Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 11, 2012:

activity	#	time	miles		km		+m
running	11	3:57:22	29.64	(8:01)	47.7	(4:59)	605
hockey	1	2:00:00	3.11	(38:37)	5.0	(24:00)
orienteering	2	1:06:53	4.97	(13:27)	8.0	(8:22)	230
dynamic stretching	4	1:00:00	1.24	(48:17)	2.0	(30:00)
tennis	1	1:00:00	1.24	(48:17)	2.0	(30:00)
athletics	3	22:44	3.73	(6:06)	6.0	(3:47)
Total	16	9:26:59	43.93	(12:54)	70.7	(8:01)	835

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Sunday Mar 11, 2012 #

9 AM

orienteering race (phambili cc O) 54:05 [3] 6.0 km (9:01 / km) +200m 7:44 / km
shoes: la sportiva trail shock

1st brown course ever- good run with no major mistakes, but just a bit slow finding the controls once I was in the circle

BROWN - Splits

Saturday Mar 10, 2012 #

6 AM

running 41:20 [4] 10.0 km (4:08 / km) +40m 4:03 / km
shoes: inov f-lite 195

Good run with mike while at bushtrails for the schools orienteering camp

Thursday Mar 8, 2012 #

5 AM

dynamic stretching 15:00 [1] 0.5 km (30:00 / km)
shoes: inov f-lite 195

6 AM

running 27:15 [3] 6.0 km (4:33 / km) +60m 4:20 / km
shoes: inov f-lite 195

Good run with john and rolf

1 PM

running 30:00 [3] 2.0 km (15:00 / km)
shoes: inov f-lite 195

Some sprints and things for PE

3 PM

hockey 2:00:00 [2] 5.0 km (24:00 / km)
shoes: inov f-lite 195

Tennis was canceled because of the rain so I decided to try some hockey- did about an hour on grass and an hour indoor

5 PM

dynamic stretching 15:00 [1] 0.5 km (30:00 / km)
shoes: inov f-lite 195

running warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: inov f-lite 195

Warm up to the hills

6 PM

running hills 21:00 [4] 4.0 km (5:15 / km) +240m 4:02 / km
shoes: inov f-lite 195

8- 250m hill runs with a jog back down to the bottom as rest

running warm up/down 5:00 [1] 0.6 km (8:20 / km) +20m 7:09 / km
shoes: inov f-lite 195

Cool down jog back to school

Wednesday Mar 7, 2012 #

6 AM

running 31:20 [3] 7.0 km (4:29 / km) +60m 4:18 / km
shoes: inov f-lite 195

Good run with john+ rolf, pushed the last 2kms

2 PM

running warm up/down 13:00 [4] 3.6 km (3:37 / km) +40m 3:25 / km
shoes: inov f-lite 195

Christian decided he wanted to push it so we went pretty hard

dynamic stretching 15:00 [1] 0.5 km (30:00 / km)
shoes: inov f-lite 195

athletics tempo (pyramids) 5:16 [4] 1.8 km (2:56 / km)
shoes: inov f-lite 195

200m- 31 seconds
400m- 71 seconds
600m- 111 seconds
400m- 71 seconds
200m- 32 seconds
With 1 min breaks in between

running warm up/down 7 [2] 1.1 km (6 / km)
shoes: inov f-lite 195

3 PM

running 12:00 [3] 2.5 km (4:48 / km) +45m 4:24 / km
shoes: inov f-lite 195

Run home from school- its damn hard running with a bag!

Tuesday Mar 6, 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 17:00 [3] 3.8 km (4:28 / km) +40m 4:15 / km
shoes: inov f-lite 195

Easy warm up run with jess

dynamic stretching 15:00 [1] 0.5 km (30:00 / km)
shoes: inov f-lite 195

athletics (straights and bends) 15:00 [3] 3.2 km (4:41 / km)
shoes: inov f-lite 195

Sprint 100m- jog 100m- 4 laps, 4min break and then another set

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

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