Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 18, 2011:

activity	#	time	miles		km		+m
Orienteering	4	4:32:30	13.11		21.1		820
Running	3	46:00	4.6	(10:00)	7.4	(6:13)
Walking	1	20:00
Total	4	5:38:30	17.71		28.5		820

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Monday Jul 18, 2011 #

Orienteering warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Mizuno XC Wave Kaze 2 2010

AM Warm up on the warm up map.

Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: Mizuno XC Wave Kaze 2 2010

AM Warm up run.

Orienteering race 14:08 [5] 2.7 km (5:14 / km) +55m 4:45 / km
shoes: Mizuno XC Wave Kaze 2 2010

AM WCOC Sprint at Hillcrest. Good run lost time on: #1 - 15s, #6 - 11s-bad route choice but thought it would be faster at the time as I did see the other route, #7 - 3s came to the hill on the far South and had to run North to the control, #8 - just had to loop back a bit maybe 4s, #10 - 12s missed the trail and had to cut through the woods and was confused as where I was exactly on the trail. Totall time lost 45s ouch.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog with Steven, went and checked out what I did to #1, just didn't read my map and have a full plan to get the control, should have noticed the cutline on the map and should have taken it to get to the control.

WCOC Sprint Course 5 - Splits

Sunday Jul 17, 2011 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: La Sportiva Crosslite #2 2010

AM Warm up run.

Orienteering race 2:49:46 [5] 12.0 km (14:09 / km) +550m 11:31 / km
shoes: La Sportiva Crosslite #2 2010

AM WCOC Long at Long Lake Southeast. Started off ok for the first 5 controls and then ate shit on the long leg to 6 and pretty much walked or jogged the ret of the course. Probably should have called it quits at #9 and was planning on it but thought I should just finish which was a bad decision becaues my hamtrings started to cramp around #14 when I would lift my legs up to get over the deadfall and on the steep uphills.

WCOC Long (WRE) Course 10 - Splits

Saturday Jul 16, 2011 #

Event: Canadian Orienteering Championships

Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: La Sportiva Crosslite #2 2010

AM Warm up on the warm up map.

Running warm up/down 8:00 [2] 1.3 km (6:09 / km)
shoes: La Sportiva Crosslite #2 2010

AM Warm up jog to the start.

Orienteering race 34:42 [5] 4.6 km (7:33 / km) +215m 6:07 / km
shoes: La Sportiva Crosslite #2 2010

AM WCOC Middle at Hidden Lakes. Good race besides a terrible 3 min + mistake to the first control thought I was on track but I guess I wasn't careful enough with the compass, maybe a bit safer route would have been a good choice. Got screwed up going to #5, was on track perfectly but second guessed how far I had gone and was looking in the closed clearing but there wasn't really a hill there, lost 1:46 ish. Probably would have taken a different route to #8 but Brian caught me and was running with him so didn't. Everything else was good just some extra slow downs in some hard to read places 8-9 and 9-10.

Running warm up/down 13:00 [1] 1.8 km (7:13 / km)
shoes: La Sportiva Crosslite #2 2010

PM Warm down jog with Steven, went and checked out what I did to #1 a bit. Just wasn't using my compass well enough.

WCOC Middle Course 10 - Splits

Friday Jul 15, 2011 #

Walking 20:00 [1]
shoes: Nike Air Pegasus 25 2010

PM Walk around Hi Country RV Park. Achilles still feels a little weird.

Orienteering 40:54 [2]
shoes: La Sportiva Crosslite

PM Around Ear Lake Model Map for the WCOC's and COC's. Achilles not 100% but pretty close we will see tomorrow in the WCOC Middle. Screwed up the first control I went to but good after that, just wasn't into orienteering and the map.

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