Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 30, 2019:

activity

time

miles

Running

2:08:00

15.47

(8:17)

24.89

(5:09)

Orienteering

1:27:13

14.47

(6:02)

23.29

(3:45)

Strength

40:00

Core

10:00

Total

4:25:13

29.94

48.18

1:17

0:00

» now

Monday Sep 30, 2019 #

Running warm up/down 10:00 [2] 2.09 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 6:30 [4] 2.1 km (3:06 / km) +15m 2:59 / km
shoes: Nike Air Zoom Elite 9 #2

PM Ran the Knockout Sprint Semi Final B forking in Laufen 1:4000. Good training, knew some routes but still had to execute. Would be right in the mix. Nice out 15Cish.

Running warm up/down 5:00 [2] 0.89 km (5:37 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Warm down run.

Running warm up/down 10:00 [2] 2.02 km (4:57 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 6:46 [4] 2.1 km (3:13 / km) +10m 3:09 / km
shoes: Nike Air Zoom Elite 9 #2

PM Ran the Knockout Sprint Final B forking in Laufen 1:4000. Good training, knew some routes but still had to execute. Would be right in the mix. Nice out 15Cish

Running warm up/down 5:00 [2] 0.97 km (5:09 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Warm down run.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 8:09 [4] 2.54 km (3:13 / km) +10m 3:09 / km
shoes: Inov-8 X-Talon 190 2016

PM Ran the Knockout Sprint Quater Final B forking in Zwingen 1:4000. Good training, didn't really know any routes. One small mistake missing a turn so had to come back, should have been more in the moment and read ahead later. Would be right in the mix. Nice out 15Cish

Running warm up/down 5:00 [2] 0.98 km (5:06 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm down run.

Running warm up/down 11:15 [2] 2.24 km (5:01 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Note

PM Stretch 10min.

Sunday Sep 29, 2019 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering race 15:12 [5] 4.3 km (3:32 / km) +25m 3:26 / km
shoes: Inov-8 X-Talon 190 2018

PM World Cup Sprint in Laufen at 1:4000. Pretty good race but made a few bad mistakes, otherwise it was really good. Lost #6-2s-hesitant/wrong route?, #7-5s too hesitant and should have had a better plan-over reading-less orienteering the faster your speed can be, #9-21sec+!!-ran into the olive green and was confused where the yellow gap was, this lead to another micro route error not turning around the building and crossing at the wrong crossing point, #12-15s, wrong route choice!-the prior mistake effected the time I had to make the right choice. 33rd. I know top 20 is completely possible in A final with a good race.

Running warm up/down 15:00 [2] 2.62 km (5:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Note

PM Stretch 15 min.

Saturday Sep 28, 2019 #

Running warm up/down 15:00 [3] 3.02 km (4:58 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering race 12:19 [5] 3.4 km (3:37 / km) +20m 3:31 / km
shoes: Inov-8 X-Talon 190 2018

AM World Cup Knockout Sprint Qualification in Zwingen at 1:4000. Messed it up from the beginning and knew it was over. Wrong mindset and over speed. It really does suck to suck. Know exactly what I did, oh well something that isn't going to happen again! Tried to make the most of the rest of the race but you know how it is. Cool, 15C ish. Would have been able to qualify with a good race.

Running warm up/down 15:00 [2] 2.65 km (5:40 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Note

PM Stretch 1 hour.

Friday Sep 27, 2019 #

Event: World Cup Round 3

Orienteering 15:01 [2] 3.24 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up on the Model map in Delemont at 1:4000. Ran a course Mike made, it was good. Good routes and decisions, one slightly less optimal micro choice. 10min easy, 5 min faster, 5 min easy. Feeling good and ready for tomorrow! Nice out around 16Cish.

Orienteering 5:01 [3] 1.34 km (3:45 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM 5 min faster on the model map.

Note

AM/PM Stretch 2.5 hours.

Thursday Sep 26, 2019 #

Note
(rest day)

AM/PM Stretch 2.5 hours.

C • Good luck! 2

Wednesday Sep 25, 2019 #

Running warm up/down 5:00 [2] 1.05 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 18:15 [3] 4.27 km (4:16 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Sprint training on the Model map in Delemont at 1:4000. Made a nice course. Ran some sections harder and slower. A couple slightly longer routes. Nice out around 16C.

Running warm up/down 6:45 [2] 1.36 km (4:58 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

AM/PM Stretch 2.5 hours.

Tuesday Sep 24, 2019 #

Strength 15:00 [3]

AM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note
(rest day)

AM/PM Stretch 30min.

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