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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  running6 2:17:55 20.69(6:40) 33.3(4:08) 250
  strength3 1:10:00 0.62 1.0
  bio1 30:00
  orienteering1 23:35 2.05(11:30) 3.3(7:09) 80
  dynamic stretching2 20:00 0.62 1.0
  cycling- mtb1 12:00 3.11(3:52) 5.0(2:24) 100
  Total11 4:53:30 27.09 43.6 430

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Sunday Apr 22, 2012 #

10 AM

dynamic stretching 10:00 [2]
shoes: inov f-lite 195

orienteering race 23:35 [4] 3.3 km (7:09 / km) +80m 6:22 / km
shoes: inov f-lite 195

messed up the 1st control quite badly and struggled with the reading of the lines, numbers+ circles which slowed me down quite a lot
Actual distance run was about 4.5

Saturday Apr 21, 2012 #

3 PM

cycling- mtb 12:00 [3] 5.0 km (2:24 / km) +100m 2:11 / km

Cycle to a friends house, needed to see how my new shoes worked

Friday Apr 20, 2012 #

2 PM

running 39:45 [3] 9.5 km (4:11 / km) +80m 4:01 / km
shoes: inov f-lite 195

Good longer run with Ralph- did the douglasdale route+ then the 2km
3 PM

strength 10:00 [3]
shoes: inov f-lite 195

Thursday Apr 19, 2012 #

running race (silva night trail run) 33:00 [4] 8.6 km (3:50 / km) +50m 3:44 / km
shoes: inov f-lite 195

Good run on quite a muddy+ slippery course, improved my time by about a minute from last time
12 PM

strength 30:00 [3] 1.0 km (30:00 / km)
shoes: nike free run +2

Some strength and running stuff for PE

Wednesday Apr 18, 2012 #

1 PM

running warm up/down 13:00 [3] 3.0 km (4:20 / km) +30m 4:08 / km
shoes: inov f-lite 195

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

2 PM

running 16:00 [4] 4.4 km (3:38 / km) +40m 3:29 / km
shoes: inov f-lite 195

2- 2.2km tempo runs with a 3 minute break between
1st- 8:05
2nd- 7:55

running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: inov f-lite 195

3 PM

bio 30:00 [2]
shoes: inov f-lite 195

5 PM

running 3:40 [4] 1.0 km (3:40 / km)
shoes: inov f-lite 195

Really fast run with the dog home

Tuesday Apr 17, 2012 #

3 PM

running warm up/down 17:30 [3] 3.8 km (4:36 / km) +50m 4:19 / km
shoes: inov f-lite 195

Warm up jog with ralph, started slow and picked up the pace towards the end

strength 30:00 [3]
shoes: inov f-lite 195

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov f-lite 195

Cool down jog with ralph

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