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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 17, 2017:

activity # timemileskm+m
  Running6 5:53:46 39.48 63.54 415
  Strength3 1:00:00
  Core4 40:00
  Orienteering2 32:51 4.96(6:37) 7.98(4:07) 165
  Total6 8:06:37 44.44 71.52 580

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Saturday Jun 17, 2017 #

Note
(rest day)

PM Stretch 60min.

Friday Jun 16, 2017 #

Running 1:00:00 [2] +105m
shoes: Nike Air Zoom Elite 8 2017

PM Run around Souris. Feeling pretty tired from the travel/training. Calfs feeling better. Nice out 20C with a light N wind.

Core 10:00 [3]

PM Core.

Thursday Jun 15, 2017 #

Running warm up/down 15:15 [2] 3.12 km (4:53 / km) +15m 4:46 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Running tempo 20:00 [4] 5.71 km (3:30 / km) +30m 3:25 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Tempo around Weyburn. Really windy. Started out into the wind for just over 10min and then turned around. Calfs were still a bit sore but not bad. 18C with a NW wind at 26 km/h.

Running warm up/down 15:15 [2] 3.14 km (4:51 / km) +20m 4:42 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Jun 14, 2017 #

Running 1:15:15 [2] 16.16 km (4:39 / km) +60m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Weyburn. Calfs are sore from Sunday. Coolish 13C with a NW wind at 27 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Tuesday Jun 13, 2017 #

Running 1:00:00 [2] 12.7 km (4:43 / km) +40m 4:39 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run in Weyburn after the long drive from Calgary. Calfs are sore from Sunday. Nice night 15C with a E wind at 18 km/h.

Core 10:00 [3]

PM Core.

Monday Jun 12, 2017 #

Running warm up/down 15:15 [2] 3.14 km (4:51 / km) +10m 4:47 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 20:39 [3] 5.07 km (4:04 / km) +110m 3:40 / km
shoes: Inov 8 F-lite 195-Pink

AM Sprint training at Bottomlands at 1:5000, Patrick's training with lost of added walls/out of bounds and traps. Really happy with how I was able to pick the best route and see all of the traps and uncross-able features. Quite a bit of climb going up the big hill and I was feeling a bit tired from yesterday. One small mistake going to #9 were I was planning ahead and ran past my narrow turn a few meters, 5-8sec and a few other hesitations/slow downs. One route choice to # 19 that was 65m longer but may have been faster or equal since the other route had a bunch if tight turns?. Really enjoyed this course and my orienteeirng was good. Course distance was 3.9km. Nice out 17C with a S wind at 10 km/h.

Running warm up/down 15:20 [2] 2.86 km (5:22 / km) +15m 5:13 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Sunday Jun 11, 2017 #

Running tempo 15:00 [2] 3.05 km (4:55 / km) +25m 4:43 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 12:12 [4] 2.91 km (4:12 / km) +55m 3:50 / km
shoes: Inov-8 X-Talon 190

PM Sprint training at Ranchlands at 1:5000, Patrick's training. Missed the route to #2 but the gaps were tiny! Also missed a slightly better route to #8. Made some great route choices and stuck to them. It was so detailed it was hard to keep a really high pace. Course distance was 2km. Nice out 24C.

Running warm up/down 20:00 [2] 3.65 km (5:29 / km) +30m 5:16 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Running warm up/down 15:25 [2] 3.27 km (4:43 / km) +10m 4:39 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Running intervals 12:01 [4] 3.88 km (3:06 / km) +25m 3:00 / km
shoes: Inov 8 F-lite 195-Pink

PM Intervals, 4x3' R90'' since this afternoon was so short. Ran along the Confederation Park pathway. Felt good considering but would have liked to reverse the times. Nice out 19C with a E wind at 14 km/h.
Times:
3:00.42 1.00km
3:00.94 984m
3:00.20 958m
3:00.12 934m

Running warm up/down 15:00 [2] 2.86 km (5:15 / km) +30m 4:59 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 30min.

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