Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 31 days ending May 31, 2006:

activity	#	time	miles		km		+m
Orienteering	6	8:28:21	33.63	(15:07)	54.13	(9:23)	696	52 /	69c	75%
Cycling	17	7:37:13	110.01	(4:09)	177.05	(2:35)
Running	13	7:32:32	57.89	(7:49)	93.16	(4:51)	751
Inline Skating	4	2:04:02	27.92	(4:27)	44.94	(2:46)	27
Strength	7	1:00:00
Balance	1	5:00
Total	28	26:47:08	229.46		369.28		1474	52 /	69c	75%

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Wednesday May 31, 2006 #

Cycling 32:00 [4] 14.65 km (2:11 / km)

To Whittier Park, McDermot Ave. and Main St. and back.

Strength 15:00 [2]

Running 40:35 [5] 9.26 km (4:23 / km) +43m 4:17 / km
shoes: Nike Air Trail Pegasus 2 2004

To Assiniboine Park and back.

Balance 5:00 [1]

Tuesday May 30, 2006 #

Cycling 26:15 [4] 11.3 km (2:19 / km)

To Whittier Park and back.

Monday May 29, 2006 #

Cycling 38:21 [1] 12.55 km (3:03 / km)

Around The Forks to check out control locations for an upcoming race.

Sunday May 28, 2006 #

Running warm up/down 4:00 [2] 0.7 km (5:43 / km) +10m 5:20 / km
shoes: Jalas Black 2005

Orienteering race 1:59:05 [5] 11.1 km (10:44 / km) +278m 9:32 / km
spiked:12/18c shoes: Jalas Black 2005

Seton Park North long selection race. A good race with only a few small mistakes until approaching control 8. After that I made many large mistakes on controls 9, 10, 12 and 17.

Orienteering 36:04 [3] 3.75 km (9:37 / km) +98m 8:30 / km
shoes: Jalas Black 2005

Collecting controls after the race.

Saturday May 27, 2006 #

Running warm up/down 8:00 [2] 1.4 km (5:43 / km)

Orienteering race 45:02 [5] 5.8 km (7:46 / km) +105m 7:07 / km
spiked:8/10c shoes: Jalas Black 2005

Glen Valley middle selection race. Some very small mistakes on controls 2 and 3 and some larger mistakes on controls 6 and 8.

Friday May 26, 2006 #

Cycling 23:58 [4] 11.3 km (2:07 / km)

To Wittier Park and back.

Thursday May 25, 2006 #

Running 1:04:03 [4] 12.56 km (5:06 / km) +122m 4:52 / km
shoes: Nike Air Trail Pegasus 2 2004

Along the train tracks to the Dump Hill, 2 loops of the hill and back.

Wednesday May 24, 2006 #

Running 15:50 [5] 3.76 km (4:13 / km)

To Omands Creek and back.

Tuesday May 23, 2006 #

Running 1:38:07 [3] 19.0 km (5:10 / km) +13m 5:09 / km
shoes: Nike Air Trail Pegasus 2 2004

Wellington Cr., Harrow St., Pembina Hwy.,Crescent, South and North Drives Cr., Harrow St. and Wellington Cr. Good training in the +28 C weather!

Monday May 22, 2006 #

Inline Skating 50:51 [3] 18.84 km (2:42 / km) +23m 2:41 / km

Wellington Cr. to Assiniboine Park, around the 3.52 km. loop 2 times and back.

Running 16:07 [5] 3.76 km (4:17 / km)
shoes: Nike Air Trail Pegasus 2 2004

To Omands Creek and back.

Sunday May 21, 2006 #

Cycling 31:13 [4] 14.65 km (2:08 / km)

To McDermot Ave. and Main St., Whittier Park and back.

Strength 5:00 [2]

Saturday May 20, 2006 #

Cycling 14:25 [1] 4.55 km (3:10 / km)

Back from McDermot Ave. and Main St.

Friday May 19, 2006 #

Cycling 33:25 [2] 11.3 km (2:57 / km)

To Whittier Park and back.

Thursday May 18, 2006 #

Cycling 25:47 [4] 11.3 km (2:17 / km)

To Whittier Park and back.

Strength 5:00 [4]

Wednesday May 17, 2006 #

Cycling 24:34 [2] 9.1 km (2:42 / km)

To McDermot Ave. and Main St. and back.

Strength 10:00 [2]

Orienteering race 39:00 [5] * 6.8 km (5:44 / km) +87m 5:23 / km
spiked:16/18c shoes: Nike Air Trail Pegasus 2 2004

Kilcona Park, three loops that returned to the start.

Orienteering 14:56 [4] * 2.2 km (6:47 / km) +28m 6:23 / km
shoes: Nike Air Trail Pegasus 2 2004

Collecting controls 7-12 after the race.

Tuesday May 16, 2006 #

Strength 10:00 [2]

Cycling 17:55 [3] 7.2 km (2:29 / km)

To the MOA office and back.

Running 28:22 [1] 5.84 km (4:51 / km) +15m 4:48 / km
shoes: Nike Air Trail Pegasus 2 2004

Around the Omands Creek footbridge, Wellington Cr. loop.

Monday May 15, 2006 #

Running 41:42 [5] 9.26 km (4:30 / km) +43m 4:24 / km
shoes: Nike Air Trail Pegasus 2 2004

To Assiniboine Park and back.

Sunday May 14, 2006 #

Orienteering 18:31 [2] * 2.6 km (7:07 / km)
shoes: Nike Air Trail Pegasus 2 2004

Setting up and taking down controls with no map for a beginner’s clinic at St. Vital Park.

Orienteering 19:01 [4] * 3.63 km (5:14 / km)
shoes: Nike Air Trail Pegasus 2 2004

I ran the 1.815 km. course twice, once setting up the controls and once collecting them with no map, my times were 9:27 and 9:34 respectively.

Cycling 6:25 [3] 2.3 km (2:47 / km)

To Westminister Ave. and Aubrey St. and back.

Strength 5:00 [2]

Saturday May 13, 2006 #

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)

Orienteering race 2:05:04 [5] 8.8 km (14:13 / km) +100m 13:27 / km
spiked:8/13c shoes: Jalas Black 2005

Neepawa long selection race. I ran a horrible race; most of the problems were do to loosing contact with the map. The map is overgrown, has new trails, trails no longer there and apparently there is something in the ground that makes your compass point a different direction every time you look at it!

C • neep 2

Cycling 26:11 [4] 11.3 km (2:19 / km)

To Whittier Park and back.