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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 5, 2012:

activity # timemileskm+m
  running8 3:03:00 23.49(7:47) 37.8(4:50) 400
  tennis2 2:00:00 2.49(48:17) 4.0(30:00)
  swimming2 50:00 0.87(57:29) 1.4(35:43)
  orienteering2 30:12 3.17(9:32) 5.1(5:55) 50
  dynamic stretching1 15:00 0.31(48:17) 0.5(30:00)
  strength1 15:00
  athletics2 8:17 1.93(4:18) 3.1(2:40)
  Total15 7:01:29 32.25 51.9 450

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TuWeThFrSaSuMo

Monday Mar 5, 2012 #

6 AM

running 24:20 [3] 5.5 km (4:25 / km) +60m 4:12 / km
shoes: inov f-lite 195

2km loop at about 5min/km, 3,5km loop at about 4min/km

athletics (strides) 2:28 [4] 1.0 km (2:28 / km)
shoes: inov f-lite 195

10- 100m strides with 20sec rest in between
4 PM

orienteering race (botanical gardens O) 12:48 [4] 2.0 km (6:24 / km) +30m 5:57 / km
shoes: inov f-lite 195

Okay run with about 1min mistake in total
5 PM

running warm up/down (cntrl collecting after O) 10:00 [1] 1.0 km (10:00 / km)
shoes: inov f-lite 195


SB - Splits

Sunday Mar 4, 2012 #

9 AM

orienteering race (fountains valley O) 17:24 [4] 3.1 km (5:37 / km) +20m 5:26 / km
shoes: inov f-lite 195

Was a bit slow on the 1st 5 controls, but good the rest of the course

MEN - Splits

Friday Mar 2, 2012 #

6 AM

tennis 1:00:00 [1] 2.0 km (30:00 / km)
shoes: HI-TEC tennis shoes

3 PM

running warm up/down 13:15 [4] 3.6 km (3:41 / km) +60m 3:24 / km
shoes: inov f-lite 195

Good- fast warm up round the school

running hills (1km hill loops) 11:35 [4] 3.3 km (3:31 / km) +70m 3:10 / km
shoes: inov f-lite 195

3- continuous 1km hill loops trying to decrease time by 15 seconds for each, pushed the 1st one a bit hard so didn't quite cut 15 seconds on each
1st- 4:02
2nd- 3:51
3rd-3: 41

dynamic stretching 15:00 [2] 0.5 km (30:00 / km)
shoes: inov f-lite 195

5 PM

running 23:00 [3] 5.0 km (4:36 / km) +50m 4:23 / km
shoes: inov f-lite 195

Easy run with my dog to school and back to fetch some books that I need to study from this weekend

Thursday Mar 1, 2012 #

6 AM

running 29:30 [3] 6.0 km (4:55 / km) +60m 4:41 / km
shoes: inov f-lite 195

Good run with john+ jess
2 PM

running warm up/down 17:00 [3] 3.6 km (4:43 / km) +40m 4:28 / km
shoes: inov f-lite 195

running 2:20 [4] 0.8 km (2:55 / km)
shoes: inov f-lite 195

2 400's
1:10
1:10

strength 15:00 [3]
shoes: inov f-lite 195

Wednesday Feb 29, 2012 #

6 AM

running 32:00 [3] 7.0 km (4:34 / km) +60m 4:23 / km
shoes: inov f-lite 195

Good run, didn't have anyone to push me 2day though
10 AM

swimming (interhigh) 10:00 [2] 0.4 km (25:00 / km)

Warm- up and race

Tuesday Feb 28, 2012 #

6 AM

tennis 1:00:00 [1] 2.0 km (30:00 / km)
shoes: HI-TEC tennis shoes

3 PM

swimming 40:00 [1] 1.0 km (40:00 / km)

Easy practise before interhigh 2morrow
5 PM

running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: inov f-lite 195

2km warm up+ dynamic stretching
6 PM

athletics intervals 5:49 [4] 2.1 km (2:46 / km)

3- 300m's, 3-400m's with a 3min break between each
300's- 49, 49, 48
400's- 68,67,67

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