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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Running13 15:57:17 121.15(7:54) 194.96(4:55) 339
  Cycling8 6:03:55 80.82(4:30) 130.06(2:48) 18
  Skiing- Skate4 4:25:51 34.78(7:39) 55.97(4:45) 355
  Skiing- Classic2 1:16:01 6.54(11:38) 10.52(7:14) 54
  Inline Skating2 1:01:55 13.49(4:35) 21.71(2:51) 36
  Orienteering2 1:01:35 5.11(12:03) 8.23(7:29) 135 /5c100%
  Soccer1 40:00
  Strength2 30:00
  Kayaking1 12:09 0.71(17:00) 1.15(10:34)
  Total23 31:08:43 262.59 422.61 8155 /5c100%

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Thursday Apr 30, 2009 #

Running 39:25 [3] 8.19 km (4:49 / km) +10m 4:47 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave to The Forks, across the footbridge, Main St., Mayfair Ave., Harkness Ave., River Ave. and Wellington Cr.

Wednesday Apr 29, 2009 #

Running 55:35 [3] 11.09 km (5:01 / km) +84m 4:50 / km
shoes: Nike Air Pagasus 2007+ Clim

Raglan Rd., Strathcona St. to the Dump Hill, 1 loop of the hill , 1 time up the steep part and back along the train tracks. Raining and windy on the mountain.

Tuesday Apr 28, 2009 #

Running long 2:50:23 [3] 33.25 km (5:07 / km) +22m 5:06 / km
shoes: Asics Gel-Nimbus 8 2007

Stafford St., Pembina Hwy., to the south Perimeter Hwy., Pembina Hwy., Dalhousie Dr., Silverstone Ave., King's Dr., Freedman Cr., University Cr., Pembina Hwy., Crescent Dr., South Dr., North Dr., Oakenwald Ave., Wicklow St., Point Rd., Pembina Hwy. and Stafford St. Crescent Dr. still flooded in Crescent Park, water all the way to the golf course and forest. 6 foot ring dike around one house next to the golf course. Feel good.

Sunday Apr 26, 2009 #

Note

Fort Whyte 10th Annual EcoAdventure Race

Kayaking race 12:09 [5] 1.15 km (10:34 / km)

Running race 1:40 [5] 0.29 km (5:45 / km) +5m 5:17 / km
shoes: Nike Air Pagasus 2007+ Clim

Portage/running to sod house.

Running race 15:24 [5] 3.83 km (4:01 / km) +7m 3:59 / km
shoes: Nike Air Pagasus 2007+ Clim

From Fort Whyte to Wilkes Ave. and Shaftesbury Blvd.

Orienteering race 8:03 [5] 1.59 km (5:04 / km) +3m 5:01 / km
spiked:5/5c shoes: Nike Air Pagasus 2007+ Clim

Find 5 of 8 controls in Assiniboine Forest...easy orienteering. Optimal route was about 175 meters shorter than the one I took.

Running race 6:17 [5] 1.5 km (4:12 / km) +3m 4:10 / km
shoes: Nike Air Pagasus 2007+ Clim

From orienteering finish to Grant Ave. and Chalfort St.

Inline Skating race 16:10 [5] 6.19 km (2:37 / km) +7m 2:36 / km

Spent about 2:00 in the transition zone. From Chalfort Rd. and Grant Ave. to Shaftesbury Blvd., along the bike path Corydon Ave. and through Assiniboine Park to the east side.

Running race 28:21 [5] 6.06 km (4:41 / km) +14m 4:37 / km
shoes: Asics Gel-Nimbus 8 2007

Spent about 1:00 in the transition zone. From the east end of Assiniboine Park to Great West Life along Wellington Cr. Feeling really good and ready to push hard on the bike.

Cycling race 35:54 [5] 15.67 km (2:17 / km) +18m 2:17 / km

Spent about 0:15 in the transition zone. From Great West Life along Wolsley Ave., Raglan Rd., Portage Ave., through Omands Creek, Wellington Cr., Park Blvd. N, along the bike path by Corydon Ave. and Shaftesbury Blvd., Wilkes Ave., McConnell Rd., Flicklestein Rd. and along the Fort Whyte trails. Slow going in the mud on the Fort Whyte property and had to carry my bike across one ditch. After this my right leg cramped slightly, but the finish line was in sightreally bad. I had to extend it and could not bend at my knee for a few seconds. Goal was under 2:00:00 and my time was 2:03:58. Placed 1st overall after a 2nd place last year and 4th two years ago. Fun race, nice to have an orienteering component which made up for my poor kayaking...thanks GOUGER et al.
C • THE CHAMP 4

Friday Apr 24, 2009 #

Cycling 19:52 [4] 9.15 km (2:10 / km)

Stafford St., Grant Ave. to Wilton St. and back.

Cycling 21:52 [3] 8.83 km (2:29 / km)

Barmoral St., Colony St., St. Mary Ave., Vaughan St., Elice Ave., Donald/Princess St., Bannatyne Ave., Adelalde St. to William Ave. Adelalde St., Cumberland Ave., Carlton St., Broadway Ave. and Colony St.

Inline Skating 45:45 [1] 15.52 km (2:57 / km) +29m 2:55 / km

Wellington Cr. to Assiniboine Park, around the 3.52 km. loop and back. Cold day, +4, -1/0 wind chill. Wore pants and a jacket. Took it slow for the most part because I didn't want to slip on gravel.

Cycling 19:46 [3] 7.9 km (2:30 / km)

Arlington St., Protage Ave. to Marjorie St. and back down Portage Ave. and Raglan Rd.

Thursday Apr 23, 2009 #

Cycling 13:00 [2] 4.7 km (2:46 / km)

To the U of W and back.

Cycling 28:08 [3] 11.89 km (2:22 / km)

Basswood St., Portage Ave. to Belvidere St. and back down Portage Ave. and Raglan Rd.

Running long 1:43:15 [4] 21.6 km (4:47 / km) +29m 4:45 / km
shoes: Nike Air Pagasus 2007+ Clim

Wellington Cr., Doncaster St., Blanche St., Edgeland St., south to Grant Ave., through Assiniboine Forest to Wilkes Ave. and Shaftesbury Blvd., through the forest, Grant Ave., Park Blvd West, Park Blvd. North and Welington Cr. 4.5 km. in the forest checking it out for the race on Sunday.

Tuesday Apr 21, 2009 #

Cycling 11:53 [1] 4.09 km (2:54 / km)

Basswood Pl., Wall St., 100 meters north, Erin St. back.

Cycling 21:48 [1] 7.08 km (3:05 / km)

Mostyn St. Colony St., York St., Hargrave St., Portage Ave. Donald St., Broadway Ave., Colony St., Mostyn St. back. Beater bike.

Cycling 29:18 [3] 12.06 km (2:26 / km)

Across the train bridge at Omands Creek, Wellington Cr. S., Beaverbrook St., Grant Ave. to Kenaston Blvd. Testing out the new slicks.

Sunday Apr 19, 2009 #

Note

Puma 10 km.

Running warm up/down 11:54 [1] 2.15 km (5:32 / km) +2m 5:31 / km
shoes: Asics Gel-Nimbus 8 2007

Running race 41:00 [5] 10.0 km (4:06 / km) +4m 4:06 / km
shoes: Asics Gel-Nimbus 8 2007

New PB. Goal was under 41:00, so I almost met my goal. Got a stitch with about 1 km. to go, so the last bit was painful. Placed 30/100, 6/10 in my age category.

Running warm up/down 13:35 [1] 2.33 km (5:50 / km) +13m 5:40 / km
shoes: Asics Gel-Nimbus 8 2007

With steveng.

Running warm up/down 13:32 [1] 2.41 km (5:37 / km)
shoes: Nike Air Pagasus 2007+ Clim

With steveng.

Orienteering race 53:32 [4] 6.64 km (8:04 / km) +10m 8:00 / km
shoes: Nike Air Pagasus 2007+ Clim

Memory Score-O at Little Mountain Park. Looked at map (about 1:00
), #25, looked at map (about 0:30) , 24, 23, 22, 21, 20, 19, 18, 17, looked at map (about 1:15), 1, 2, 3, 16, 5, 6, 4, looked at map (about 1:30), 9, 11, 12, 13, 14, 15, looked at map (about 1:45). Then I attempted to get 8, 7, 10 unsuccessfully after looking for them in the general area, but in the wrong places, costing me about 10:00. Had to stop looking to

Running 18:35 [1] 3.16 km (5:53 / km) +3m 5:51 / km
shoes: Nike Air Pagasus 2007+ Clim

Collecting controls #4, #7, #8, #9, #10, #11, #12, #13, #14 and #15 with steveng.

Friday Apr 17, 2009 #

Cycling 50:01 [1] 14.67 km (3:25 / km)

Assiniboine Ave. to The Forks, along the Red River to Annabella St. and back.

Thursday Apr 16, 2009 #

Strength 15:00 [1]

Cycling 13:09 [2] 4.7 km (2:48 / km)

To the U of W and back.

Running 1:18:07 [3] 16.17 km (4:50 / km) +8m 4:49 / km
shoes: Nike Air Pagasus 2007+ Clim

Stafford St., Pembina Hwy., Point Rd., Windermere Ave., Riverside Dr., Somerset Ave., along the Wildwood Golf Course dike, North Dr., South Dr., Crane Ave., Pembina Hwy. and Stafford St. City announced a state of emergency today...scary stuff. Saw lots of saw lots of sandbag/water tube dykes and changed my route because Crescent Park was under water.

Wednesday Apr 15, 2009 #

Cycling 51:01 [1] 15.73 km (3:15 / km)

Across the train bridge at Omands Creek, Wellington Cr. to the Assiniboine Park footbridge and back on Wellington Cr.

Running 51:11 [4] 11.01 km (4:39 / km) +17m 4:37 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave., Esplanade Riel, along the Red River, Norwood Bridge, Mayfair Ave., Harkness Ave., River Ave., and Wellington Cr. Had to backtrack around the St. Boniface Hospital because of flooding.

Tuesday Apr 14, 2009 #

Running 1:11:25 [4] 15.7 km (4:33 / km) +24m 4:31 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave., to The Forks, across the footbrigde, Norwood Bridge, Lyndale Dr., St. Mary's Rd., Rosewarne Ave., Kingston Row, Riverdale Ave. footbridge, Jubilee Ave., Pembina Hwy. and Stafford St. Had to run over the sand bag dike on the south side of the Riverdale Ave. footbridge. Scary stuff over on Kingston Row. with the high water...every house had a big pile of sandbags in the front yard, just in case. Beautiful day, +16/+14, wore shorts and a t-shirt. 3 days between skiing and shorts/t-shirt running.

Monday Apr 13, 2009 #

Cycling 48:13 [1] 13.59 km (3:33 / km)

Portage Ave., Assiniboine Ave., across the Assiniboine Park footbridge, back along the bike path. Took a hard fall in Bourkevale Park after riding over some ice. Rode through about 6 inches of water from the Truro Creek in Bruce Park. Major flooding of Assiniboine Park after an ice jam today, sculpture garden, main field and duck pond area flooded.

Saturday Apr 11, 2009 #

Skiing- Skate 1:13:30 [3] 14.75 km (4:59 / km) +100m 4:49 / km

At Wildwood Park. Went around the south part 2 times and the north part 12 times. +1/+5, wind chill -2/-1. Last ski of the year.

Part 1: http://www.gmap-pedometer.com/?r=2719150
Part 2: http://www.gmap-pedometer.com/?r=2719153 x8
Part 3: http://www.gmap-pedometer.com/?r=2719155
Part 4: http://www.gmap-pedometer.com/?r=2719153 x4.5

Running 34:00 [4] 7.27 km (4:41 / km) +18m 4:37 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave. to The Forks, across the pedestrian footbridge, across the Main St. Bridge and Assiniboine Ave.

Friday Apr 10, 2009 #

Skiing- Skate 1:36:09 [4] 22.15 km (4:20 / km) +156m 4:12 / km

At Wildwood Park. Did the south loops 8 times and the 1.7 km. loop 3 of those times (#1- 6:56, #2- 6:58 and #7-7:43). Awesome fast hard packed snow. -3/0, wind chill -6/-5.

Part 1: http://www.gmap-pedometer.com/?r=2715134
Part 2: http://www.gmap-pedometer.com/?r=2715181
Part 3: http://www.gmap-pedometer.com/?r=2715240

Thursday Apr 9, 2009 #

Skiing- Skate 1:07:18 [3] 13.82 km (4:52 / km) +66m 4:45 / km

At Wildwood Park. Did the 1.75 km loop 5 times (8:43, 8:39, 6:07, 7:13 and 9:20). Good conditions at the start, but it got slower as the snow softened up. 0, -4 wind chill. Latest in the year I have ever skiied.

Part 1 (1.75 km): http://www.gmap-pedometer.com/?r=2712614
Part 2 (.85 km.): http://www.gmap-pedometer.com/?r=2712590

Wednesday Apr 8, 2009 #

Running long 2:17:59 [2] 25.88 km (5:20 / km) +64m 5:16 / km
shoes: Nike Air Pagasus 2007+ Clim

Assiniboine Ave. to The Forks, along the Red River to Annabella St., Rover Ave., along the Red River, Magnus Ave., Main St., Redwood Ave., St.Cross St., Cathedral Ave., Scotia St., Forrest Ave., Ord St., Leila St., Scotia St. and back. 1:09:00 (12.94 km. ) to the skating pond shelter and 1:08:59 back. Good pacing there and back.

Tuesday Apr 7, 2009 #

Skiing- Classic 35:17 [2] 5.26 km (6:42 / km) +27m 6:32 / km

At Wildwood Park. Better conditions today. Around the 1.7 km. loop 3 times (11:50, 11:47 and 11:30).

Skiing- Skate 28:54 [3] 5.25 km (5:30 / km) +33m 5:20 / km

Around the 1.75 km loop 3 times (9:59, 9:52 and 9:02).

Monday Apr 6, 2009 #

Skiing- Classic 40:44 [2] 5.26 km (7:45 / km) +27m 7:33 / km

At Wildwood Park. Did the 1.75 km loop 3 times (15:10, 14:09 and 11:25). Slow conditions, but it got better as I went over the track the second and third times. Nice just to be skiing at this time of year, which is unusual. +2- +1, -3- -4 wind chill.
http://www.gmap-pedometer.com/?r=2704776

Sunday Apr 5, 2009 #

Note

Puma 5 km.

Running warm up/down 9:52 [1] 1.77 km (5:34 / km) +2m 5:33 / km
shoes: Nike Air Pagasus 2007+ Clim

Running race 19:54 [3] 5.0 km (3:59 / km) +2m 3:58 / km
shoes: Nike Air Pagasus 2007+ Clim

Cold April morning, -9, -12 wind chill with 22 km./hr. north wind. Saw at least three crazies wearing shorts! Felt slow, had nothing in the tank and got a disappointing result. Winner was 15:53, placed 32/138 and 6/9 in my age category.

Friday Apr 3, 2009 #

Running 35:53 [1] 6.31 km (5:41 / km) +8m 5:39 / km
shoes: Nike Air Pagasus 2007+ Clim

Raglan Rd., Portage Ave. and Wellington Cr. Had to go around the Omands Creek footbridge because of flooding.

Thursday Apr 2, 2009 #

Soccer 40:00 [2]

In Instructing Soccer.

Wednesday Apr 1, 2009 #

Strength 15:00 [1]

C • Daaariuuss 3

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