Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 10:

activity

time

miles

Running

3:41:49

29.14

(7:37)

46.89

(4:44)

Orienteering

1:22:31

10.97

(7:31)

17.66

(4:40)

Strength

40:00

Core

10:00

Total

5:54:20

40.11

64.55

1:41

0:00

» now

Saturday Feb 10 #

Running warm up/down 15:15 [2] 3.09 km (4:56 / km)

AM Warm up run.

Orienteering race 13:20 [4] 3.38 km (3:57 / km)
shoes: Inov-8 X-Talon 190 2022 #2

AM Race #1 at Lafarge Lake. A couple small route choice mistakes and hesitations. Felt pretty good. 1st. Nice out 6C, NE 4 km/h.

Orienteering 18:54 [2] 3.48 km (5:26 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

AM Training at Lafarge Lake. Just took it easy. Nice out 6C, NE 4 km/h.

Running warm up/down 3:00 [2] 0.47 km (6:23 / km)
shoes: Inov-8 X-Talon 190 2022 #2

AM Warm up run.

Orienteering race 6:09 [4] 1.48 km (4:09 / km)
shoes: Inov-8 X-Talon 190 2022 #2

PM Two person relay at Citadel. Took the first loop a bit easier than the second. A couple small hesitations. Nice out 8C, NW 4 km/h.

Orienteering race 5:58 [4] 1.54 km (3:52 / km)
shoes: Inov-8 X-Talon 190 2022 #2

PM Two person relay at Citadel. Took this one a bit faster. Nice out 8C, NW 4 km/h.

Running warm up/down 3:00 [2] 0.51 km (5:53 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

PM Warm down run.

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

PM Warm up run.

Orienteering race 10:08 [4] 2.74 km (3:42 / km)
shoes: Inov-8 X-Talon 190 2022 #2

PM Race #2 Farsta at Blue Mountain. A couple small hesitations. Felt pretty good, tried to push a bit more on this one. 1st. Nice out 8C, NW 4 km/h.

Running warm up/down 5:00 [2] 0.84 km (5:57 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

PM Warm down run.

Orienteering 11:11 [2] 2.16 km (5:11 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

PM Training at Poirier. Just took it easy. Nice out 8C, NW 4 km/h.

Note

PM 10min legs up.
PM Stretch 35min.

Lafarge - Elite Male - Splits

Blue Mountain - Elite Male - Splits

Friday Feb 9 #

Event: GVOC Sprint Camp 2024

Orienteering 16:51 [2] 2.88 km (5:51 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

PM route choice training at Queen Elizabeth Park. Just took it easy. Nice out 4C.

Note

PM Stretch 30min.

Thursday Feb 8 #

Running warm up/down 15:30 [2] 3.17 km (4:53 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

AM Warm up run.

Running intervals 2:02 [4] 0.77 km (2:38 / km)
shoes: Nike Zoom Vaporfly 2 Black

AM Intervals 4x30'' R60'' along Northmount Drive. Felt good. Just a short fast one before sprint camp. Cool -5C, SE 6 km/h.
Paces:
2:39/km
2:45/km
2:39/km
2:33/km

Running warm up/down 5:00 [2] 1.03 km (4:51 / km)
shoes: Nike Zoom Vaporfly 2 Black

AM Warm down run.

Note

PM Hike around Nose Hill, 1h34 - 4.97km.
PM Stretch 2h15min.

Wednesday Feb 7 #

Note
(rest day)

PM Hike around Nose Hill, 4h25 - 8.98km - A.
PM Stretch 90min.

Tuesday Feb 6 #

Running warm up/down 15:45 [2] 3.32 km (4:45 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

AM Warm up run.

Running intervals 10:17 [4] 3.17 km (3:15 / km)
shoes: Nike Air Zoom Elite 9 #2

AM/PM Intervals E along the Bow Pathway from Edworth and back. 2x2', 2', 1' R90''. Didn't feel great but I think that was from the cold and snow/ice making it slow. Cool -7C, SE 4 km/h.
Paces:
3:14/km
3:19/km
3:09/km
3:18/km
3:18/km
3:02/km

Running warm up/down 20:10 [2] 4.01 km (5:02 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 10:00 [4]

PM Weights.

Note

PM Stretch 60min.

Monday Feb 5 #

Running 1:00:00 [2] 12.2 km (4:55 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

AM Run around Bearspaw to Lynx ridge and back. Felt a bit tired, snowy. Cool -10C, NW 7 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 50min.

Sunday Feb 4 #

Running warm up/down 15:30 [2] 3.15 km (4:55 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

AM Warm up run.

Running tempo 21:00 [4] 5.42 km (3:52 / km)
shoes: Nike Air Zoom Elite 9 #2

AM Tempo E along the Bow from Edworthy and back. Felt ok. 10cm of fresh snow made it slow, path was partially cleared but it was still snow covered and icy. Cool, light snow, -6C. NW 4 km/h.

Running warm up/down 20:20 [2] 3.94 km (5:10 / km)
shoes: Nike Air Zoom Pegasus 37 Tan#2

AM/PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

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