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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Mar 25, 2013:

activity # timemileskm+m
  running6 2:34:42 20.1(7:42) 32.35(4:47) 407
  spinning1 50:00
  orienteering2 44:01 5.1(8:38) 8.2(5:22) 230
  cycling- mtb1 30:00 4.97(6:02) 8.0(3:45) 200
  dynamic stretching3 22:00 1.12 1.8
  Total10 5:00:43 31.29 50.35 837

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TuWeThFrSaSuMo

Monday Mar 25, 2013 #

5 PM

running 30:00 [2] 5.0 km (6:00 / km)
shoes: inov8- x-talons 212

Easy run in portugal to loosen the legs after the travelling.

Sunday Mar 24, 2013 #

9 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8- x-talons 212

orienteering race 28:10 [3] 3.9 km (7:13 / km) +160m 6:00 / km
shoes: inov8- x-talons 212

Saturday Mar 23, 2013 #

4 PM

cycling- mtb 30:00 [2] 8.0 km (3:45 / km) +200m 3:20 / km
shoes: sidi cycling shoes

Short cycle with the fam+ roark at Northern farm, unfortunately got interrupted by the storm- so ended up being rather short.

Friday Mar 22, 2013 #

5 PM

running 33:39 [3] 7.85 km (4:17 / km) +122m 3:59 / km
shoes: inov8 f-lite 195 blue

To Fourways, the 3km route there and then back past norscot koppies.
4:27
4:07
4:17
3:57 ( all downhill )
4:20
4:16
4:34 ( all uphill)
3:41

Thursday Mar 21, 2013 #

5 PM

running 36:35 [3] 7.5 km (4:53 / km) +150m 4:26 / km
shoes: inov8 f-lite 195 blue

Did 5.5km with Sammy at an easy pace (28:40) and then did another 2km a bit faster on my own. (7:55)
5:04
5:03
5:07
5:17
5:25
4:43
3:59
1:57

Wednesday Mar 20, 2013 #

5 AM

spinning 50:00 [3]
shoes: sidi cycling shoes

Early morning spinning class

dynamic stretching warm up/down 7:00 [1]

Stretching after spinning
6 AM

running 10:00 [3] 2.0 km (5:00 / km)
shoes: inov8 f-lite 195 red

Short run on the treadmill. Increasing the incline as I went.
12 PM

running 11:06 [3] 2.5 km (4:26 / km) +45m 4:04 / km
shoes: inov8 f-lite 195 red

run home from school. HOLIDAYS!!!!!!!! :) :)
6 PM

orienteering intervals 15:51 [4] 4.3 km (3:41 / km) +70m 3:25 / km
shoes: inov8 f-lite 195 red

Orienteering training at zoo lake. 5 intervals of about 5 controls per interval+ just under a km for each. Running with mike, brad+ nico.
Got to test out the new garmin watch! Its awesome!
Km splits: 3:36 , 3:24 , 3:45 , 3:48 , 1:18

dynamic stretching warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: inov8 f-lite 195 red

Short cooldown jog

Tuesday Mar 19, 2013 #

6 AM

running 33:22 [3] 7.5 km (4:27 / km) +90m 4:12 / km
shoes: inov8 f-lite 195 red

Morning run with Ralph. Did the 2km route and then the lollipop route. Took it chilled the 1st half, but pushed the last 3km or so. ( Under 4min/km)

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