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Training Log Archive: D-MAN

In the 7 days ending Aug 20, 2015:

activity	#	time	miles		km		+m
Flexibility	7	4:40:00
Orienteering	4	2:49:18	15.69	(10:47)	25.25	(6:42)	605
Running	4	1:15:26	8.91	(8:28)	14.35	(5:15)	45
Total	7	8:44:44	24.6		39.6		650
[1-5]	5	4:04:44

1:51

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Thursday Aug 20, 2015 #

Event: ONB COC2015: Sprint Race, University of PEI

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run on the indoor track at U PEI.

Orienteering race 15:16 [5] 4.0 km (3:49 / km) +25m 3:42 / km
shoes: Inov-8 X-Talon 190

AM COC Sprint at the University of Prince Edward Island at 1:4000. My plan was just to do my orienteering and let my running take care of itself. Had a good race but made a big mistake near the end, I think this is where I started to feel the heat a bit and get a little tired. I lost concentration for one second and got ahead of myself a bit. I stopped one building too early and ended up loosing 25s to #17, might have been a bit more or a bit less. Still ended up winning by 1:03. Warm out 27C but felt around 32C. The added fence added in a bit of an extra challenge but I think they could have been used a bit better. Fun course but a bit more route choice would have been nice. All in all fun course and map.

C • Sprint 2

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Inov-8 X-Talon 190

AM Warm down run.

Note

PM Cold bath 15min.

Flexibility 30:00 [0]

PM Stretch.

Sprint C5 - Splits

Wednesday Aug 19, 2015 #

Running 15:10 [2] 3.08 km (4:55 / km) +15m 4:48 / km
shoes: Asics GEL-Speed Star 5 2015

PM Run in Charlottetown along University Ave to stretch out the legs for tomorrows COC Sprint. Warm out 28C felt like 36C. Did three strides at the end, feeling good.

Flexibility 1:00:00 [0]

PM Stretch.

Tuesday Aug 18, 2015 #

Note
(rest day)

Flexibility 30:00 [0]

PM Stretch.

Monday Aug 17, 2015 #

Event: ONB Ocean Floor Sprint, HPP fun raiser, Hopewell Rocks Provincial Park, NB

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 #

Event: ONB COC2015: Middle Distance, Hillsborough, NB

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.

Middle 10 - Splits

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 #

Event: 2015 Canadian Orienteering Championships

Note
(rest day)

Flexibility 45:00 [0]

PM Stretch.

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