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Training Log Archive: D-MAN

In the 7 days ending Aug 18, 2015:

activity # timemileskm+m
  Flexibility7 4:10:00
  Running4 2:35:52 20.71(7:31) 33.34(4:41) 240
  Orienteering3 2:34:02 13.2(11:40) 21.25(7:15) 580
  Core2 20:00
  Total7 9:39:54 33.92 54.59 820
  [1-5]5 5:29:54

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Tuesday Aug 18, 2015 #

Note
(rest day)

Flexibility 30:00 [0]

PM Stretch.

Monday Aug 17, 2015 #

Running warm up/down 15:00 [2] 2.95 km (5:05 / km) +15m 4:58 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run.

Orienteering race 10:44 [5] 2.5 km (4:18 / km) +65m 3:48 / km
shoes: Inov-8 X-Talon 190

AM Hopewell Rocks ocean floor sprint at 1:4000. First time running on the ocean floor, great fun in the mud (I was not expecting so much mud). Good run again maybe one hook 5s and some extra seconds trying to check the codes on the map since there were no extra control descriptions. Nice morning 22C.

Running warm up/down 5:01 [2] 0.92 km (5:28 / km)
shoes: Inov-8 X-Talon 190

AM Warm down run.

Orienteering warm up/down 15:00 [2] 2.26 km (6:38 / km) +30m 6:13 / km
shoes: Inov-8 OROC 280 2015

PM Warm up on the warm up map at 1:7500.

Orienteering race 50:45 [5] 6.57 km (7:43 / km) +140m 6:59 / km
shoes: Inov-8 X-Talon 190

PM Fishbones #1 at White Rock Recreation Area at 1:7500. Started out bad with 1:30 mistake to #1, then was running well until near the end when the heat started getting to me and I made multiple 2min ish mistakes. Warm out around 27C but felt warmer probably around 32-34C. Course distance was 5.4km.

Running warm up/down 5:15 [2] 0.84 km (6:15 / km)
shoes: Inov-8 OROC 280 2015

PM Warm down run. Went back and jogged #1 only took me 1:30.

Note

PM Cold bath 10min.

Flexibility 10:00 [0]

PM Stretch.

Sunday Aug 16, 2015 #

Orienteering 15:00 [2] 2.42 km (6:12 / km) +30m 5:50 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run on the WU map.

Orienteering race 36:05 [5] 4.3 km (8:23 / km) +165m 7:02 / km
shoes: Inov-8 OROC 280 2015

AM/PM COC Middle at White Rock Recreation Area. My plan was to take it easier and minimize the risk as much as possible by using the trails whenever I could. Started off carefully and then got things going. I had a good race going until (just some small 10s mistakes) I made a huge mistake on the second last control, #20 where I rushed things just a bit leaving the control and I payed for it. I had been really good taking my time all throughout the race up until this point. I ended up loosing 2:30+ on this leg. Really warm out around 28C felt warmer with the humidity, probably 32-34C. Tough in the heat but never really felt like I was suffering too bad, just sweating like crazy. Fun course and map!

Not too sure how I ended up winning by over 10min but I did :).

Running warm up/down 10:00 [2] 1.76 km (5:41 / km) +15m 5:27 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Note

PM Cold bath 15min.

Flexibility 45:00 [0]

PM Stretch.

Saturday Aug 15, 2015 #

Orienteering 26:28 [2] 3.2 km (8:16 / km) +150m 6:42 / km
shoes: Inov-8 OROC 280 2015

PM Checking out the model map (White Rock Recreation) in Hillsbourough at 1:10000. Nice out 28C.

Flexibility 1:00:00 [0]

PM Stretch.

Friday Aug 14, 2015 #

Note
(rest day)

Flexibility 45:00 [0]

PM Stretch.

Thursday Aug 13, 2015 #

Running warm up/down 20:00 [2] 4.09 km (4:53 / km) +10m 4:50 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running 15:00 [4] 4.16 km (3:36 / km) +30m 3:29 / km
shoes: Asics GEL-Speed Star 5 2015

PM Tempo along the highway (Sunrise Trail) from my uncles cabin. Really warm out with the humidity 25C but probably felt more like 30C with a SE wind at about 10-15km/h. These last two days running are probably the most I have ever sweat. Nice to get a fast run in before COC's start.

Running warm up/down 25:25 [2] 5.31 km (4:47 / km) +40m 4:37 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back to the cottage.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Wednesday Aug 12, 2015 #

Running 1:00:11 [3] 13.31 km (4:31 / km) +130m 4:19 / km
ahr:151 max:176 shoes: Asics GEL-Speed Star 5 2015

PM Run from Brian and Jen's down Glooscap Trail past Brooklyn and Newport for a bit and back. Pretty warm out with the 80% humidity, 24C but felt like 32C, with a 15km/h S wind. Started out decently fast so just kept going. Felt a little sore/tired from yesterday. It was tough going up the long steep hill at the end. Light rain iff and on for the last 20min.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

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