Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 10 days ending Aug 12, 2018:

activity

time

miles

Orienteering

6:14:56

35.95

(10:26)

57.86

(6:29)

1110

Running

2:17:05

15.31

(8:57)

24.64

(5:34)

Strength

15:00

Core

10:00

Total

8:57:01

51.26

82.5

1110

1:56

0:00

» now

Sunday Aug 12, 2018 #

Running warm up/down 5:00 [2] 0.81 km (6:10 / km)
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering 1:36:19 [3] 13.87 km (6:57 / km) +550m 5:48 / km
shoes: Inov-8 OROC 280 2016

PM Training at Long Lake with Eric. Ran the WCOC Long course from 2011 at 1:15000. Mass start with Eric running pretty much together for the first 3/4 but on different routes for the most part. Navigation was pretty solid with only a few little things and one 1min mistake just missing a shallow re-entrant. Still a bit tired but was taking it fairly easy and making sure my orienteering was as perfect as possible. Also was taking some more challenging route to work on the orienteering instead of just running on the trails all the time. Nice out around 20Cish.

Running warm up/down 5:00 [2] 0.92 km (5:26 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Note

PM Cold bath in the Yukon River 10min.
PM Stretch 60min.

Core 10:00 [3]

PM Core.

Saturday Aug 11, 2018 #

Running warm up/down 15:00 [2] 2.99 km (5:01 / km)
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering 39:42 [3] 5.59 km (7:06 / km)
shoes: Inov-8 OROC 280 2016

PM Training at MacPherson at 1:10000. Ran the Yukon Middle Champs course minus one leg plus a special second loop by EK. Went pretty well, a few mistakes but controls would have cut down or eliminated those completely. Learn't a lot for NAOC especially to do with the compass. Cool compared to what I'm use to 20Cish. Definitely felt a bit tired and jet lagged.

Running warm up/down 10:00 [2] 1.72 km (5:49 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Friday Aug 10, 2018 #

Note
(rest day)

Travel.

Thursday Aug 9, 2018 #

Running warm up/down 15:00 [2] 2.82 km (5:19 / km)
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering race 40:55 [5] 5.7 km (7:11 / km) +305m 5:40 / km
shoes: Inov-8 OROC 280 2016

PM WOC Relay first leg at Turaida. Went pretty well, missed one forking in the first part to #5 which cost me probably 1min, can't explain it other than I was oxygen deprived. Also lost about 1:30 to #9 as I hit both of the other forking controls first so I was really nervous and stressed that I would go too far. Other than that it was a decent race with a few other small things and losing 1min to #14 because I decided to cut through the re-entrant and climb which was a bad choice. I thought I would have the legs for it and save some time but I was completely dead. 22nd place on the first leg which wasn't great, lost 3 places right at the end with that stupid route choice. Probably my best first leg to date though. The team placed 24th. Hot out 29C.

Running warm up/down 10:00 [2] 1.35 km (7:24 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Wednesday Aug 8, 2018 #

Orienteering 33:00 [2] 4.31 km (7:39 / km)
shoes: Inov-8 OROC 280 2016

AM Relay model map Ratnieki. Felt pretty good physically but was taking it pretty easy. Also pretty good technically but had a few shaky controls. Nice out 25Cish.

C • Great runs this week D. 6

Note

PM Stretch 90min.

Tuesday Aug 7, 2018 #

Running warm up/down 15:15 [2] 2.7 km (5:39 / km)
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering race 40:31 [5] 5.9 km (6:52 / km) +235m 5:44 / km
shoes: Inov-8 OROC 280 2016

PM WOC Middle in Sigulda. Made a few too many mistakes, #1- 1min-thought I was lower down the spur that I actually was but also should have had a better plan, #4-1:30min- thought I was where the control should be but just didn't see it above me slightly, knew I was the right distance but was unsure if it was above or below me, #18-45sec-should have had a better plan with the trail, ended up getting pulled off by another runner. Definitely had a few other little things but nothing worth noting. Felt physically very strong which was nice and I managed to win the split to the last control and the finish. Need to get my navigation to the next level because I know I can do some serious damage physically. Can't complain with 46th place but my goal was the top 40. I think its pretty good for only running in Latvian forest twice and not doing to many training's or racing in the forest. Nice out 24Cish.

Running warm up/down 10:00 [2] 1.55 km (6:27 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Monday Aug 6, 2018 #

Running warm up/down 5:00 [2] 1.01 km (4:57 / km)
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering 26:06 [3] 3.75 km (6:58 / km)
shoes: Inov-8 OROC 280 2016

AM Middle model at Taleni. Ran a short course at a faster pace today except I took most of the uphills quite easy. Felt much better in the terrain and in the legs. Really happy with my navigation today and didn't make any mistakes. Feeling confident for the Middle tomorrow and the body should feel really good too. Nice out around 23Cish.

Note

PM Stretch 90min.

Sunday Aug 5, 2018 #

Orienteering 50:01 [2] 6.49 km (7:42 / km)
shoes: Inov-8 OROC 280 2016

PM Run around the middle model map Taleni. Just trying to get use to the terrain and mapping. Pretty much what I expected for the first time in Latvian forest. Felt a bit tired and sore from the racing yesterday.

Note

AM/PM Stretch 90min.

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia

Running warm up/down 15:00 [2] 3.15 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 11:37 [5] 3.5 km (3:19 / km)
shoes: Inov-8 X-Talon 190 2018

AM WOC Sprint Qualification at Kronvalda parks in Riga. Solid race but made one small 7sec mistake to #13-I ran to the wrong olive green area. Also was a bit slow to #10,15,17 because I was a bit hesitant and cautious. I was confident I could qualify with a fast and technically good race. I remember thinking to myself in the first third of the course if I was pushing hard enough physically since it was a lot of left or right choices with fast running. Despite the small mistake my speed was fast enough to qualify for the final, 12th in heat B 37sec behind the winner. I felt physically strong. The course was quite fun and one of the better sprint qualifications that I’ve run. Warmish probably around 25C.

Running warm up/down 10:00 [2] 1.67 km (5:59 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run.

Running warm up/down 10:00 [2] 2.05 km (4:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 16:45 [5] 4.3 km (3:54 / km) +20m 3:48 / km
shoes: Inov-8 X-Talon 190 2018

PM WOC Sprint Final at Vecriga right in the center of Riga. Ahhhhhh. I was pretty tired from the qualification and only getting 4 hours sleep the night before due to nerves, hot weather and loud music from an outdoor concert in town. It was awesome racing in the old town of Riga for the final! I was slipping and sliding around on the slick cobble stone roads since it was pouring rain for a lot of my race and I was just not feeling comfortable in those conditions and basically scared of falling (falling last week in a sprint race in dry conditions didn't help when thinking about that). I had a decent race going to #7 and then I missed seeing the best route to #8 but made a huge mistake executing the route that I saw as I thought I could get through a narrow passage but it was impassable. All the rain made the map reading more complicated and I physically felt very tired. Didn't have the right mindset and couldn't stop thinking about how shitty I felt in the legs and how much the wet slippery ground was slowing me down. Tried to tell myself before that everyone would be tired just like me but I think the added rain and slippery ground got to me. I haven't really trained in slippery conditions like that and don't think I could have prepared for that. I mean I have run in the rain but NA pavement has mush more grip than those cobble streets. After my 30sec mistake it was extremely hard to mentally and physically push to the finish. I wasn't very motivated at all after that but tried to make the most of it. Pretty mush got worse from there with some other bad routes and small mistakes and slow running. Definitely not satisfied with another 44th place when I know I have a top 30 in me. I was still very happy to be in the final with all the big names. Just more motivation to keep improving! 23Cish

C • Nice work 2

Running warm up/down 11:50 [2] 1.9 km (6:14 / km)
shoes: Inov-8 X-Talon 190 2018

PM Warm down run.

Friday Aug 3, 2018 #

Orienteering 15:00 [2] 3.16 km (4:45 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run around the sprint model. Did 10min easy, 5min fast, 5min easy.

Orienteering 5:00 [3] 1.29 km (3:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run around the sprint model map Sarkandaugava at 1:4000. Did 4 strides at the end to get the legs moving. Felt good and am ready for tomorrow. Hot out 28C and humid.

Note

PM Stretch 75min

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