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Attackpoint - performance and training tools for orienteering athletes

Training Log: D-MAN

In the last 7 days:

activity # timemileskm+m
  Running4 3:16:57 26.01(7:34) 41.86(4:42)
  Strength2 30:00
  Core2 20:00
  Orienteering1 18:10 2.86(6:21) 4.61(3:56)
  Total4 4:25:07 28.88 46.47
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ThFrSaSuMoTuWe

Monday Apr 23 #

Running 35:00 [2] 7.12 km (4:55 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run around Banff trail. My knee was way worse than I was expecting so only did 35min, it started to feel a lot better by the end but didn't want to push it. Really nice out 13C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Sunday Apr 22 #

Running warm up/down 15:15 [2] 3.02 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 18:10 [4] 4.61 km (3:56 / km)
shoes: Inov 8 F-lite 195-Pink

AM Sprint training at MRU at 1:4000. Our 4th winter is finally over and the snow is melted (for the most part haha). Felt pretty good, nice to be back orienteering. Good routes and speed throughout for the first time out in awhile, a few choices that might have been a few seconds slower. Managed to fall pretty hard on basically the only patch of snow/ice and banged up my knees pretty bad. Nice out 8C, N wind at 15 km/h.

Running warm up/down 16:00 [2] 3.02 km (5:18 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Warm down run one I cleaned up the blood, knees were sore.

Strength 15:00 [3]

PM Strength/Core.

Saturday Apr 21 #

Note
(rest day)

Friday Apr 20 #

Running 1:30:00 [3] 18.98 km (4:45 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Long run down to the river and then W to Shouldnice Park and back. Nice out 8C/11C. Felt tired in the legs from yesterday.

Core 10:00 [3]

PM Core.

Note

PM Hike around Glenbo 3h50min (11.15km)

Thursday Apr 19 #

Running warm up/down 15:20 [2] 3.25 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run down to the river.

Running intervals 10:07 [4] 3.34 km (3:02 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Intervals along the river, 10x1' R1'. Felt pretty good, nice to run a bit faster. Nice out 6Cish light wind.
1:00.52 3:05/km
1:01.35 3:02/km
1:00.75 3:02/km
1:00.25 3:02/km
1:00.20 3:06/km
1;00.95 3:02/km
1:01.25 3:01/km
1:00.30 3:04/km
1:01.15 2:56/km
1:00.35 2:54/km

Running warm up/down 15:15 [2] 3.13 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

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Injuries

R Upper LegImpact wound / trauma1,131+days
R KneeOther1,311+days
R FootOther1,396+days
R FootOther1,439+days
R KneeOther1,709+days
R KneeOther1,740+days
L FootOther2,178+days
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