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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 22, 2017:

activity # timemileskm+m
  Running4 3:47:41 30.8(7:24) 49.57(4:36) 390
  Orienteering3 3:17:58 23.96(8:16) 38.56(5:08) 781
  Strength2 45:00
  Core2 20:00
  Total6 8:10:39 54.76 88.13 1171

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SuMoTuWeThFrSa

Saturday Apr 22, 2017 #

Orienteering warm up/down 15:00 [2] 2.45 km (6:07 / km) +55m 5:30 / km
shoes: Inov-8 OROC 280 2014

PM Warm up run on the map.

Orienteering 52:16 [3] 9.67 km (5:24 / km) +222m 4:51 / km
shoes: Inov-8 OROC 280 2014

PM Training on the Rumsey map at 1:10000. Ran another long middle distance course I made. Felt really tired from yesterday, so was struggling to keep any speed. A few bobbles. Cold 2C and quite windy.

Orienteering warm up/down 16:07 [2] 2.46 km (6:33 / km) +65m 5:47 / km
shoes: Inov-8 OROC 280 2014

PM Warm down on the map.

Friday Apr 21, 2017 #

Note
(rest day)

Am/PM Hike 9 hours at Rumsey.

Thursday Apr 20, 2017 #

Orienteering warm up/down 17:45 [2] 3.18 km (5:35 / km) +50m 5:10 / km
shoes: Inov-8 OROC 280 2014

PM Warm up on the Rumsey map.

Orienteering 47:29 [3] 9.91 km (4:47 / km) +284m 4:11 / km
shoes: Inov-8 OROC 280 2014

PM Training on the Rumsey map at 1:10000. Ran a long middle distance course I made. Always love running here. Good navigation and speed. A few bobbles. A bit tired in the legs on the hills. Nice out 13C.

Orienteering warm up/down 17:45 [2] 3.08 km (5:46 / km) +55m 5:17 / km
shoes: Inov-8 OROC 280 2014

PM Warm down on the map.

Note

PM Hike 3 hours.
PM Stretch 10min.

Wednesday Apr 19, 2017 #

Running 1:00:08 [2] 13.12 km (4:35 / km) +90m 4:26 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run over to Silver Springs Golf Course and back. Felt good today. Nice out 13C, E wind at 13 km/h.

Note

PM Stretch 30min.

Tuesday Apr 18, 2017 #

Running warm up/down 16:45 [2] 3.31 km (5:04 / km) +40m 4:46 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run around Confederation Golf Course.

Running 21:53 [4] 6.32 km (3:28 / km) +120m 3:10 / km
shoes: Nike Air Zoom Elite 8 2017

AM L-loops at Canmore Park with Mike. Recovery was 1:43-1:58 easy run. Felt really tired in the warm up so didn't know what to expect. Decided I would do 6 good ones... Started to feel better as the workout went on but kept it to 6 since it was the first time in a while I've done this workout. Cool out 3C, light wind.
Times:
1.05km 3:39.10
1.06km 3:43.07
1.06km 3:44.10
1.05km 3:42.30 20m climb each interval.
1.05km 3:41.00
1.05km 3:23.65

Running 10:50 [3] 1.88 km (5:46 / km)

AM Easy run in between intervals.

Running warm up/down 10:00 [2] 1.82 km (5:30 / km) +15m 5:17 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Note

AM Steam 15min.

Monday Apr 17, 2017 #

Running 1:15:00 [3] 16.6 km (4:31 / km) +90m 4:24 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W to just past Edworthy Park bridge and back. Nice out 8C, SE wind at 15 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday Apr 16, 2017 #

Running warm up/down 3:05 [2] 0.59 km (5:14 / km) +5m 5:01 / km
shoes: Inov-8 X-Talon 212

AM Warm up run.

Orienteering 14:52 [3] 3.54 km (4:12 / km) +20m 4:05 / km
shoes: Inov-8 X-Talon 212

AM Easter Sprint Relay at MRU at 1:2000. Just a fun little thing, super simple navigation legs, took it quite easy. Cold -2C with 5cm of fresh snow.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +20m 4:50 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run at MRU.

Orienteering 16:44 [4] 4.27 km (3:55 / km) +30m 3:47 / km
shoes: Inov-8 X-Talon 212

PM Sprint training at MRU at 1:4000 that I made. Good map reading and route choice decisions. Felt quite tired in the legs. Way warmer than the morning 4C, SW wind at 15 km/h.

Running warm up/down 15:00 [2] 2.93 km (5:07 / km) +10m 5:02 / km
shoes: Inov-8 X-Talon 212

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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