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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 9, 2018:

activity # timemileskm+m
  Running7 5:58:17 46.96(7:38) 75.57(4:44)
  Orienteering3 2:29:08 17.6(8:28) 28.32(5:16) 235
  Strength2 30:00
  Core2 20:00
  Total7 9:17:25 64.55 103.89 235

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Saturday Jun 9, 2018 #

Running warm up/down 15:15 [2] 2.77 km (5:30 / km)
shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering race 54:57 [4] 9.04 km (6:05 / km) +235m 5:23 / km
shoes: Inov-8 OROC 280 2015

AM FWOC meet at Beaver Lake at 1:10000. First time running on this map. Pretty nice map but could use some updating. Nice to be back running in the forest. Pretty slow and hesitant on the first control, hooked #2, lost 1min at #5 as I was standing right by the control but couldn't see it (I knew I was in the right spot), bad exit out of #13 15s, didn't execute the rout properly to #16 so lost 30s ish, bad bearing to #17 lost 50s, was going perfect to #18 but let the unmapped green bush me off so lost 30s, bad exit from #18 after getting messed up by the green so lost 20s to #19. 2:25 lost not including the 1min where I couldn't see the control. Not bad for the first race in the forest but definitely a few things I have to work on, it will come back once I get out in the forest more. Not too happy with the run so had to do it again. Nice out 19-23C. Course distance was 7.9km.

Orienteering 53:32 [4] 8.69 km (6:10 / km)
shoes: Inov-8 OROC 280 2015

PM Ran the course again after about 20min rest because I wasn't very happy how I ran it the first time. Just wanted to be more smooth with my routes and execute them better. Ran way better but felt pretty dead so was not able to run as fast, I started to bonk about 3/4 of the way through. I think 50min would have been a good time for the course.

Friday Jun 8, 2018 #

Running 1:00:00 [3] 12.62 km (4:45 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Run to Winston Height- Mountview and back. Felt ok. Nice out 23C, light wind.

Core 10:00 [3]

AM Core.

Note

PM Stretch 45min.

Thursday Jun 7, 2018 #

Running warm up/down 15:20 [2] 3.27 km (4:41 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Running intervals 10:06 [4] 3.4 km (2:58 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Intervals along the river, 10x1', for the first 5 reps R60'', second 5 reps R90''. Felt pretty good. Nice out 23C, light wind.
Times:
1:00.22 331m
1:00.65 340m
1:00.62 341m
1:00.81 342m
1:00.57 329m
1:00.35 339m
1:00.65 338m
1:00.92 339m
1:00.97 343m
1:00.57 359m

Running warm up/down 15:15 [2] 3.07 km (4:58 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Running 50:00 [3] 10.78 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run with Mike and Jess along Nose Creek. Felt pretty tired but not bad. Nice out 26C, light wind.

Wednesday Jun 6, 2018 #

Running warm up/down 15:15 [2] 3.2 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering 23:06 [4] 6.07 km (3:48 / km)
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Pearce Estate at 1:4000. Just a running course with almost no orienteering, exactly why I wasn't going to go and why I haven't been going. There were a couple good legs... Felt a bit tired. Nice out 23C.

Running warm up/down 15:15 [2] 2.76 km (5:32 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Tuesday Jun 5, 2018 #

Running 1:00:06 [2] 12.31 km (4:53 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Run in Emerald Park. Took it pretty easy. Didn't feel great in the legs. Cool morning 14C, moderate wind but mostly sheltered.

Monday Jun 4, 2018 #

Running 1:10:00 [3] 15.1 km (4:38 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Run to the far side of Assiniboine Park and back. Felt pretty good. Cool morning 12Cish.

Core 10:00 [3]

AM Core.

Sunday Jun 3, 2018 #

Running warm up/down 15:15 [2] 3.23 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering 17:33 [4] 4.52 km (3:53 / km)
shoes: Inov 8 F-lite 195-Pink

PM Sprint training at Living Prairie at 1:5000. The tails in the woods are pretty messed up so made a small mistake. Also made two other small mistakes 5-10 sec. Not the greatest but still. Nice out 24Cish.

Running warm up/down 16:30 [2] 3.06 km (5:24 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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