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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 13, 2018:

activity # timemileskm+m
  Running5 4:27:30 34.24(7:49) 55.11(4:51)
  Orienteering3 2:27:28 18.74(7:52) 30.16(4:53)
  Strength2 30:00
  Core2 20:00
  Total6 7:44:58 52.98 85.27

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Saturday Oct 13, 2018 #

Note
(rest day)

PM Stretch 60min.

Friday Oct 12, 2018 #

Running 1:10:00 [2] 14.73 km (4:45 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM/PM Run over to Winston Heights-Mountview and back. Felt a bit tired from yesterday. Really nice out 12C but very windy, W 35 km/h made it tough!

Core 10:00 [3]

PM Core.

Thursday Oct 11, 2018 #

Orienteering 1:30:00 [3] 16.51 km (5:27 / km)
shoes: Inov-8 X-Talon 212

AM Training at Rumsey at 1:10000. Made another trip out to Rumsey! Really nice out there at this time of year. Ran a long course I made 13.3km and added another km or so on at the end. Took some unusual routes to work on navigating a bit more, through the woods more or marshes. Felt good but didn't push too hard at all. Nice out around 0C. So nice out there!

Wednesday Oct 10, 2018 #

Note

AM/PM Stretch 60min.

Running 1:00:00 [2] 12.74 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run around Banff Trail. Felt good. Cool -2C, SE wind at 20 km/h.

Strength 15:00 [3]

PM Strength/Core.

Tuesday Oct 9, 2018 #

Running 1:00:00 [2] 12.76 km (4:42 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to Winston Heights-Mountview and back. -4C, light NE wind. Felt tired from the hard orienteering yesterday.

Core 10:00 [3]

PM Core.

Monday Oct 8, 2018 #

Running warm up/down 17:30 [2] 3.7 km (4:44 / km)
shoes: Inov-8 X-Talon 212

Orienteering race 34:42 [5] 7.85 km (4:25 / km)
shoes: Inov-8 X-Talon 212

AM Rumsey at 1:10000. Tried to push the running speed a lot. Pretty happy with my speed and navigation. Fastest terrain in Canada I believe! #4-15s-a bit confused and hesitant by some vegetation, #5-45s-ish-thought I was one small trail and depression sooner but was farther-corrected as fast as I could, #13-15s-didn't see one open gap so took the wrong one-bad execution, #15-10s-bad route I think-should of crashed through the green, #16-10s-too hesitant and didn't execute the route well enough from the start. Cool -2C,m some light snow, moderate wind. Course distance was 6.6km.

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

AM/PM Bit of running before the super sprint.

Orienteering race 7:43 [4] 1.82 km (4:14 / km)
shoes: Inov-8 X-Talon 212

PM Rumsey Super Sprint at 1:5000, Contours Only! This was tough even though I went to some of the controls on the course before. Not the best route on #3. I was super dead from the course before. Course distance was 1.5km

Running 2:00 [2] 0.32 km (6:15 / km)
shoes: Inov-8 X-Talon 212

PM Some easy running.

Running 24:00 [2] 4.29 km (5:36 / km)
shoes: Inov-8 X-Talon 212

PM Just some extra orienteering on my own.

Sunday Oct 7, 2018 #

Running warm up/down 17:00 [2] 3.54 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering 15:03 [4] 3.98 km (3:47 / km)
shoes: Inov-8 X-Talon 212

PM Sprint training at Lindsay Park at 1:5000 (Michael's fall series course from last Sunday). Good speed and good routes. Pushed the whole way. A bit snowy in some spots, mostly in the park area. Nice out 7C, light wind.

Running warm up/down 12:00 [2] 2.17 km (5:32 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

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