Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 31 days ending Aug 31, 2007:

activity	#	time	miles		km		+m
Orienteering	8	11:19:34	41.82	(16:15)	67.3	(10:06)	1950	100 /	125c	80%
Cycling	9	8:57:47	99.95	(5:23)	160.86	(3:21)
Inline Skating	4	4:20:54	65.83	(3:58)	105.95	(2:28)	98
Running	9	1:52:43	11.76	(9:35)	18.93	(5:57)	57
Total	20	26:30:58	219.37	(7:15)	353.04	(4:30)	2105	100 /	125c	80%

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Friday Aug 31, 2007 #

Running 50:08 [1] 8.87 km (5:39 / km) +21m 5:35 / km
shoes: Asics Gel-Nimbus 8 2007

Assiniboine Ave., across the footbridge at The Forks, Norwood Bridge, along the Red River, Esplinade Riel and back along Assiniboine Ave.

Thursday Aug 30, 2007 #

Cycling 1:24:30 [1] 23.35 km (3:37 / km)

Along the river trail to The Forks, Esplanade Riel, along the Red River through Wittier Park, Mission St., to Grey St. to Nairn Ave., Provencher Blvd., along the Seine River path to Youville St., Bertrand Ave., across the Norwood bridge and Assiniboine Ave.

Wednesday Aug 29, 2007 #

Cycling 2:30:16 [2] 43.55 km (3:27 / km)

Wellington Cr., through Assiniboine Park, Corydon Ave., along the west side of Tuxedo Gulf Course, through Assiniboine Forest, along the Harte Trail (Trans Canada Trail) to the Canadian Pacific Rail line south of Headingley and back down Cathcart St., Chalfort Rd., and Grant Ave.

Inline Skating 11:17 [1] 3.08 km (3:40 / km) +3m 3:39 / km

To the Kelvin tack and back.

Inline Skating 14:24 [2] 5.0 km (2:53 / km)

15 laps warm-up of the .333 meter track.

Inline Skating intervals (Pyramid) 58:21 [4] 23.31 km (2:30 / km)

Pyramid intervals, 50% for 3:00, 60% for 2:00, 75% for 2:00, 90% for 1:00, 90% for 1:00, 75% for 2:00, 60% for 2:00, 50% for 3:00 x2 and 1 set minus the last 60% and 50%. 70 laps in total.

Inline Skating 6:37 [1] 1.67 km (3:58 / km)

5 laps warm-down.

Tuesday Aug 28, 2007 #

Cycling 53:06 [1] 14.86 km (3:34 / km)

To the west end of Assiniboine Park along the river trails.

Monday Aug 27, 2007 #

Cycling 1:18:19 [1] 22.81 km (3:26 / km)

To The Forks along the river trail, south along the Red River to the St. Vital Bridge, north along Churchill Dr. and the river to James Ave. and back down Assiniboine Ave.

Sunday Aug 26, 2007 #

Inline Skating warm up/down 15:00 [2] 4.5 km (3:20 / km) +20m 3:16 / km

Around the parking lot before and to the start.

Inline Skating race 1:18:15 [5] 42.2 km (1:51 / km) +68m 1:50 / km

10th Annual North of the 49th Inline Marathon at Birds Hill Provincial Park. About 1 lap through the race 3 guys broke away from the pack and later about 3 laps into the race 2 other guys broke away. I ended up skating with a pack of 6 the rest of the race. Placed 11/58 overall and 2/6 in my age group. Happy with the result because I have only skated once since July 18th.

Inline Skating 4:00 [1] 1.0 km (4:00 / km) +4m 3:55 / km

Back from the finish to the parking lot.

Saturday Aug 25, 2007 #

Running warm up/down 3:00 [2] 0.4 km (7:30 / km) +6m 6:59 / km

Orienteering race 49:32 [5] *** 4.7 km (10:32 / km) +50m 10:00 / km
spiked:5/10c shoes: VJ Intregrator 2007

Yellowquill South middle selection race. Did not get used to the 1:5,000 scale the whole race and made many mistakes. 1:20 on #4, 0:30 on #5, 1:10 on #6, 2:00 on #8 and 10:00 on #10!

Cycling 28:32 [1] 9.1 km (3:08 / km)

McDermot Ave. and Main St. and back.

Friday Aug 24, 2007 #

Cycling 32:09 [2] 11.35 km (2:50 / km)

To Whittier Park and back.

Thursday Aug 23, 2007 #

Running 21:35 [1] 3.76 km (5:44 / km)
shoes: Asics Gel-Nimbus 8 2007

To Omands Creek and back.

Wednesday Aug 22, 2007 #

Inline Skating 11:20 [1] 3.08 km (3:41 / km) +3m 3:40 / km

To the Kelvin Track and back.

Inline Skating warm up/down 32:52 [2] 11.32 km (2:54 / km)

34 laps warm-up of the 333 meter track Kelvin track with the RSM group.

Inline Skating 11:15 [3] 4.33 km (2:36 / km)

13 laps skating in a pack of 7, leading, dropping back 15 meters and catching up.

Inline Skating 15:28 [3] 5.66 km (2:44 / km)

17 laps pack skating/warm-down.

Tuesday Aug 21, 2007 #

Cycling 32:33 [2] 11.35 km (2:52 / km)

To Whittier Park and back.

Inline Skating 2:05 [4] 0.8 km (2:36 / km)

At Birds Hill Park with the RSM group. It looked like it was going to rain and it did just after I started skating. A big piss off especially because it didn't rain just outside of the park!

C • nice endurance 2

Sunday Aug 19, 2007 #

Cycling 45:09 [1] 12.99 km (3:29 / km)

To The Forks and around then down Westminister Ave. and Portage Ave. to Raglan Rd. and back.

Saturday Aug 18, 2007 #

Cycling 33:13 [2] 11.5 km (2:53 / km)

To Whittier Park and back. Extremely tired after waking up at 7:45 today early and before 6:00 the previous three days and doing allot of traveling coming back from Colorado. When I got home I pretty much went straight to work until 2:00 am.

Sunday Aug 12, 2007 #

Running warm up/down 4:00 [2] 0.7 km (5:43 / km)
shoes: VJ Intregrator 2007

Orienteering race 16:18 [5] *** 2.4 km (6:47 / km) +40m 6:16 / km
spiked:11/13c shoes: VJ Intregrator 2007

Sprint relay, on a team with my dad and brother. Made a 1:20 mistake on #7 and 0:20 on #11. Placed 9/31 on loop A running the anchor leg and the team finished 4/31.

Sprint A - Splits

Saturday Aug 11, 2007 #

Running warm up/down 2:00 [2] 0.3 km (6:40 / km)
shoes: VJ Intregrator 2007

Orienteering 4:30:21 [5] *** 18.6 km (14:32 / km) +695m 12:15 / km
spiked:16/22c shoes: VJ Intregrator 2007

US Long "O" Champs at Saylor Park (Woodland Park, CO). Extremely long and physically difficult race caused me to make many long mistakes. The heat was not as much as an issue as the Canadian Champs long, but the extra 6 km. caused me to bonk. Overall this was the hardest orienteering race that I have ever done because it was run at 3100 meters above sea level, the longest/most climb in a race I have ever done! Placed 13/14.

Blue - Splits

Friday Aug 10, 2007 #

Running warm up/down 4:00 [2] 0.6 km (6:40 / km) +10m 6:09 / km
shoes: VJ Intregrator 2007

Orienteering race 49:52 [5] 5.3 km (9:25 / km) +220m 7:47 / km
spiked:9/12c shoes: VJ Intregrator 2007

US Short "O" Champs at Manitou Lake (Woodland Park, CO). Made a 0:45 mistake on #4, 0:30 on #6 and 3:30 on #9. Placed 13/21.

Blue short - Splits

Thursday Aug 9, 2007 #

Orienteering 2:45 [1] 0.5 km (5:30 / km)
shoes: Nike Air Pegasus 2006

Testing out the Nike Air Pegasus shoes around the Boulder Running Company parking lot in Colorado Sprngs, CO.

Wednesday Aug 8, 2007 #

Running 14:00 [1] 2.0 km (7:00 / km) +20m 6:40 / km
shoes: VJ Intregrator 2007

Testing out my new Intregator shoes.

Running warm up/down 4:00 [2] 0.7 km (5:43 / km)
shoes: VJ Intregrator 2007

Orienteering race 1:50:37 [5] 11.3 km (9:47 / km) +350m 8:29 / km
spiked:20/25c shoes: VJ Intregrator 2007

US Night "O" Champs Peaceful Valley (Elbert, CO). Made a 5:00 mistake on #2, 4:00 on #3, 1:00 on #4, 0:20 on #13 and 8:00 on #22. Placed 8/11.

Sunday Aug 5, 2007 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Air Trail Pegasus 2 2004

Orienteering race 1:39:28 [5] *** 13.2 km (7:32 / km) +310m 6:45 / km
spiked:19/21c shoes: Nike Air Trail Pegasus 2 2004

USOF Convention Day 2 Classic Peaceful Valley (Elbert, CO). Made a 1:30 mistake between #5 and #6 and 0:45 between #7 and #8. Placed 9/18, 8/21 in the two day total time.

blue day 2 - Splits

Saturday Aug 4, 2007 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Air Trail Pegasus 2 2004

Orienteering race 1:20:41 [5] *** 11.3 km (7:08 / km) +285m 6:20 / km
spiked:20/22c shoes: Nike Air Trail Pegasus 2 2004

USOF Convention Day 1 Classic Peaceful Valley (Elbert, CO). Made a 1:30 mistake on #1 and 1:30 on #3. Placed 7/21.

Blue Day 1 - Splits

Friday Aug 3, 2007 #

Event: 2007 USOF Convention and Colorado 5-Days

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