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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering4 3:53:16 21.07(11:04) 33.91(6:53) 1125
  Running5 2:20:47 16.04(8:47) 25.81(5:27) 157
  Core2 20:00
  Total6 6:34:03 37.11 59.72 1282

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Sunday Sep 25, 2016 #

Running warm up/down 16:00 [2] 2.79 km (5:44 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering race 16:37 [5] 4.4 km (3:47 / km) +50m 3:34 / km
shoes: Inov-8 X-Talon 190 2016

AM NAOC Sprint at Dartmouth Central Campus at 1:4000. I put many hours preparing for this race and made sure I knew the campus like the back of my hand. Ran very well (one bad route choice to #19-thought there was equal climb both ways so I climbed extra). Also went left to #18 which was probably 5m longer. I tried to push the speed but my legs were definitely not in 100% shape after the long. Another close call with Will, 2sec in 2014 and 3sec this year. So happy to win two consecutive NAOC Sprint golds! Course distance was measured at 4km with 70m climb but I think they did that going through the cemetery which would have been way slower. From my measurement I get 4.4km with 50m climb. Also I was very surprised to see that we had no controls in the cemetery after they said we would have several. Cool 10C.

Running warm up/down 10:00 [2] 1.36 km (7:21 / km) +5m 7:13 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Running warm up/down 10:00 [2] 1.67 km (5:59 / km) +5m 5:54 / km
shoes: Inov-8 X-Talon 190 2016

Orienteering race 12:52 [5] 3.2 km (4:01 / km) +65m 3:39 / km
shoes: Inov-8 X-Talon 190 2016

PM NAOC Sprint Relay at Dartmouth Central Campus at 1:4000. Ran the second leg- Louise, Me, Will, Emily. Another solid race with a little bobble right out of the start but nothing major. My legs were pretty tired so I didn't feel like I had any speed. Really fun race and great the we won! Measured the distance as 3.2km not 2.7km.

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Saturday Sep 24, 2016 #

Running warm up/down 15:00 [2] 2.31 km (6:30 / km) +30m 6:06 / km
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering race 1:56:42 [5] 13.7 km (8:31 / km) +575m 7:02 / km
shoes: Inov-8 OROC 280 2016

AM/PM NAOC Long at Burnt Mtn at 1:15000. Started off well again and was running quite steady. Decided to go straight on the long leg to #10 as I didn't see the trail option to the left but still managed a decent time. Made a huge mistake going to #12- got on the wrong trail and couldn't figure it out losing 6min. Pretty steady after that. Good enough for the bronze. Nice out 14-15C.

Running warm up/down 6:00 [2] 0.83 km (7:14 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Note

PM Stretch 45min.

Friday Sep 23, 2016 #

Orienteering warm up/down 15:15 [2] 2.33 km (6:33 / km) +50m 5:55 / km
shoes: Inov-8 OROC 280 2016

PM Warm up on the wu map. My left hamstrings is still quite sore.

Orienteering race 31:48 [5] 5.5 km (5:47 / km) +205m 4:52 / km
shoes: Inov-8 OROC 280 2016

PM NAOC Middle at Oak Hill at 1:10000. Was expecting it to be pretty scrappy based on the wu map but it was actually very good run-ability in my opinion. I started off quite well but I was taking very safe routes around on the trails (almost too safe). The legend eventually caught me going to #8. It was amazing running with him until he started to slowly pull away going to #22. Really happy to know I have the speed to stick with him. His technique is unbelievable! Not the way I wanted to win gold but that was out of my control. Really excited to run the WOC Middle in Estonia next year! Nice out 17C.

Running warm up/down 15:00 [2] 1.95 km (7:42 / km) +15m 7:24 / km
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Note

PM Stretch 45min.

Thursday Sep 22, 2016 #

Orienteering 24:30 [2] 2.95 km (8:18 / km) +140m 6:43 / km
shoes: Inov-8 OROC 280 2016

PM NAOC Middle Model at Storrs Pond 1:10000. I didn't think much of the mapping at all, pretty poor in my opinion. Hoping for something much better tomorrow. (and am told it will be much better!) Really warm 28C.

Orienteering 15:32 [2] 1.83 km (8:29 / km) +40m 7:39 / km
shoes: Inov-8 OROC 280 2016

PM NAOC Long Model at Burnt Mountain at 1:15000. Really fun and technical with all the rock/cliffs. Probably will have to put on the magnifier for the race. Really warm 28C.

Note

PM Stretch 60min. Left hamstring is feeling a bit sore probably from the sprints on Tuesday...

Wednesday Sep 21, 2016 #

Note
(rest day)

PM Stretch 30min.

Tuesday Sep 20, 2016 #

Running intervals 3:07 [4] 1.24 km (2:31 / km) +12m 2:24 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals 6X200m R1'. The speed felt good.
Times:
31.82 202m
31.60 204m
31.71 206m
32.12 211m
31.45 204m
31.19 214m

Running warm up/down 15:00 [2] 2.98 km (5:02 / km) +15m 4:55 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

AM and PM Stretch 90min.

Monday Sep 19, 2016 #

Running 30:15 [3] 6.66 km (4:33 / km) +50m 4:23 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Night run in Cornwall. Dead tired. 15C and foggy.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Running warm up/down 15:25 [2] 3.32 km (4:39 / km) +25m 4:29 / km
shoes: Nike Air Zoom Pegasus 32 2016

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