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Training Log Archive: dkonotopetz

In the 30 days ending Apr 30, 2006:

activity	#	time	miles		km		+m
Running	13	9:04:52	66.86	(8:09)	107.6	(5:04)	324
Cycling	9	6:28:07	79.57	(4:53)	128.05	(3:02)
Orienteering	3	3:26:36	13.6	(15:11)	21.89	(9:26)	535	30 /	45c	66%
Strength	4	55:00
Balance	3	15:00
Total	21	20:09:35	160.03		257.54		859	30 /	45c	66%

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Sunday Apr 30, 2006 #

Running warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Jalas Black 2005

Orienteering race 2:03:04 [5] *** 11.42 km (10:47 / km) +380m 9:14 / km
spiked:11/17c shoes: Jalas Black 2005

US Long Course Championships Camp Pinnacle, Voorheesville, NY. Made a 0:30 mistake on # 2, 4:00 on # 6, 0:15 on # 7, 0:15 on # 8, 1:30 on # 10, 0:30 on # 12 and 10:00 on # 16. Placed 6/10.

RedX - Splits

Saturday Apr 29, 2006 #

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)

Orienteering race 41:42 [5] *** 4.17 km (10:00 / km) +140m 8:34 / km
spiked:11/16c shoes: Jalas Black 2005

US Short Course Championships Thacher State Park, Voorheesville, NY. Made a 0:30 mistake on # 2, 1:00 on # 9, 1:00 on # 10, 0:15 on # 11 and 1:30 on # 13. Placed 5/9.

Red - Splits

Thursday Apr 27, 2006 #

Running 20:06 [3] 3.76 km (5:21 / km)
shoes: Nike Air Trail Pegasus 2 2004

To Omands Creek and back.

Wednesday Apr 26, 2006 #

Cycling 25:39 [1] 6.45 km (3:59 / km)

Around the Omands Creek footbridge, Wellington Cr. loop.

Tuesday Apr 25, 2006 #

Cycling 14:13 [1] 4.7 km (3:01 / km)

To the U of W and back.

Running 21:28 [4] 5.0 km (4:18 / km) +9m 4:15 / km

TNT time trial at Kildonan Park. I took the first lap and a half hard still not feeling 100%, I then got a stitch on the second lap just past the first bridge, slowed right down and was unable to go faster.

Sunday Apr 23, 2006 #

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Nike Air Trail Pegasus 2 2004

Running race 43:00 [5] 10.0 km (4:18 / km)
shoes: Nike Air Trail Pegasus 2 2004

Puma Running Race. I felt a little under the weather for this race after coming down with something on Saturday morning. Placed 41/119 overall.

Friday Apr 21, 2006 #

Cycling 50:02 [3] 19.9 km (2:31 / km)

To Assiniboine Park, around the park loop and back.

C • speedster 3

Thursday Apr 20, 2006 #

Running 37:04 [4] 7.7 km (4:49 / km) +10m 4:47 / km
shoes: Nike Air Trail Pegasus 2 2004

Assiniboine Ave., around The Forks and back.

Wednesday Apr 19, 2006 #

Running hills 1:09:57 [3] 12.9 km (5:25 / km) +152m 5:07 / km
shoes: Nike Air Trail Pegasus 2 2004

Aubury St., Burnell St., Wellington Ave., around the Dump Hill 3 times, Valour Rd. and Stiles St.

Strength 15:00 [1]

Balance 5:00 [1]

Tuesday Apr 18, 2006 #

Cycling 50:13 [2] 17.9 km (2:48 / km)

Assiniboine Ave. to The Forks, Lyndale Dr., St. Mary's Rd., Kingston Row, Elm Park Bridge, Taylor Ave., Wilton St. and Wellington Cr.

C • school 7

Sunday Apr 16, 2006 #

Running long 1:19:35 [2] 14.74 km (5:24 / km) +43m 5:19 / km
shoes: Nike Air Trail Pegasus 2 2004

To Assiniboine Park, around the park loop and back.

Saturday Apr 15, 2006 #

Running 26:31 [3] 5.2 km (5:06 / km)
shoes: Nike Air Trail Pegasus 2 2004

Lipton St., Sargent Ave., Home St.

Cycling 23:24 [1] 6.7 km (3:30 / km)

To Smith St. and Graham Ave. and back.

Friday Apr 14, 2006 #

Cycling 1:49:51 [1] 35.6 km (3:05 / km)

To Kildonan Park along Scotia St. and back on Kildonan Dr.

Thursday Apr 13, 2006 #

Strength 10:00 [2]

Running hills 1:03:06 [4] 12.6 km (5:00 / km) +102m 4:49 / km
shoes: Nike Air Trail Pegasus 2 2004

Strathcona St., around the Dump Hill 2 times and back.

Wednesday Apr 12, 2006 #

Running long 1:47:22 [3] 20.5 km (5:14 / km) +8m 5:14 / km
shoes: Nike Air Trail Pegasus 2 2004

Wellington Cr., Oxford St., Waverly St., Lindenwood Dr. West/East, Kenaston Blvd. and Wellington Cr.

Strength 15:00 [1]

Balance 5:00 [1]

Sunday Apr 9, 2006 #

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Nike Air Trail Pegasus 2 2004

Running race 19:50 [5] 5.0 km (3:58 / km)
shoes: Nike Air Trail Pegasus 2 2004

Puma running race. PB for the 5 km. for me. Placed 46/202 overall.

Running warm up/down 3:00 [1] 0.4 km (7:30 / km)
shoes: Nike Air Trail Pegasus 2 2004

Orienteering race 41:50 [5] ** 6.3 km (6:38 / km) +15m 6:34 / km
spiked:8/12c shoes: Nike Air Trail Pegasus 2 2004

Bird's Hill mud run.

C • Awesome 2

C • Distance? 3

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