Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 28, 2018:

activity

time

miles

Running

4:02:01

29.67

(8:09)

47.75

(5:04)

Orienteering

2:42:36

21.0

(7:45)

33.79

(4:49)

325

Strength

45:00

Core

20:00

Total

7:49:37

50.67

81.54

325

1:25

0:00

» now

Saturday Apr 28, 2018 #

Running warm up/down 15:15 [2] 3.07 km (4:58 / km)
shoes: Inov-8 X-Talon 212

AM Warm up run.

Orienteering race 1:00:20 [4] 12.43 km (4:51 / km) +325m 4:18 / km
shoes: Inov-8 X-Talon 212

AM Prairie Opener at Rumsey at 1:10000. Really nice course by Michael. Lost 1min ish to #8 (got a bit mixed up with some excess standing water as a marsh and a clear cut). Also lost 1min ish to #18 (got mixed up with a few new clear cuts). Really nice out 18Cish. Pretty good first race of the year. Course distance was 10.4km. Should of tried to push more in the second 1/3 instead of just near the end to go under 60min.

Orienteering warm up/down 5:00 [2] 0.85 km (5:53 / km)
shoes: Inov-8 X-Talon 212

AM/PM Warm down run.

Note

PM Hike 2h30min (10.53km).

Note

PM Stretch 20min.

Friday Apr 27, 2018 #

Orienteering warm up/down 11:15 [2] 1.94 km (5:48 / km)
shoes: Inov-8 X-Talon 212

PM Warm up at Rumsey.

Orienteering 39:52 [3] 7.64 km (5:13 / km)
shoes: Inov-8 X-Talon 212

PM Training at Rumsey North at 1:10000. Took it fairly easy. Nice to be back orienteering again. It too a few minutes to get back into it. Nice out 15Cish. Course distance was 6.7km.

Orienteering warm up/down 10:00 [2] 1.72 km (5:49 / km)
shoes: Inov-8 X-Talon 212

PM Warm down on the map.

Note

PM Hike 2h30min (8.72km)
PM Stretch 45min.

Core 10:00 [3]

PM Core.

Thursday Apr 26, 2018 #

Running 1:10:00 [2] 13.0 km (5:23 / km)
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run up to Nose Hill, around the top for a bit and then back home. Almost all off trail. Fair bit of climb. Really nice out 20C with a light wind. Felt pretty good. Took it easier today since I have a big next few days planned for orienteering.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 50min.

Wednesday Apr 25, 2018 #

Running 1:00:00 [2] 12.4 km (4:50 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run in the NW out by the airport. Felt pretty good. Nice out 9C, strong N wind.

Note

AM Stretch 30min.

Tuesday Apr 24, 2018 #

Running warm up/down 15:15 [2] 3.09 km (4:56 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 17:59 [4] 4.6 km (3:55 / km)
shoes: Inov 8 F-lite 195-Pink

AM Sprint training at Bottomlands at 1:4000. Knee were feeling a lot better than yesterday. Had great routes. Need to work on pushing the pace in future. Felt pretty good considering my knees. Super nice out 19C, light wind.

Running 15:16 [2] 3.03 km (5:02 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Monday Apr 23, 2018 #

Running 35:00 [2] 7.12 km (4:55 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run around Banff trail. My knee was way worse than I was expecting so only did 35min, it started to feel a lot better by the end but didn't want to push it. Really nice out 13C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Sunday Apr 22, 2018 #

Running warm up/down 15:15 [2] 3.02 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 18:10 [4] 4.61 km (3:56 / km)
shoes: Inov 8 F-lite 195-Pink

AM Sprint training at MRU at 1:4000. Our 4th winter is finally over and the snow is melted (for the most part haha). Felt pretty good, nice to be back orienteering. Good routes and speed throughout for the first time out in awhile, a few choices that might have been a few seconds slower. Managed to fall pretty hard on basically the only patch of snow/ice and banged up my knees pretty bad. Nice out 8C, N wind at 15 km/h.

Running warm up/down 16:00 [2] 3.02 km (5:18 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Warm down run one I cleaned up the blood, knees were sore.

Strength 15:00 [3]

PM Strength/Core.

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