00 [1] 1.4 km (5:00 / km)
shoes: inov8 f-lite 195 blue
running tempo 15:25 [4] 4.0 km (3:51 / km) +65m 3:34 / km
shoes: inov8 f-lite 195 blue