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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 17, 2019:

activity # timemileskm+m
  Running6 3:50:36 29.81(7:44) 47.97(4:48)
  Orienteering3 2:24:27 17.94(8:03) 28.87(5:00) 142
  Strength1 15:00
  Core1 10:00
  Total6 6:40:03 47.75 76.84 142

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MoTuWeThFrSaSu

Sunday Feb 17, 2019 #

Running warm up/down 15:00 [2] 2.78 km (5:24 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 13:37 [5] 3.39 km (4:01 / km) +48m 3:45 / km
shoes: Inov-8 X-Talon 190 2016

AM SI Race #3 at Kensington Park at 1:4000. Pretty good race. One control was in the wrong place so two legs were removed. Lost 10s to the last control, the fence and walls/control description were all contradicting each other. Jan had a solid one. Nice out. 2nd.

Running warm up/down 5:00 [2] 0.82 km (6:06 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run.

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 13:31 [5] 3.34 km (4:03 / km)
shoes: Inov-8 X-Talon 190 2016

AM/PM SI Race #4 Setup at BCIT at 1:5000. Pretty good race. Lost #1-5s-thought it was olive green so went around, #6-2s-slightly missed the tree, #9-5s-should have taken the stairs or ran harder up the hill, #15-10s went the the stairs by accident. Nice out. 1st.

Running warm up/down 5:00 [2] 0.84 km (5:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Running warm up/down 5:00 [2] 0.92 km (5:26 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 13:39 [5] 3.66 km (3:44 / km) +40m 3:32 / km
shoes: Inov-8 X-Talon 190 2016

PM SI Race #5 Chase at BCIT at 1:5000. Really good race. New I had to run well and push the pace the whole time with Jan starting right behind me and knew he would win the overall if he caught me. No mistakes and pushed the whole way. One of the best sprint races I have run or maybe even the best. Nice out. 1st and 1st overall.

Running warm up/down 5:00 [2] 0.85 km (5:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Note

PM Stretch 20min.

Saturday Feb 16, 2019 #

Running warm up/down 10:50 [2] 2.16 km (5:01 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 16:05 [4] 3.53 km (4:33 / km)
shoes: Inov-8 X-Talon 212

AM Two person Relay at Cates Park at 1:5000. Maybe went a bit harder than I wanted to but that always happens in this race. Ran two good legs with a few bobbles. First leg 8:24, second leg 7:41 Nice out. 1st with Gabbie.

Running 5:10 [2] 0.87 km (5:56 / km)
shoes: Inov-8 X-Talon 212

AM Running to and back from the training.

Orienteering 16:18 [2] 2.19 km (7:27 / km)
shoes: Inov-8 X-Talon 212

AM Training at Roche Point Park. Just took it easy.

Running warm up/down 15:00 [2] 2.89 km (5:11 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Warm up run.

Orienteering race 13:22 [5] 3.09 km (4:20 / km) +54m 3:59 / km
shoes: Inov-8 X-Talon 190 2016

PM SI Race #1 at Capilano University at 1:4000. Completely messed up #1 so was tough after that, went hard for as long as I could after that. (leg was removed because of an impassable area on a better route choice than mine haha). Hesitant to #4-8s, over ran #5-15s, #7-had to go around the green, too thick-10s. Not the best race but was kind of a rust buster. Nice out. 1st.

Orienteering 18:15 [2] 3.07 km (5:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Training at Capliano University at 1:4000. Just took it as a cool down.

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 14:21 [4] 1.62 km (8:51 / km)
shoes: Inov-8 X-Talon 190 2016

PM SI Race #2 Farsta at Greenwood Park at 1:2500. Only loops 2 and 3 counted as there was some snow and deemed too dangerous. Didn't have fun on this one, thick, crappy running and messed up a ton, couldn't get into the scale. Nice out. 12th ha.

Note

PM Stretch 30min.

Friday Feb 15, 2019 #

Note

AM Stretch 80min.

Running warm up/down 5:00 [2] 1.01 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 25:19 [3] 4.98 km (5:05 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Night training at Lonsdale Quay at 1:4000. Just took it easy.

Note

PM Stretch 15min.

Thursday Feb 14, 2019 #

Running 20:32 [2] 3.84 km (5:21 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Easy run with Mike. Ran with a map. Nice out 3Cish. Felt alright.

Note

PM Stretch 60min.

Wednesday Feb 13, 2019 #

Running 1:00:05 [2] 12.83 km (4:41 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run over to Crescent Height, down around Prince's Island Park and back. Cold -17C/-24C, S 11 km/h. Felt a bit tired in the legs from yesterday.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Tuesday Feb 12, 2019 #

Running warm up/down 15:54 [2] 3.15 km (5:03 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run, 7 laps.

Running intervals 26:47 [4] 8.06 km (3:19 / km)
shoes: New Balance Zante Orange 2016

PM Intervals withe Mike in the Oval. 5x1mile(1612m) R 2:30 cut downs. A bit of a taper for the weekend. Went faster on the first few than we had planned but I think it worked out well otherwise it would have been too easy. Felt pretty comfortable. Went harder on the last two but still felt pretty easy.
Times:
5:29.70
5:28.45
5;24.97
5:17.02
5:07.30

Running warm up/down 16:18 [2] 3.15 km (5:10 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run, 7 laps.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.
PM Ice bath 10min.
PM steam 20min.

Monday Feb 11, 2019 #

Note
(rest day)

PM Hike around Nose Hill 1h50min (3.67km)
PM Stretch 90min.

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