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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 22, 2018:

activity # timemileskm+m
  Running6 4:46:20 38.45(7:27) 61.88(4:38) 70
  Orienteering2 1:37:48 11.51(8:30) 18.53(5:17)
  Strength2 30:00
  Core1 10:00
  Total6 7:04:08 49.96 80.41 70

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SuMoTuWeThFrSa

Saturday Sep 22, 2018 #

Running warm up/down 15:15 [2] 3.09 km (4:56 / km)
shoes: Inov-8 X-Talon 212

AM Warm up run.

Orienteering race 11:09 [5] 2.39 km (4:40 / km)
shoes: Inov-8 X-Talon 212

AM/PM MOA Sprint Chaps at Hogsback at 1:5000. Pretty good run on a nice course! A bit hesitant to #1, #7 bad route-should have gone through the green instead of around-lost 15s ish. Cold -2C with some rain/snow. Course distance was 2.1km. 1st.

Running warm up/down 10:00 [2] 1.88 km (5:19 / km)
shoes: Inov-8 X-Talon 212

PM Warm up run.

Orienteering race 24:29 [5] 4.72 km (5:11 / km)
shoes: Inov-8 X-Talon 212

PM MOA Middle Champs at Hogsback at 1:10000. Another nice course and good run! #4-15s, #7-30s- just missed it because I miss read the contours and didn't think I had to climb, #9-10s-hesitant going into it and second guessed myself, #14-10s-too low on the spur, #15-20s-miss read contours and didn't think I had to climb up a bit. Cold -2C, light snow/rain. Course distance 4km. 1st.

Running warm up/down 5:00 [2] 0.86 km (5:49 / km)
shoes: Inov-8 X-Talon 212

PM Warm down run.

Friday Sep 21, 2018 #

Running 30:00 [3] 6.62 km (4:32 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run in Weyburn along the pathway E and back. 8C, 12 km/h S wind. Felt ok for driving so far.

Thursday Sep 20, 2018 #

Running warm up/down 15:15 [2] 3.18 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Running tempo 20:00 [4] 5.62 km (3:34 / km) +70m 3:21 / km
shoes: Nike Air Zoom Pegasus 34 Blue

AM Tempo around the perimeter loop at Canmore Park. Legs felt a bit tired but I managed to keep a decent pace. Pushed pretty hard from midway in the 3rd loop until I was done. Did 3 and a bit loops. 5C, N wind at 17 km/h.
Times:
6:16.80
6.15.17
6.04.60

Running warm up/down 15:35 [2] 3.21 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Sep 19, 2018 #

Running 1:30:00 [3] 19.36 km (4:39 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Long run over to Winston Heights-Mountview and then N along Nose Creek Pathway and back. Felt pretty good. 7C, light wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Tuesday Sep 18, 2018 #

Running 1:10:00 [3] 15.16 km (4:37 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run over to Varsity and back. Felt pretty good. 5C.

Strength 15:00 [3]

PM Strength/Core.

Monday Sep 17, 2018 #

Note
(rest day)

Sunday Sep 16, 2018 #

Running warm up/down 15:15 [2] 2.9 km (5:16 / km)
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering race 1:02:10 [5] 11.42 km (5:27 / km)
shoes: Inov-8 OROC 280 2016

AM/PM AOA Long Champs at Redwater at 1:10000. Not great in the start loosing a few minutes and Jan catching up to me. Jan and I were taking different route for the most part until the end but neither of us could get away from each other, we kept meeting up. Fun to race head to head like that and push the speed a bit but we were making too many small mistakes. Again I didn't fully understand the mapping or terrain. Cold again, 2C and rain. 2nd. Course distance was 8.7km.

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