Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 16, 2017:

activity	#	time	miles		km		+m
Running	6	5:26:10	42.82		68.92		760
Orienteering	2	1:15:22	9.33	(8:05)	15.02	(5:01)	248
Strength	3	45:00
Core	1	10:00
Total	6	7:36:32	52.16		83.94		1008

1:41

0:00

» now

Saturday Sep 16, 2017 #

Running warm up/down 24:00 [2] 4.68 km (5:08 / km) +80m 4:43 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering race 27:47 [5] 4.45 km (6:15 / km) +135m 5:25 / km
shoes: Inov-8 OROC 280 2016

AM AOA Middle Champs at Quarry Lake at 1:10000. Definitely a bit rusty but had a decent one. Made a few small mistakes after being distracted trying to put the safety back on my bear spray as I ran. Would have been a bit more happy if I didn't loose 90sec to #15, I ran up the wrong re entrant thinking I was in the other one. Quitecool 5C. Course distance was 3.8km. 1st.

Running warm up/down 10:20 [2] 2.02 km (5:07 / km) +35m 4:42 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Running warm up/down 15:15 [2] 3.09 km (4:56 / km) +45m 4:36 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 14:02 [4] 3.03 km (4:38 / km) +83m 4:04 / km
shoes: Inov-8 X-Talon 190 2016

PM AOA Sprint at the Canmore Nordic Centre at 1:5000. Pre ran this course(or a slight variation of the course) over a year ago. Ran well and really tried to push the pace. Felt a bit tired. Lost a bit of time in the finish because I ran on the wrong side of the finish shute...wasn't marked too well. Nice out 14C. Course distance was 2.8km. 1st unofficially.

Running warm up/down 10:00 [2] 1.74 km (5:45 / km) +40m 5:09 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

PM Ice bath in the Bow River.
PM Stretch 10min.

Friday Sep 15, 2017 #

Note
(rest day)

PM Stretch 60min.

Thursday Sep 14, 2017 #

Running warm up/down 15:15 [2] 3.01 km (5:04 / km) +15m 4:57 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run.

Orienteering 17:48 [5] 4.52 km (3:56 / km) +15m 3:52 / km
shoes: Nike Air Zoom Elite 8 2017

AM Sprint training at Lindsay Park at 1:4000. First time running on this map and it is very good with lots of tricky sections. Ran the course for the event I am going to organize. Felt a bit tired but also was paying more attention to more features to make sure they were right. Some map updates needed but should be an awesome course. Cool, 6C, NE 14 km/h.

Orienteering warm up/down 15:45 [2] 3.02 km (5:13 / km) +15m 5:05 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down on the map looking at what is right and wrong.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Sep 13, 2017 #

Running 1:00:00 [2] 12.63 km (4:45 / km) +100m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run around Banff Trail. Cold and raining. What a shock. 6C, N 21 km/h.

Tuesday Sep 12, 2017 #

Running warm up/down 20:29 [2] 4.61 km (4:27 / km) +60m 4:10 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up over to Silver Springs.

Running intervals 10:07 [4] 3.33 km (3:02 / km) +60m 2:47 / km
shoes: Nike Air Zoom Elite 8 2017

AM Intervals 10x1' R1' with Mike in Silver Springs. Didn't feel ready for the first few but felt better as it went on. 15C, E 10km/h.
Times:
60.85 328m
59.95 322m
60.97 331m
60.42 307m
61.97 334m
60.75 335m
61.00 349m
60.62 333m
60.00 326m
60.52 361m

Running 9:14 [2] 1.7 km (5:26 / km) +15m 5:12 / km
shoes: Nike Air Zoom Elite 8 2017

AM Easy running between intervals.

Running warm up/down 21:00 [2] 4.44 km (4:44 / km) +35m 4:33 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm down run.

Strength 15:00 [3]

AM/PM Strength/Core.

Monday Sep 11, 2017 #

Running 1:10:00 [3] 15.42 km (4:32 / km) +105m 4:23 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then W. Felt a bit tired from yesterdays long workout. Warm 28C with a S wind at 10 km/h.

Core 10:00 [3]

PM Core.

Sunday Sep 10, 2017 #

Running warm up/down 15:00 [2] +35m
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 30:30 [4] 9.24 km (3:18 / km) +120m 3:06 / km
shoes: New Balance Zante Orange 2016

PM Intervals at the McMahon track with Mike. 1600m/Cannon Loop/1200m/Cannon Loop/800m/Cannon Loop/200m R3'. Cannon loop is just a 1.8km loop with 40m climb. Maybe took the first 1600m too easy but I wasn't feeling great, started to feel better as the workout went on. Nice out 14C with a S wind at 13 km/h.
1600m 5:31.09
1.81km 6:09.50
1200m 3:56.70
1.81km 6:01.72
800m 2:31.50
1.82km 5:51.60
200m 28.72

Running warm up/down 15:00 [2] 3.01 km (4:59 / km) +15m 4:52 / km
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Stretch 30min.

« Earlier | Later »