Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tim C

In the 7 days ending Sep 21, 2014:

activity	#	time	miles		km		+m
tennis	3	4:00:00
running	5	1:39:36	14.83	(6:43)	23.87	(4:10)	165
orienteering	2	1:33:50	9.13	(10:16)	14.7	(6:23)	420	30c
cycling- road	12	1:10:00	17.9	(3:55)	28.8	(2:26)	360
dynamic stretching	4	50:00	3.11	(16:06)	5.0	(10:00)
Total	20	9:13:26	44.97		72.37		945	30c

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Sunday Sep 21, 2014 #

9 AM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 trail roc 245- blue

Jog to the start+ some stretching.

orienteering race 49:20 [4] 8.3 km (5:57 / km) +250m 5:10 / km
shoes: Inov8 trail roc 245- blue

O at Hennops farm. Decentish race- just one big stuff up at #7 (2,5min) and then 2 or 3 30sec mistakes and a few other small ones. Brad had another good run and took the win by just under 3min (basically just my mistake on #7).

Brown Men - Splits

Saturday Sep 20, 2014 #

9 AM

dynamic stretching warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 trail roc 245- blue

Jog to and from the start/finish and then some stretching.

orienteering race 44:30 [4] *** 6.4 km (6:57 / km) +170m 6:08 / km
30c shoes: Inov8 trail roc 245- blue

O at Hedainga, nice to run on such a technical (in SA standards anyway) map again. Okay race. One big mistake at #20- got onto an unmapped path which confused me completely (2:30 lost) and then 3 or 4 30sec mistakes + quite a few 5-10 second mistakes- so probably about 7min total mistake or so. Got destroyed by Brad (5min). Lost my unbeaten streak in cc events for this year :(.

Men Brown - Splits

Friday Sep 19, 2014 #

7 AM

cycling- road 6:01 [2] 2.4 km (2:30 / km) +20m 2:24 / km

To school.

11 AM

cycling- road 6:11 [3] 2.4 km (2:35 / km) +40m 2:23 / km

Home.
12/13

1 PM

cycling- road 5:01 [3] 2.4 km (2:05 / km) +20m 2:00 / km
shoes: nike tennis shoes

To school.
Moving pretty quick, dunno how I got my 4:45 pb.

3 PM

tennis 1:30:00 [3]
shoes: nike tennis shoes

Tennis match against St Peters. Finally playing a bit better. Won the doubles 7-4 and singles 8-3.

6 PM

cycling- road 6:20 [3] 2.4 km (2:38 / km) +40m 2:26 / km
shoes: nike tennis shoes

Home. Was planning on going for a run today, but got back quite late from tennis.

Thursday Sep 18, 2014 #

6 AM

cycling- road 5:20 [2] 2.4 km (2:13 / km) +20m 2:08 / km
shoes: nike tennis shoes

To school.

tennis 45:00 [2]
shoes: nike tennis shoes

Morning tennis.

10 AM

cycling- road 6:05 [3] 2.4 km (2:32 / km) +40m 2:20 / km

Home.
11/13

5 PM

running warm up/down 11:54 [2] 2.33 km (5:06 / km) +15m 4:57 / km
shoes: Nike Free 5 (lumo)

To school. Feeling pretty slow.

dynamic stretching warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: Nike Free 5 (lumo)

6 PM

running 17:34 [4] 5.6 km (3:08 / km)
shoes: barefoot

4 sets of 1000m and then 400m. 2min rest between everything.
3:17 ; 1:11
3:13 ; 1:11
3:14 ; 1:11
3:12 ; 1:05
Was feeling pretty rubbish before the session, so was just gonna try keep the 1000's under 3:20 and the 400's under 1:12, but started feeling better as the session progressed- so pushed a bit more towards the end and still had plenty left for the last 400m.

C • nice! 4

Wednesday Sep 17, 2014 #

1 PM

cycling- road 5:20 [2] 2.4 km (2:13 / km) +20m 2:08 / km
shoes: nike tennis shoes

To school

tennis 1:45:00 [3]
shoes: nike tennis shoes

Practice.

3 PM

cycling- road 6:23 [3] 2.4 km (2:40 / km) +40m 2:27 / km
shoes: nike tennis shoes

Home.

5 PM

running 33:28 [2] 6.94 km (4:49 / km) +90m 4:32 / km
ahr:174 max:195 shoes: Nike Free 5 (lumo)

Past norscot, down leslie, into Greenpark, past Alex's, past the Ballantines, back up through the boom, past Liams house, back home past redberry. Took it nice and chilled most of the way, just pushed the last 500m (homeward bound strava seg). (Did the last 500m in about 1:40 (3:20/km)).

Tuesday Sep 16, 2014 #

7 AM

cycling- road 5:50 [2] 2.4 km (2:26 / km) +20m 2:20 / km

To school.

10 AM

cycling- road 5:41 [3] 2.4 km (2:22 / km) +40m 2:11 / km

Home. Another pb :)
10/13

5 PM

running warm up/down 11:01 [2] 2.3 km (4:47 / km) +20m 4:35 / km
shoes: nike free run +2

Warm up jog to school.

dynamic stretching warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: nike free run +2

6 PM

running 12:21 [4] 4.0 km (3:05 / km)
shoes: barefoot

5- 800m with about 2:30 rest between each.
1st track session in a few weeks, so decided I wasn't going to push too hard, but times were still pretty decent- so I obviously haven't lost too much speed. Also had John and Lindo to run with for the first 4, so that probably helped.
2:28
2:26
2:30
2:29
2:28

running warm up/down 13:18 [2] 2.7 km (4:56 / km) +40m 4:35 / km
shoes: nike free run +2

Short cd jog with Ash and Mel and then back home. Legs feeling a little heavy on the hills.

Monday Sep 15, 2014 #

7 AM

cycling- road 5:57 [2] 2.4 km (2:29 / km) +20m 2:23 / km

To school.

10 AM

cycling- road 5:51 [3] 2.4 km (2:26 / km) +40m 2:15 / km
(rest day)

Home. Proper pb this time :)
9/13

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