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Training Log Archive: D-MAN

In the 7 days ending Oct 4, 2014:

activity # timemileskm+m
  Cycling4 2:43:28 16.7 26.87 150
  Flexibility6 2:40:00
  Orienteering3 2:22:07 14.22(10:00) 22.88(6:13) 575
  Core2 20:00
  Walking1 10:00 0.62(16:06) 1.0(10:00)
  Running1 10:00 1.22(8:13) 1.96(5:06) 15
  Strength1 7:00
  Total7 8:32:35 32.75 52.71 740
  [1-5]6 5:52:35

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Saturday Oct 4, 2014 #

Orienteering warm up/down 10:00 [2] 1.59 km (6:17 / km)
shoes: Inov-8 OROC 280

AM Warm up run on the warm up map.

Orienteering race 1:34:48 [5] 12.7 km (7:28 / km) +450m 6:20 / km
shoes: Inov-8 OROC 280

PM US Long Nationals at Letchworth State Part East at 1:15000. Ended up 2nd overall. Had a good race but lost some time: #5-20s, #8-1:30-don't know how? maybe a bad route, climbed one re-entrant I shouldn't have?, #12-2:40-lost contact and had to relocate, #15-20s, #17-40s-didnlt go far enough and hooked it, #18-20s was too high and hooked it, #19-25s was too high and hooked it, lost 5:45 total. My knee was pretty sore so I couldn't push like I wanted too which was frustrating. Cooler day around 14C.

Flexibility 20:00 [0]

PM Stretch.

Long Blue - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 

Running warm up/down 10:00 [2] 1.96 km (5:06 / km) +15m 4:55 / km
shoes: Inov-8 X-Talon 190

PM Warm up run.

Orienteering race 14:50 [5] 3.9 km (3:48 / km) +60m 3:32 / km
shoes: Inov-8 X-Talon 190

PM US Sprint Nationals at Genesee Valley Park at 1:5000. Ended up 1st overall. Had a good race but lost a few seconds on a number of controls- #5-3-5s, #6-5s, #8-2-3s-bad route, #13-2s,#14-2s, #16-2s-thought it was the wrong code, #18-5s, #21-5s-that would be a perfect race so I probably would say I lost 15-20s that I am unhappy with. Taped my knee so it wasn't that bad but it was sore a bit before and a bit afterwords. Nice day 22C and pretty windy in some of the open fields.

Walking 10:00 [1] 1.0 km (10:00 / km)

PM Warm down walk.

Flexibility 30:00 [0]

PM Stretch.

Sprint Blue - Splits

Thursday Oct 2, 2014 #

Flexibility 45:00 [0]

PM Stretch.

Wednesday Oct 1, 2014 #

Cycling 10:21 [2] 3.68 km (2:49 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

Had AT this afternoon, IFC. A bit irritated afterwords.

Orienteering 22:29 [2] 4.69 km (4:48 / km) +65m 4:29 / km
shoes: Asics GEL-Speed Star 5 2011

PM First time running in a week. Forgot to wear my HR monitor which makes sense...its been too long since I have ran last. O-tervals at SAIT at 1:4000- took it easy since my knee was not liking it too much, smooth and no mistakes. Knee was a little sore and then progressively got worse, hopefully its just because it was a bit irritated from AT. Nice night 14C.

Flexibility 15:00 [0]

PM Stretch.

Tuesday Sep 30, 2014 #

Cycling 40:19 [2] 13.13 km (3:04 / km) +150m 2:54 / km
shoes: Nike Air Pegasus 27 2011

AM Bike to and and back from Marda Loop Physio. Nice morning, getting cooler out 10C and a tiny bit of rain.

Note

Had physio this morning for my knee again. Got a bunch of IMS again and some IFC, it should be good to go now.

Cycling 8:41 [2] 2.7 km (3:13 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Note

PM 60min in the steam room.

Flexibility 20:00 [0]

PM Stretch.

Core 10:00 [3]

PM Core/Strength.

Monday Sep 29, 2014 #

Cycling 10:39 [2] 3.68 km (2:54 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Note

Had AT this morning, IFC.

Cycling 10:56 [2] 3.68 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Note

PM 45:00 in the steam room.

Cycling 30:00 [3]

PM Stretch.

Cycling 7:00 [3]

PM Hip strength.

Sunday Sep 28, 2014 #

Cycling 10:00 [2]
ahr:114 max:133 shoes: Northwave Revolution Road Shoe

PM Warm up on the wind trainer.

Cycling 25:00 [3]
ahr:146 max:170 shoes: Northwave Revolution Road Shoe

PM Tempo type workout on the wind trainer. Knee felt good. Hard to get the HR up on the bike, my legs were pretty dead.

Cycling 10:32 [2]
ahr:123 max:171 shoes: Northwave Revolution Road Shoe

PM Warm down on the wind trainer.

Core 10:00 [3]

PM Core/strength.

Strength 7:00 [3]

PM Hip strength.

Flexibility 30:00 [0]

PM Stretch.

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