Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 6, 2017:

activity	#	time	miles		km		+m
Running	5	2:03:55	14.57	(8:30)	23.45	(5:17)	210
Orienteering	3	2:03:32	12.3	(10:02)	19.8	(6:14)	530
Core	1	10:00
Total	5	4:17:27	26.87		43.25		740

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Sunday Aug 6, 2017 #

Running warm up/down 15:10 [2] 2.58 km (5:53 / km) +30m 5:33 / km
shoes: Inov-8 OROC 280 2016

AM/PM Warm up run.

Orienteering race 1:12:28 [5] 11.3 km (6:25 / km) +300m 5:40 / km
shoes: Inov-8 OROC 280 2016

PM COC Long at Foley Mountain at 1:15000. Was totally determined to let the orienteering dictate the speed and be in full control the whole time. Made a few small mistakes mostly due to having to slow down and stop but also made a bad route choice to #14 and possibly should not have chosen to run the trail out of #14. Really happy with my performance today and the win. The run ability was way way better today compared to yesterday minus the loop in the end where the middle was yesterday. Ran 12.33 on my GPS. My leg was quite sore from falling on it yesterday but once I got warmed up it wasn't bad and I don't think it really affected my race speed. Nice out 19C.

Running warm up/down 5:30 [2] 0.71 km (7:45 / km) +5m 7:29 / km
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Course 10 - Splits

Saturday Aug 5, 2017 #

Running warm up/down 15:15 [2] 2.64 km (5:47 / km) +35m 5:25 / km
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering race 36:23 [5] 4.7 km (7:44 / km) +200m 6:23 / km
shoes: Inov-8 OROC 280 2016

PM COC Middle at Foley Mountain at 1:10000. Started out decent but made a stupid parallel error going to #3 and then completely messed up #9 not paying nearly enough attention to my compass. A bunch of smaller mistakes after that but managed to hold on well enough for 2nd place. Not a good race for me at all. Way more rocky than I expected so couldn't use any of my fitness which was frustrating. Also fell quite hard on the side of my leg which was quite painful. Nice out 23C and humid.

Running warm up/down 10:15 [2] 1.3 km (7:53 / km) +5m 7:44 / km
shoes: Inov-8 OROC 280 2016

PM Warm down run.

10 - Splits

Friday Aug 4, 2017 #

Note
(rest day)

Thursday Aug 3, 2017 #

Running warm up/down 15:15 [2] 3.15 km (4:50 / km) +20m 4:42 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 14:41 [5] 3.8 km (3:52 / km) +30m 3:43 / km
shoes: Inov-8 X-Talon 190 2016

PM COC Sprint in Perth at 1:4000. Finally a European quality sprint map and course! Had to put all my sprint skills to use. Really good run with a few hesitations. It was totally different having to actually stop and punch at the controls. Really happy with how I was able to push hard in the end and managed the win by a fair margin. Warm 24C and humid.

Running warm up/down 10:00 [2] 1.66 km (6:01 / km) +5m 5:56 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

PM Stretch 10min.

5 - Splits

Wednesday Aug 2, 2017 #

Running 15:00 [2] 3.14 km (4:47 / km) +30m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

AM Easy short warm up run for tomorrow. Warm out 28C and humid, SW wind at 13 km/h.

Note

PM Stretch 40min.

Tuesday Aug 1, 2017 #

Note
(rest day)

PM Stretch 50min.

Monday Jul 31, 2017 #

Running 37:30 [3] 8.27 km (4:32 / km) +80m 4:20 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Caroline's. Warm out 28C and warmer with the humidity, W wind at 13 km/h. Feeling ready for COC's.

Core 10:00 [3]

PM Core.

Note

PM Stretch 35min.

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