Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 5, 2014:

activity	#	time	miles		km		+m
Orienteering	4	2:55:19	17.26	(10:09)	27.78	(6:19)	790
Flexibility	6	2:25:00
Cycling	3	1:57:56	16.7		26.87		150
Walking	2	25:00	0.62		1.0
Running	2	20:00	2.31	(8:41)	3.71	(5:23)	55
Core	1	10:00
Total	7	8:13:15	36.88		59.36		995
[1-5]	6	5:48:15

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Sunday Oct 5, 2014 #

Running warm up/down 10:00 [2] 1.75 km (5:43 / km) +40m 5:08 / km
shoes: Inov-8 OROC 280

AM Warm up run. My knee was very sore.

Orienteering race 33:12 [5] 4.9 km (6:47 / km) +215m 5:33 / km
shoes: Inov-8 OROC 280

PM US Middle Nationals at Letchworth State Part East at 1:10000. Ended up with a mp which was fustrating. I skipped the 15th control which was in a line with the 16th control. I ended up running within 20m of the control, it makes sense why some things took a bit longer to get too and why I never hit the trail. Had a very good race otherwise and am still very happy: could have been about 15s faster to #1 but was being safe since I thought it was a tricky control, #7-10s- had to check another control in a re-entrant, #8-10s-slow making sure I nailed it, #10-20s, #18-5s-saw the feil and thought it was the end of it, didn;t look at my compass and ran too far left and had to run to the actual end of the feild. My knee was very sore when warming up so I didn't think I would be able to run fast enough but managed in the race. Cool morning around 8C.

C • damn 2

Walking warm up/down 15:00 [1]
shoes: Nike Air Pegasus 29 2014

PM Warm down walk to #15 just to see the dam thing.

Flexibility 15:00 [0]

PM Stretch.

Middle Blue - Splits

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.

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