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Training Log Archive: D-MAN

In the 7 days ending Aug 12, 2012:

activity # timemileskm+m
  Speed Skating Training4 5:45:00
  Orienteering3 3:10:02 15.84(12:00) 25.5(7:27) 690
  Cycling4 1:37:01 14.64 23.56
  Running5 1:31:19 9.59(9:31) 15.43(5:55) 50
  Strength1 1:00:00
  Regeneration1 11:00
  Flexibility1 10:00
  Flexability1 10:00
  Total6 13:34:22 40.07 64.49 740
  [1-5]6 13:03:22

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MoTuWeThFrSaSu

Sunday Aug 12, 2012 #

Running warm up/down 10:00 [2] 1.91 km (5:14 / km)
shoes: Inov-8 OROC 280

AM Warm up run at S L Ranch before the WCOC Long.

Orienteering race 1:35:34 [5] 12.8 km (7:28 / km) +425m 6:24 / km
shoes: Inov-8 OROC 280

AM WCOC Long at S L Ranch. Started out a bit sloppy and then lost concentration on the long leg early and ended up running way around which cost me around 3:30. Made several hooks and hesitations trying to make sense of the map. Steven and Brian caught me at #8 and pretty well ran to #9 together and in frustration of them catching me I tried to break away from them and did until #14 when I made a little mistake missing an indistinct trail, I probably had a 1 minute on them. Steven and I traded the lead until #22 when I went brain dead and turned left into a marsh instead of right and he got ahead of me as well as Brian who Steven and I had a bit of a gap on. I lost 3:40 on #22 and 1:00 on #23. From there on in it wasn't fare to the finish but I was starting to cramp up and had no speed left. Finished 5/14 overall and 5/10 Westerns. Actually ran 16.13 km.

Western Canadians - Long: Course 10 - Splits

Saturday Aug 11, 2012 #

Event: Canadian Champs
 

Running warm up/down 16:00 [2] 2.72 km (5:53 / km)
shoes: Inov-8 OROC 280

AM Warm up run to the start of the WCOC Middle at Elbow Bluffs.

Orienteering race 38:45 [5] 4.7 km (8:15 / km) +165m 7:01 / km
shoes: Inov-8 OROC 280

AM WCOC Middle at Elbow Bluffs. Started out really well catching Will C at #5, 30s bobble at #6 and then lost control at #7 losing 3:15 ish and then got sloppy, #10- 1:30, #11/12/13- 0:10. Probably wasn't running full out after losing 3 minutes, pretty discouraging. 5/16 overall and 4/11 Westerns. Actually ran 6.06 km.

Running warm up/down 12:01 [2] 2.27 km (5:18 / km)
shoes: Inov-8 X-Talon 190

PM Warm up run at Fish Creek before the WCOC Sprint.

Orienteering race 20:18 [5] 2.8 km (7:15 / km)
shoes: Inov-8 X-Talon 190

PM WCOC Sprint at Fish Creek. Started out sloppy and it just got worse from there. Bad legs #6- 0:35, #14- 2:21 and just too slow throughout with alot of hesitations. Placed 10/14 overall and 6/10 Westerns.

Western Canadians, Middle: Course 10 - Splits

Thursday Aug 9, 2012 #

Cycling 11:37 [2] 3.76 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:30:00 [2]

AM Short track ice.

Flexibility 10:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Wednesday Aug 8, 2012 #

Cycling 11:29 [2] 3.76 km (3:03 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up spin.

Speed Skating Training 1:30:00 [3]

AM short track ice.

Running warm up/down 2:55 [1] 0.45 km (6:29 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

Flexability 10:00 [0]
shoes: Nike Air Pegasus 27 2011

AM Stretch.

Running warm up/down 10:45 [2] 1.93 km (5:34 / km) +50m 4:56 / km
ahr:137 max:156 shoes: Nike Air Pegasus 27 2011

PM Warm up run around Edworthy Park.

Orienteering race 35:25 [3] 5.2 km (6:49 / km) +100m 6:13 / km
ahr:170 max:187 shoes: Inov-8 OROC 280

PM FWOC Wednesday night meet at Edworthy Park. Nice night 22C ish. A few hooks and hesitations but a clean race overall. Actually ran 6.03 km.

Tuesday Aug 7, 2012 #

Cycling 11:05 [2] 3.76 km (2:57 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 1:30:00 [3]

AM Short track ice.

Cycling warm up/down 5:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Warm down spin.

Cycling 12:03 [2] 3.76 km (3:12 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Cycling warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up spin.

Strength 1:00:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Weights/Core.

Regeneration 11:00 [0]

PM Hot and cold bath at the U of C Sport Medicine Centre. 1' alternating starting and finishing on cold.

Running warm up/down 15:00 [1] 2.25 km (6:40 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog after the am training.

Monday Aug 6, 2012 #

Cycling 11:07 [2] 3.76 km (2:57 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Running warm up/down 4:38 [2] 0.9 km (5:09 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm up run.

Speed Skating Training 1:15:00 [2]

AM Short track ice.

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Nike Air Pegasus 27 2011

AM Warm down jog.

Cycling 14:40 [2] 4.76 km (3:05 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from Bowmont Park to map it.

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