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Training Log Archive: dkonotopetz

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Adventure Race1 8:38:18 32.76(15:49) 52.72(9:50) 6006 /9c66%
  Running16 7:55:32 57.36(8:17) 92.31(5:09) 289
  Inline Skating9 7:19:15 107.15(4:06) 172.44(2:33) 162
  Orienteering8 6:29:33 32.56(11:58) 52.4(7:26) 4082 /103c79%
  Cycling15 4:43:57 63.54(4:28) 102.26(2:47)
  Strength1 10:00
  Core2 7:20
  Total47 35:23:55 293.37 472.13 109188 /112c78%

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Thursday Sep 30, 2010 #

12 PM

Cycling 12:59 [2] 4.7 km (2:46 / km)

To the U of W and back.
6 PM

Running long 2:07:35 [4] 27.17 km (4:42 / km) +21m 4:41 / km
shoes: Asics Gel-Speedstar 4 2009

Assiniboine Ave., Lyndale Dr., St. Mary's Rd., St. Annes Rd., around Alpine Place (checking out a potential new map area...it looks good), Clayton Dr., Oustic Ave., St. Annes Rd., Biship Grandin bike path, Pembina Hwy. and Stafford St. Ran by some people having sex in the bushes of Alpine Place...awkward.
C • awkward 5
8 PM

Orienteering warm up/down 26:30 [3] 3.5 km (7:34 / km) +10m 7:28 / km
shoes: LaSportiva Crosslite 2010

Collecting Controls 8-13 with a headlight.

Wednesday Sep 29, 2010 #

1 PM

Cycling 11:14 [3] 4.7 km (2:23 / km)

To the U of W and back.
7 PM

Orienteering race 57:28 [5] ** 8.5 km (6:46 / km) +30m 6:39 / km
spiked:20/23c shoes: LaSportiva Crosslite 2010

Birds Hill Provincial Park Score "O".

Tuesday Sep 28, 2010 #

8 AM

Running warm up/down 6:11 [1] 1.0 km (6:11 / km)
shoes: Asics Gel-Nimbus 11 2009

Around the DMCI track 10 times.

Running 28:09 [3] 6.0 km (4:42 / km)
shoes: Asics Gel-Nimbus 11 2009

Alverstone St., Sargent Ave., Dominion St., Portage Ave., Minto St., around the Minto Athletic Grounds, St. Matthews Ave., Goulding St., around the Cindy Klassen Recreation Centre track 2 times, Sargent Park Pl. and Wellington Ave. 30 stride sprints every 5:00 minutes.

Monday Sep 27, 2010 #

8 AM

Running warm up/down 2:18 [1] 0.42 km (5:29 / km)
shoes: Asics Gel-Nimbus 11 2009

Warm-up.

Running 33:18 [3] 4.91 km (6:47 / km)
shoes: Asics Gel-Nimbus 11 2009

Alverstone St., St. Matthews Ave., Banning St., Wellington Ave., Lipton St., St. Matthews Ave., Banning St. and Wellington Ave. Fartlek, 1/2 block run, 1/2-1/4 block of alternating with the following exercises: side shuffle, grapevine, butt kicks, sprint, leaps, A-B's, lunges, kick outs, leg raises and sprint
1 PM

Cycling 12:13 [2] 4.7 km (2:36 / km)

To the U of W and back.
6 PM

Inline Skating 48:31 [2] 15.52 km (3:08 / km) +29m 3:06 / km

Wellington Cr. to Assiniboine Park, around the 3.52 km. loop and back.

Saturday Sep 25, 2010 #

Note

Swamp Donkey Adventure Race
9 AM

Adventure Race 8:38:18 [5] *** 52.72 km (9:50 / km) +600m 9:18 / km
spiked:6/9c shoes: LaSportiva Crosslite 2010

Swamp Donkey Adventure Race, Falcon Lake, MB. Placed 3rd in the co-ed division. More later...

Friday Sep 24, 2010 #

7 PM

Orienteering 41:50 [1] ** 6.0 km (6:58 / km)
spiked:16/16c shoes: LaSportiva Crosslite 2010

Setting up controls for by night "O" at LaBarriere Park.

Thursday Sep 23, 2010 #

12 PM

Cycling 11:45 [3] 4.7 km (2:30 / km)

To the U of W and back.
5 PM

Cycling 11:28 [3] 4.7 km (2:26 / km)

To the U of W and back.

Wednesday Sep 22, 2010 #

1 PM

Cycling 12:45 [2] 4.7 km (2:43 / km)

To the U of W and back.
C • Toronto International - Oct 17th 2
6 PM

Cycling 16:38 [2] 6.0 km (2:46 / km)

Balmoral St., Broadway Ave., Smith St., St. Mary Ave., Gary St., Broadway Ave. and Balmoral St.

Tuesday Sep 21, 2010 #

7 AM

Running 13:42 [2] 2.57 km (5:20 / km)
shoes: Asics Gel-Nimbus 11 2009

To DMCI.
8 AM

Running 26:06 [2] 4.95 km (5:16 / km)
shoes: Asics Gel-Nimbus 11 2009

Alverstone Ave., Burnell St., St. Matthuews Ave., Minto St., around the Mino Athletic Grounds, St. Matthuews Ave., Goulding St. around the Cindy Klassen Recreation Centre track 2 times, Sargent Park Pl. and Wellington Ave. 30 stride sprints every 5:00.
9 AM

Core 2:20 [1]

Planks.
12 PM

Running 13:07 [2] 2.57 km (5:06 / km)
shoes: Asics Gel-Nimbus 11 2009

Back from DMCI.

Monday Sep 20, 2010 #

7 AM

Running 13:13 [2] 2.57 km (5:09 / km) +2m 5:07 / km
shoes: Asics Gel-Nimbus 11 2009

To DMCI.
8 AM

Running warm up/down 3:38 [1] 0.64 km (5:41 / km) +3m 5:33 / km
shoes: Asics Gel-Nimbus 11 2009

Warm-up around the school halls.

Running intervals 36:46 [3] 7.33 km (5:01 / km)
shoes: Asics Gel-Nimbus 11 2009

Around the West End. 1 slow, 5:00 fast, 1:00 slow, 5:00 fast, 1:00 slow, 5:00 fast, 1:00 slow, 5:00 fast, 1:00 slow, 6:46 fast.
9 AM

Core 5:00 [1]

Planks.

Running 14:04 [2] 2.57 km (5:28 / km)
shoes: Asics Gel-Nimbus 11 2009

Back from DMCI.
1 PM

Cycling 25:10 [2] 8.87 km (2:50 / km)

To the U of W, Portage Ave. to McDermot Ave. and Main St. and back.

Sunday Sep 19, 2010 #

10 AM

Running warm up/down 5:00 [2] 0.94 km (5:19 / km)
shoes: Jalas Black 2008 #2

Warm-up.

Orienteering 1:10:33 [5] *** 9.6 km (7:21 / km)
spiked:14/16c shoes: Jalas Black 2008 #2

Hartney long selection race.

Saturday Sep 18, 2010 #

2 PM

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Jalas Black 2008 #2

Warm-up.

Orienteering 45:25 [5] *** 5.1 km (8:54 / km)
spiked:6/12c shoes: Jalas Black 2008 #2

Hartney middle selection race.
4 PM

Orienteering 25:18 [1] *** 3.0 km (8:26 / km)
shoes: Jalas Black 2008 #2

Collecting controls with Steven. No compass.

Friday Sep 17, 2010 #

7 AM

Running hills 1:02:12 [2] 11.99 km (5:11 / km) +162m 4:52 / km
shoes: Asics Gel-Nimbus 11 2009

Arlington St. to DMCI. 3 loops of the Dump Hill, Wellington Ave. and Arlington St.
3 PM

Cycling 17:07 [1] 5.84 km (2:56 / km)

Raglan Rd. to Polo Park and back.

Thursday Sep 16, 2010 #

2 PM

Cycling 32:42 [2] 11.89 km (2:45 / km)

To the U of W, Portage Ave. to Whittier Park and back.

Wednesday Sep 15, 2010 #

1 PM

Cycling 26:08 [1] 8.87 km (2:57 / km)

To the U of W, Portage Ave. to McDermot Ave. and Main St. and back.

Tuesday Sep 14, 2010 #

11 AM

Strength 10:00 [1]

1 PM

Cycling 35:13 [1] 11.89 km (2:58 / km)

To the U of W, Portage Ave. to Whittier Park and back.

Monday Sep 13, 2010 #

2 PM

Cycling 13:23 [2] 4.7 km (2:51 / km)

To the U of W and back.

Sunday Sep 12, 2010 #

7 PM

Inline Skating 42:55 [2] 16.0 km (2:41 / km)

Wellington Cr. to Academy Rd., Wellington Cr., Balmoral St., Broadway Ave. to Main St., Broadway Ave. to Osborne St., Boadway Ave. to Main St., Broadway Ave., and Balmoral St. Nice skating on Broadway Ave. because to road was closed for Cyclovia.

Saturday Sep 11, 2010 #

7 AM

Inline Skating warm up/down 8:00 [2] 2.5 km (3:12 / km) +15m 3:06 / km

Warm-up.
8 AM

Inline Skating race 1:19:53 [5] 42.2 km (1:54 / km) +35m 1:53 / km

15th Annual Northshore Inline Marathon in Duluth, MN. It rained all night, so the roads were wet for the race. The roads were "repaired" since last year, putting asphalt patches over the tar snakes in the first 8 miles and new diamond grind pavement between miles 22.5 and 24.5. Wow...diamond grind is the a difficult surface to skate on. There was some fog and light rain near the end of the race and then a field sprint to the finish. I finished 5/11 in Senior Elite, 20/40 in Master/Senior Elite (Pack group, 6.4 seconds behind the winner), 61/134 overall in Elite, 37/2,035 overall including all divisions and I got $80 cash money!
http://www.gmap-pedometer.com/?r=2627111

Wednesday Sep 8, 2010 #

7 PM

Inline Skating 12:08 [1] 2.16 km (5:37 / km) +3m 5:35 / km

To the Kelvin High School Track and back.

Inline Skating warm up/down 13:56 [2] 4.66 km (2:59 / km)

Warm-up at the Kelvin High School Track.

Inline Skating intervals 19:52 [3] 8.33 km (2:23 / km)

20 seconds on at 75--80%, 20 seconds off at 50% x 10 (12 laps), 15 seconds on at 75--80%, 15 seconds off at 50% x 10 (8 laps), 10 seconds on at 75--80%, 10 seconds off at 50% x 8 (5 laps).
8 PM

Inline Skating warm up/down 13:06 [2] 4.66 km (2:49 / km)

Warm-down, 14 laps.

Tuesday Sep 7, 2010 #

7 PM

Inline Skating 1:19:19 [3] 33.8 km (2:21 / km)

At Birds Hill Provincial Park with the RSM group, 3 laps of the park. Left late from the parking area on the 3rd lap and tried to catch the pack with a 5:00 head start, came in 2:00 behind them.
8 PM

Inline Skating 6:25 [2] 2.49 km (2:35 / km) +3m 2:34 / km

Warm-down from the Chickadee parking lot to the Cedar Bog parking lot and back.

Monday Sep 6, 2010 #

6 PM

Inline Skating 1:55:10 [3] 40.12 km (2:52 / km) +77m 2:51 / km

Wellington Cr. to Assiniboine Park, around the 3.52 km. loop, Wellington Cr. Lamont St., Nanton Blvd. to Tuxedo Blvd., Nanton Blvd., Park Blvd., Wellington Cr. to the Maryland St. Bridge, between the Maryland St. Bridge and Academy Rd. and back 3 times. Wellington Cr., Doncaster St. to Corydon Ave. the 3rd time. +17/+16.

Sunday Sep 5, 2010 #

10 AM

Running warm up/down 8:30 [1] 1.5 km (5:40 / km) +13m 5:26 / km
shoes: Jalas Black 2008 #2

Warm-up.

Orienteering race 1:22:39 [5] *** 11.8 km (7:00 / km)
spiked:19/20c shoes: Jalas Black 2008 #2

Yellow Quill long selection race. Cleanist race in a long time, only one 0:30 mistake on #15 (missing it left).
2 PM

Running 3:30 [1] 0.65 km (5:23 / km) +28m 4:26 / km
shoes: Jalas Black 2008 #2

Warm-down collecting 2 controls.

Saturday Sep 4, 2010 #

2 PM

Running warm up/down 9:54 [2] 1.84 km (5:23 / km) +8m 5:16 / km
shoes: Jalas Black 2008 #2

Warm-up north on highway #5.

Orienteering race 39:50 [3] *** 4.9 km (8:08 / km)
spiked:7/16c shoes: Jalas Black 2008 #2

Yellow Quill middle selection race. Lots of little mistakes, 1:30 on #1, 1:30 on #2, 0:20 on #5, 0:30 on #6, 1:00 on #8, 0:20 on #10 and 1:00 on #11 for a total of 7:10 lost.

Friday Sep 3, 2010 #

12 PM

Cycling 32:18 [1] 11.3 km (2:52 / km)

To Whittier Park and back.

Wednesday Sep 1, 2010 #

9 AM

Cycling 12:54 [2] 4.7 km (2:45 / km)

To the U of W and back.
5 PM

Running 1:00:19 [2] 11.19 km (5:23 / km) +52m 5:16 / km
shoes: Asics Gel-Nimbus 11 2009

Assiniboine Ave., across the Assiniboine Park footbridge, back along the bike path. To the footbridge 29:17 (5.52 km.) and 31:02 for the last 5.67 km.

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