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Training Log Archive: dkonotopetz

In the 31 days ending May 31, 2007:

activity	#	time	miles		km		+m
Running	14	12:10:23	78.35	(9:19)	126.09	(5:48)	369
Orienteering	10	10:56:58	48.72	(13:29)	78.41	(8:23)	1587	95 /	126c	75%
Cycling	12	9:35:09	121.1	(4:45)	194.89	(2:57)
Inline Skating	2	1:32:06	18.48	(4:59)	29.74	(3:06)	11
Strength	1	13:30
Trampolining	1	12:30
Total	25	34:40:36	266.65		429.13		1967	95 /	126c	75%

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Thursday May 31, 2007 #

Running long 4:05:00 [2] 39.67 km (6:11 / km) +41m 6:09 / km
shoes: Asics GT 2070 2003

Longest training run I have ever done in preparation for the marathon. My plan was to only run 32 km., but I was unable to find 4 Mile Rd. north of the airport and it ended up longer. Felt surprisingly good throughout the run, but will have to see how I feel tomorrow. Portage Ave., Berry St., Sherwin St., Stevenson Rd., Caithness Rd., through Red River College Campus, Bannister Rd., Logan Ave., Brookside Blvd., Lucas Ave., Eagle Dr., Brookside Blvd., Notre Dame Ave., Caithness Rd., Stevenson Rd., Sherwin St., Berry St., Ellice Ave., Ferry Rd., Silver Ave., Winchester St., Ness Ave., Air Force Way, Silver Ave., Ness Ave., Whytewold Rd., Saskatchewan Ave., Moray St., Portage Ave., across the Assiniboine Park footbridge, through Assiniboine Park, Wellington Cr. and across the Omands Creek footbridge. Only in Winnipeg can you run 39.67 km. and have only 41 meters climb, much of that manmade!

C • yikes 9

Wednesday May 30, 2007 #

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)

Orienteering race 21:43 [5] * 4.2 km (5:10 / km) +6m 5:08 / km
shoes: Nike Air Trail Pegasus 2 2004

Assiniboine Park.

Orienteering warm up/down 9:42 [3] 1.78 km (5:27 / km)
shoes: Nike Air Trail Pegasus 2 2004

Collecting 2 controls.

Tuesday May 29, 2007 #

Running 32:33 [2] 5.84 km (5:34 / km) +22m 5:28 / km
shoes: Nike Air Trail Pegasus 2 2004

Around the Wellington Cr., Omands Creek footbridge loop.

Sunday May 27, 2007 #

Orienteering warm up/down 8:00 [1] 1.3 km (6:09 / km) +15m 5:49 / km
shoes: Jalas Black 2006

Orienteering race 2:29:42 [5] *** 13.1 km (11:26 / km) +500m 9:36 / km
spiked:21/29c shoes: Jalas Black 2006

Mt. Laurie (Seebe, AB), National Team selection race long. No huge mistakes in this race, I just made a buch of small ones and started to run out of gas around control #21. Didn't get off to a good start by making a 0:40 mistake on #1 followed by 0:20 on #3, 0:40 on #4, 2:30 on #5, 2:45 on #14, 1:30 on #18, 2:50 on #19 and 1:50 on #21. I also lost about 4:30 between #23 and #24 because of walking the steep slope/poor route choice. After looking over the map of the Canadian Champs 2002 I was quite surprised to notice that controls 6-7 and 18-19 were the exact same leg. Back in 2002 I was 2:51 faster than this race caused by the mistake I made on the leg. Overall this was probably one on the most physically demanding courses I have ever done comparable to JWOC long 2005 and 2006! Placed 11/16.

C • good job 3

Saturday May 26, 2007 #

Event: Moose Creek Splash (Canadian Team Trials West)

Running warm up/down 10:00 [2] 1.55 km (6:27 / km) +35m 5:48 / km
shoes: Jalas Black 2006

Orienteering race 49:22 [5] *** 4.2 km (11:45 / km) +190m 9:35 / km
spiked:13/17c shoes: Jalas Black 2006

Elbow Bluffs (Bragg Creek, AB), National Team selection race middle. A horrible race overall. A 0:45 mistake on #2, 6:00 on #7, 0:35 on #14 and 6:00 on #15. Placed 16/17.

Running warm up/down 4:00 [1] 0.6 km (6:40 / km) +20m 5:43 / km
shoes: Jalas Black 2006

Orienteering race 15:41 [5] 2.2 km (7:08 / km) +70m 6:09 / km
spiked:15/17c shoes: Jalas Black 2006

Elbow Bluffs (Bragg Creek, AB), National Team selection race sprint. Allot better race then the middle in the morning. Only made two mistakes, a 0:45 mistake on #1 and 0:20 on #13 because I ran to #14 first. #1 gave many people problems possibly caused by starting out too fast. Placed 7/18.

Wednesday May 23, 2007 #

Running warm up/down 14:14 [2] 2.74 km (5:12 / km) +10m 5:06 / km
shoes: Nike Air Trail Pegasus 2 2004

Warm-up to Omands Creek and one loop of the park.

C • Moose Splash 4

Running intervals 13:27 [4] 3.8 km (3:32 / km) +40m 3:22 / km
shoes: Nike Air Trail Pegasus 2 2004

Around the park, times were 2:40. (2:48, 2:52), 2:39, 2:28.

Running 3:46 [1] 0.4 km (9:25 / km) +50m 5:48 / km
shoes: Nike Air Trail Pegasus 2 2004

10 times up the 5 meter hill.

Running warm up/down 10:38 [2] 1.98 km (5:22 / km) +11m 5:14 / km
shoes: Nike Air Trail Pegasus 2 2004

Warm-down back from Omands Creek.

Cycling 30:07 [3] 11.92 km (2:32 / km)

To Whittier Park and back.

Monday May 21, 2007 #

Cycling 41:33 [3] 15.34 km (2:43 / km)

Assiniboine Ave., across the Assiniboine Park footbridge, around Assiniboine Park and back along the bike path.

Sunday May 20, 2007 #

Orienteering warm up/down 4:00 [1] 0.54 km (7:24 / km) +13m 6:37 / km
shoes: Jalas Black 2006

From the finish to the Trans-Canada and to the start.

Orienteering race 1:40:53 [5] *** 10.6 km (9:31 / km) +270m 8:27 / km
spiked:11/17c shoes: Jalas Black 2006

Seton Park North long selection race, not a very good race in the rain and cold. Made about a 4:00 mistake on #4, 2:00 on #7, 0:30 on #8, 8:20 on #9, 0:15 hesitation around #10, 0:15 on #12 and 9:00 on #14.

Saturday May 19, 2007 #

Running warm up/down 21:44 [2] 4.0 km (5:26 / km)
shoes: Jalas Black 2006

Warm-up with steveng down the highway towards Melbourne, MB.

Orienteering race 33:07 [5] *** 5.1 km (6:30 / km) +140m 5:43 / km
spiked:10/11c shoes: Jalas Black 2006

Australia middle selection race, a good race with only a few small mistakes. About 0:20 in hesitations between #4 and #5, 1:00 on #6 and about 1:00 between #7 and #8 wasted going through the white instead of picking up the clearing to the west like I originally planned. I think this was my fastest tpk ever in a forest orienteering event.

C • nice race 4

Orienteering warm up/down 40:44 [3] *** 5.55 km (7:20 / km) +113m 6:40 / km
shoes: Jalas Black 2006

Collecting controls #4-8 and two other controls with steveng.

Trampolining 12:30 [3]

Some fun with Thomas, Steven and Damian at the B&B we were staying at. Seeing how high we could jump.

Friday May 18, 2007 #

Cycling 8:00 [1] 2.53 km (3:10 / km)

To Lenore St. and Portage Ave. and back.

Cycling 25:02 [2] 9.1 km (2:45 / km)

To McDermot Ave. and Main St. and back.

Thursday May 17, 2007 #

Cycling 25:25 [4] 11.3 km (2:15 / km)

To Whittier Park and back.

Wednesday May 16, 2007 #

Running 15:48 [4] 3.76 km (4:12 / km)
shoes: Nike Air Trail Pegasus 2 2004

To Omands Creek and back.

Tuesday May 15, 2007 #

Running long 2:19:00 [1] 24.27 km (5:44 / km) +29m 5:42 / km
shoes: Asics GT 2070 2003

Assiniboine Ave., Lyndale Dr., St. Mary's Rd., Rosewarne Ave., Dunkirk Dr., St. Vital Rd., River Rd., through St. Vital Park, Bishop Grandin Blvd., Pembina Blvd., Stafford St. and Academy Rd.

Sunday May 13, 2007 #

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Jalas Black 2006

Orienteering race 1:27:48 [5] *** 9.8 km (8:58 / km) +100m 8:31 / km
spiked:6/10c shoes: Jalas Black 2006

Hartney long selection race, a better race then yesterday. A 1:30 mistake on #1, 2:00 on #7, 0:30 on #8 and 5:30 on #9. Also spent about 9:00 looking for #6 because it was in the wrong place, on the ridge to the west. Right away I was fairly sure the control was not in the right place as the re-entrant along the ridge seemed to be fairly obvious to me. So the course was scrubbed because of this control being misplaced.

Saturday May 12, 2007 #

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Jalas Black 2006

Orienteering race 54:51 [5] *** 5.55 km (9:53 / km) +70m 9:18 / km
spiked:4/8c shoes: Jalas Black 2006

Hartney middle selection race, not a good race. 2:00 mistake on #2, 6:00 on #5, 2:30 on #6 and 2:00 on #8.

Thursday May 10, 2007 #

Cycling 28:03 [3] 11.75 km (2:23 / km)

To the U of W, Whittier Park and back.

Wednesday May 9, 2007 #

Inline Skating 12:00 [1] 3.08 km (3:54 / km) +3m 3:53 / km

To the Kelvin High School track and back. +30 when I went out, high today was +31.3 breaking the record of +30.7 set in 1992.

Inline Skating 44:17 [1] 11.66 km (3:48 / km)

At the Kelvin track with the RSM group. 10 laps warm-up of the 333 meter track, 4 laps working on staying on the outside edge keeping one skate on the line, 5 laps of the same but with untied laces, 5 laps doing the finish stance on the straight sections and 11 laps warm-down.

Tuesday May 8, 2007 #

Running long 2:29:25 [1] 25.28 km (5:55 / km) +66m 5:50 / km
shoes: Asics GT 2070 2003

To Assiniboine Park, Vialoux Dr., Alcrest Dr., Batchelor Ave., Haney Ave., Eldredge Ave., Harstone Ave., Rannock Ave., Scotswood Dr. S., Roblin Blvd., Princeton Blvd. Vialoux Dr. and back through Assiniboine Park. +28 when I went out, luckily I could stop for water 5 times!

C • must be nice 1

Cycling 28:33 [3] 11.3 km (2:32 / km)

To Whitter Park and back. I love biking late at 1:30 am., not one car passed me tonight!

C • 1:30am? 2

Monday May 7, 2007 #

Cycling 1:01:00 [1] 18.63 km (3:16 / km)

Collecting 8 of the punches from yeasterdays race around Winnipeg. To Warsaw Cr., Wilton Bay, Mulvey Ave. E., Hemlock Pl., Claremont Ave., Bartrand St. and back.

Sunday May 6, 2007 #

Cycling 1:35:46 [1] * 27.16 km (3:32 / km)

Setting up controls around Winnipeg streets for my goat and controls at The Forks for the sprint section of the race. To Cornish Ave., Palk Rd., Warsaw Cr., Wilton Bay., Mulvey Ave E., Wilton Pl., Bryce St., the Legislature grounds, end of Edmonton St., South Point, Hemlock Pl., Claremont Ave., Bertrand St. and around The Forks.

C • fun 5

Cycling 26:42 [1] 8.22 km (3:15 / km)

Collecting 3 controls and 6 punches. Around The Forks, Bryce St., Wilmont Pl., the Legislature grounds, end of Edmonton St. and Cornish Ave.

Saturday May 5, 2007 #

Inline Skating warm up/down 15:00 [3] 5.0 km (3:00 / km) +2m 3:00 / km

Warm up before the race and one loop with the lead pack for warm down.

Inline Skating 20:49 [5] 10.0 km (2:05 / km) +6m 2:05 / km

Physio Fit inline race, slick conditions. Placed 2/30 overall, 2 seconds back of the best inline skater in Manitoba and probably western Canada, so I am happy with the result.

C • good work 2

Orienteering race 18:54 [5] * 3.8 km (4:58 / km) +12m 4:54 / km
spiked:8/10c shoes: Nike Air Trail Pegasus 2 2004

Team relay at Birds Hill Park, on a team with Thomas. Found it hard to see some of the flagging tape. Three loops (1.5 km., 8:37), (1.4 km., 6:15) and (.9 km., 4:02). Took the wrong trail going to # 1 on the Green loop and lost about 1:15 and didn't see #4 and lost about 1:15 going through the woods. Made no mistakes on and Red and Pink loops.

Running warm up/down 5:30 [1] * 1.0 km (5:30 / km)
shoes: Nike Air Trail Pegasus 2 2004

Back to the car from the start.

Cycling 18:32 [1] 5.81 km (3:11 / km)

Back from Whittier Park.

Friday May 4, 2007 #

Cycling 1:53:54 [1] 32.61 km (3:30 / km)

To the MOA office, Whiter Park, collecting controls from the race and checking out control locations for my race on Sunday. Around The Forks, Mulvey Ave. E., Bartlet Ave., Ashland Ave., Nassau St., Riverside Dr., Carter Ave., Palk Rd. and back.

Orienteering 26:48 [1] * 4.19 km (6:24 / km) +43m 6:05 / km

Setting a clinic course with GOUGER at Whittier Park.

Thursday May 3, 2007 #

Running warm up/down 4:00 [1] 0.6 km (6:40 / km) +6m 6:21 / km
shoes: Nike Air Trail Pegasus 2 2004

Orienteering warm up/down 19:48 [1] * 3.0 km (6:36 / km) +15m 6:26 / km
shoes: Nike Air Trail Pegasus 2 2004

Picking up 5 controls.

Orienteering race 15:55 [5] * 3.5 km (4:33 / km) +30m 4:22 / km
spiked:7/7c

Kilcona park.

Wednesday May 2, 2007 #

Running 48:18 [1] 8.5 km (5:41 / km) +39m 5:33 / km
shoes: Nike Air Trail Pegasus 2 2004

To The Forks and around checking out control locations for my race on Sunday.

Cycling 46:57 [3] 20.12 km (2:20 / km)

Harrow St., Pembina Hwy., Bishop Grandin Blvd., River Rd., Avalon Rd., to Fernleaf Dr. and back.

Tuesday May 1, 2007 #

Cycling 25:35 [2] 9.1 km (2:49 / km)

McDermot Ave. and Main St. and back.

Strength 13:30 [1]

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