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Training Log Archive: Tim C

In the 7 days ending May 12, 2012:

activity # timemileskm+m
  running7 3:12:50 27.09(7:07) 43.6(4:25) 420
  orienteering3 2:42:05 12.74(12:43) 20.5(7:54) 590
  dynamic stretching6 1:05:00 3.42 5.5
  strength3 1:00:00 0.93 1.5
  cricket1 1:00:00 1.24(48:17) 2.0(30:00)
  bio1 45:00
  Total14 9:44:55 45.42 73.1 1010

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SuMoTuWeThFrSa

Saturday May 12, 2012 #

Event: Western Cape Orienteering Championships 2012
 
3 PM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: la sportiva trail shock

Warm up before the western cape champs middle

orienteering race (western cape middle) 44:05 [3] 6.5 km (6:47 / km) +160m 6:02 / km
shoes: la sportiva trail shock

Had an okay run- stuffed up no10 by 3min and had a couple of other small mistakes. Finished about 5min after the winner
Course distance was 5.2
5 PM

running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: inov8 f-lite 195, blue

Nice chilled run around the place we're staying at, found a few apple and pear trees along the way, so had a nice snack

Middle Distance Course 1 M21A - Splits

Friday May 11, 2012 #

6 AM

running 34:40 [3] 7.5 km (4:37 / km) +60m 4:27 / km
shoes: inov8 f-lite 195, blue

No-one else at training this morning, so had to run on my own

Thursday May 10, 2012 #

12 PM

running 3:00 [4] 0.9 km (3:20 / km)
shoes: barefoot

Suicides for PE - had to run for 30 second and get as far as possible, managed to get to the last cone on all 6, but couldn't get back to start. 30 second rest in between each. About 150m in total for each
2 PM

running warm up/down 21:45 [3] 4.8 km (4:32 / km) +60m 4:16 / km
shoes: inov8 f-lite 195, blue

Ran out for 11min and then turned around

dynamic stretching warm up/down 10:00 [1]
shoes: inov8 f-lite 195, blue

running 8:55 [4] 2.8 km (3:11 / km)
shoes: barefoot

4 runs of about 740m with 2min break between each
2:20
2:14
2:14
2:07

running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: barefoot

Wednesday May 9, 2012 #

2 PM

cricket 1:00:00 [2] 2.0 km (30:00 / km)
shoes: inov8 f-lite 195, blue

5 PM

dynamic stretching 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8 f-lite 195, blue

running warm up/down 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: inov8 f-lite 195, blue

dynamic stretching 5:00 [2] 0.5 km (10:00 / km)
shoes: inov8 f-lite 195, blue

running race (orienteering tt #2) 10:10 [4] 3.0 km (3:23 / km)
shoes: adidas tech star running spike

Had a really rubbish run, started way too quick and just died out
3:11 3:26 3:33
C • Km splits? 2

running warm up/down 7:40 [2] 1.5 km (5:07 / km)
shoes: inov8 f-lite 195, blue

Tuesday May 8, 2012 #

3 PM

running warm up/down 27:50 [2] 5.6 km (4:58 / km) +90m 4:36 / km
shoes: inov8 f-lite 195, blue

dynamic stretching 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8 f-lite 195, blue

strength (polish fartliks) 20:00 [3] 1.5 km (13:20 / km)
shoes: inov8 f-lite 195, blue

Some strength exercises with running between each exercise+ a 400m run after each set. Did 2 sets
4 PM

bio 45:00 [3]
shoes: inov8 f-lite 195, blue

Monday May 7, 2012 #

3 PM

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

Warm up before cross-country

running race (cc #3 st stitians) 33:50 [4] 8.5 km (3:59 / km) +140m 3:41 / km
shoes: inov8 f-lite 195, blue

Had a pretty good run, just need to work on my finishing- went from 4th to 6th in the last 200m. Found today a much easier+ more managable pace as the distance has been increased from 6 km
C • all in the mind 1
9 PM

strength 15:00 [3]

Sunday May 6, 2012 #

Event: Gauteng Colour Coded Laurentia Farm
 
12 AM

strength 25:00 [3]

9 AM

dynamic stretching 10:00 [2] 1.0 km (10:00 / km)
shoes: la sportiva trail shock

orienteering race (laurentia farm- brown) 1:28:00 [4] 10.0 km (8:48 / km) +400m 7:20 / km
shoes: la sportiva trail shock

Didn't have any major mistakes but was just slow overall
Course distance was 8km
1 PM

orienteering (control collecting) 30:00 [2] 4.0 km (7:30 / km) +30m 7:14 / km
shoes: la sportiva trail shock


BROWN - Splits

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