Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Running	7	9:18:53	65.75	(8:30)	105.81	(5:17)	147
Cycling	14	5:39:48	71.77	(4:44)	115.5	(2:57)
Orienteering	2	4:45:34	17.66	(16:10)	28.42	(10:03)		46 /	57c	80%
Inline Skating	4	2:42:19	44.86	(3:37)	72.19	(2:15)	83
Canoeing	1	30:00	1.24	(24:08)	2.0	(15:00)
Total	22	22:56:34	201.28	(6:50)	323.92	(4:15)	230	46 /	57c	80%

4:37

0:00

» now

Tuesday Jun 30, 2009 #

Cycling 29:12 [3] 11.3 km (2:35 / km)

To Whittier Park and back.

Cycling 16:05 [3] 6.5 km (2:28 / km)

Balmoral St., Broadway Ave., Colony St., York Ave., Hargrave St., Graham Ave., Garry St. and Broadway Ave.

Sunday Jun 28, 2009 #

Cycling 30:56 [1] 9.03 km (3:26 / km)

Raglan Rd., Portage Ave., Empress St., around the stadium and back along Empress St., Strathcona St. and Raglan Rd.

Friday Jun 26, 2009 #

Cycling 11:04 [1] 3.84 km (2:53 / km)

Dominion St., Portage Ave., Clifton St. in light rain.

Cycling 14:08 [1] 4.55 km (3:06 / km)

Back from McDermot Ave. and Main St. in the rain.

Tuesday Jun 23, 2009 #

Note

Calculated that I drank about 50 cups of water in the marathon or 2.7 litres and about 3.5 litres of fluid after the race. Took until late evening to get hydrated again.

Cycling 20:40 [1] 7.01 km (2:57 / km)

To the MOA office and back.

Monday Jun 22, 2009 #

Cycling 1:09:40 [1] 19.73 km (3:32 / km)

Wellington Cr., across the Assiniboine Park footbridge, Portage Ave., Raglan Rd., Harrow St., Kingsway Ave., Cambridge Ave., Grosvenor Ave., Stafford St., Corydon Ave., Cockburn St. N. and Wellington Cr. Legs sore, but slightly better after the ride.

Sunday Jun 21, 2009 #

Note

Y - Manitoba Marathon

Running race 4:07:11 [5] 42.2 km (5:51 / km) +40m 5:50 / km
shoes: New Balance 1063WN 2009

The race started around 10 minutes late and after standing around near the front of the start corral for about 20 minutes, I was ready to get the race underway. With all the excitement and adrenalin of the start I ran the first mile in 6:31...way too fast for my planned 7:04 pace. So I knew that I needed to slow down. I proceeded to run the next mile in 7:06 which was better. It was hot out +19 to +21 between 7:00 and 8:00 am. I was sweating buckets and was sure to take water and sponges at every water station as well as going through the showers and sprinklers along the course. Going through Assiniboine Park, across the footbridge and down Portage Ave. I was feeling ok, but not great. I slowed down a little running down Portage Ave., feeling slightly light headed and dizzy. Making the right turn onto Raglan Rd. into the hood was a great feeling knowing there were many supporters and lots of shade. I began to take more water starting at the mile 14 aid station, before this point I was taking 1-2 cups of water, now I was taking 3-6 cups at every aid station. By this time at 9:00 am. it was +24. I walked for the first time through the mile 16 aid station taking back lots of water. As I crossed the Main St. Bridge a runner said the someone told him it was +27. I was totally overheated by the mile 18 mark...my legs did not feel that sore at all...but it was the damn heat. I got a stomach cramp around mile 18 and proceeded to walk some of mile 18 and most of mile 19 due to a combination of the heat and the pain of the cramp. This camp bothered me off and on from mile 18 to 24. Starting around the 18 mile mark many people were walking. By 10:00 am. it was +26 with a hot sun beating down with little shade in the last 8.2 miles of the course. The last bit of the course was a struggle as I walked/ran. I took my last walking brake exiting Bishop Grandin Blvd. except for a short walk at the last water stop. As I neared the finish I could hear the announcer from 1.5+ miles away and I wanted to get to the line. By 11:00 am. it was +28, with the humidity it felt like +32. This marathon confirmed one thing...I do not run well in hot weather. Having had a cool spring did not help as I have only ran 3 times outside in temperatures above +20, twice in May and once in June. The 2009 MB Marathon was 10 times harder than the Fargo Marathon and by far the most difficult of the 5 marathons I have done so far. Finished 12/34 in the 20-24 age group and 212/691 overall.

http://www.gmap-pedometer.com/?r=3012147

C • I hear ya 2

Canoeing 30:00 [1] 2.0 km (15:00 / km)

With Steven to the campers beach in St. Malo Provincial Park and back.

Friday Jun 19, 2009 #

Cycling 17:09 [3] 7.08 km (2:25 / km)

Balmoral St., Broadway Ave., Colony St., York Ave., Hargrave St., Portage Ave. Donald St., Broadway Ave. and Balmoral St.

Thursday Jun 18, 2009 #

Cycling 13:59 [3] 5.65 km (2:28 / km)

To Whittier Park.

Cycling 17:27 [1] 5.31 km (3:17 / km)

Back from Whittier Park. Front gear cable broke at The Forks, walked to the crosswalk on Main St., then realized I could still ride...really slowly because I could not shift from the lowest front gear.

Wednesday Jun 17, 2009 #

Cycling 13:37 [1] 4.8 km (2:50 / km)

To the U of W and back.

Running 27:50 [3] 5.84 km (4:46 / km) +22m 4:41 / km
shoes: New Balance 1063WN 2009

Around the Wellington Cr., Omands Creek footbridge loop. Annual last run before Marathon day on Sunday.

Tuesday Jun 16, 2009 #

Cycling 12:08 [3] 4.7 km (2:35 / km)

To the U of W and back.

Monday Jun 15, 2009 #

Cycling 13:25 [2] 5.05 km (2:39 / km)

To the U of W and back. Hot day...+29, hope it is not like this come Sunday.

Saturday Jun 13, 2009 #

Inline Skating warm up/down 5:00 [2] 2.0 km (2:30 / km) +2m 2:29 / km

Warm-up.

Inline Skating race 1:16:43 [5] 42.72 km (1:48 / km) +70m 1:47 / km

Baxter, MN Inline Marathon. Placed 5/12 in the 20-29 age division, 16/141 overall.
http://www.gmap-pedometer.com/?r=2914771

Inline Skating warm up/down 14:00 [1] 4.62 km (3:02 / km)

Cool-down with the Winnipeg crew.
http://www.gmap-pedometer.com/?r=2914770

Friday Jun 12, 2009 #

Inline Skating 11:52 [2] 4.43 km (2:41 / km) +2m 2:40 / km

Warm-up for the Baxter, MN Inline Marathon near the start/finish area.
http://www.gmap-pedometer.com/?r=2914777

Thursday Jun 11, 2009 #

Inline Skating 18:07 [2] 6.37 km (2:51 / km) +6m 2:50 / km

Wellington Cr. to Borebank St. Was planning to go to Assiniboine Park, but turned around because of rain. Bearings + rain = bad.

Wednesday Jun 10, 2009 #

Cycling 18:37 [2] 6.85 km (2:43 / km)

To the U of W, Portage Ave. to Donald St., Donald St., Broadway Ave. and Balmoral St.

Running 1:40:02 [3] 21.28 km (4:42 / km) +38m 4:40 / km
shoes: New Balance 1063WN 2009

Down South. Stafford St., Pembina Hwy., Crescent Dr., South Dr., North Dr., Oakenwald Ave., Wicklow St., Point Rd., Pembina Hwy., Harrow St., Wellington Cr. and across the Omands Creek footbridge.

Tuesday Jun 9, 2009 #

Running 25:36 [3] 5.84 km (4:23 / km) +22m 4:18 / km
shoes: New Balance 1063WN 2009

Around the Wellington Cr., Omands Creek footbridge loop. Tried a new pair of shoes out, feet a little sore, but probably just have to brake them in.

Monday Jun 8, 2009 #

Cycling 15:58 [1] 4.7 km (3:24 / km)

To the U of W and back in the rain.

Sunday Jun 7, 2009 #

Running warm up/down 8:37 [2] 1.4 km (6:09 / km)
shoes: Jalas Black 2008 #2

Warm-up along the east-west trail.

Orienteering race 1:27:51 [5] *** 11.5 km (7:38 / km)
spiked:15/19c shoes: Jalas Black 2008 #2

Seton Park North long selection race. An ok race, made a bad route choice to control #3, lost 0:30, made a 1:45 mistake on #7, 1:00 on #8, 3:30 on #9, 0:30 between #9 and #10 and 3:25 on #12. All the mistakes today were on short <400 meter legs. Nice to see a big turnout at the race today.

Saturday Jun 6, 2009 #

Running warm up/down 3:03 [3] 0.5 km (6:06 / km)
shoes: Jalas Black 2008 #2

Warm-up to the start of the line-o.

Orienteering 10:20 [4] *** 1.73 km (5:59 / km)
shoes: Jalas Black 2008 #2

Manitoba Team training Camp, AM session #1, Line-o.

Orienteering 26:53 [4] *** 3.9 km (6:54 / km)
spiked:6/6c shoes: Jalas Black 2008 #2

AM session #2, handrails.

Orienteering 4:04 [3] *** 0.5 km (8:08 / km)
spiked:1/1c shoes: Jalas Black 2008 #2

Re-run from session #2 finish to #6 and back.

Orienteering 1:04:26 [1] *** 3.5 km (18:25 / km)
spiked:6/9c shoes: Jalas Black 2008 #2

AM session #3, contours only. Challenging with just contours, spent a long time looking for #8.

Running warm up/down 2:17 [2] *** 0.43 km (5:19 / km)
shoes: Jalas Black 2008 #2

Cool-down back to the parking from the finish.

Running warm up/down 57 [2] 0.18 km (5:17 / km)
shoes: Jalas Black 2008 #2

Warm-up from the parking to the start.

Orienteering 1:03:20 [1] *** 3.7 km (17:07 / km)
spiked:9/11c shoes: Jalas Black 2008 #2

PM session #4-5, long/short compass. Could really feel the 3 hours of sleep on this one. Really tired, lacked concentration resulting in huge mistakes on controls #8 and #9.

C • 3 hours sleep 2

Orienteering 28:40 [3] *** 3.6 km (7:58 / km)
spiked:9/11c shoes: Jalas Black 2008 #2

PM session #6, adaptation. Told myself to refocus and spike all the controls in the training...the result was much better.

Thursday Jun 4, 2009 #

Running 2:23:20 [3] 28.14 km (5:06 / km) +25m 5:04 / km
shoes: Asics Gel-Nimbus 8 2007

Assiniboine Ave., across the Norwood Bridge, St. Mary's Ave., St. Anne's Rd., Warde Ave., St. Mary's Ave., Riel Ave., River Rd., across the Bishop Grandin Bridge., Plaza Dr., Pembina Hwy. and Stafford St. 58:36 (11.85 km.) to St. Anne's Rd. and Warde Ave. and 1:23:44 for the last 16.29 km. Good run in light rain.

Wednesday Jun 3, 2009 #

Cycling 12:15 [2] 4.7 km (2:36 / km)

To the U of W and back.

Inline Skating 10:08 [1] 3.08 km (3:17 / km) +3m 3:16 / km

To the Kelvin High School track and back.

Inline Skating 12:53 [1] 3.97 km (3:15 / km)

At the Kelvin track with the RSM group, 1 lap of the 333 meter track, 5 laps head over toe, 3 laps not lifting skates working on edges and 3 laps head over toe on one skate. Clipped my own wheel doing crossovers on the SW corner of the last lap going hard. Scraped knees/legs and elbows.

Inline Skating 13:36 [3] 5.0 km (2:43 / km)

0:45 coasting, 0:45 at 65-75%, two sets of 5.

Monday Jun 1, 2009 #

Cycling 13:28 [1] 4.7 km (2:52 / km)

To the U of W and back.

« Earlier | Later »