Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 31 days ending Aug 31, 2008:

activity	#	time	miles		km		+m
Orienteering	13	18:07:16	52.93	(20:32)	85.19	(12:46)	1970	158 /	221c	71%
Hiking	4	9:50:00	18.14	(32:31)	29.2	(20:12)	1100
Running	15	6:35:21	41.29	(9:34)	66.45	(5:57)	1115
Tennis	2	1:45:00
Total	22	36:17:37	112.37		180.84		4185	158 /	221c	71%

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Sunday Aug 31, 2008 #

Running warm up/down 4:00 [1] 0.65 km (6:09 / km) +15m 5:31 / km
shoes: Nike Air Pagasus 2007+ Clim

Orienteering 2:04:56 [5] 6.3 km (19:50 / km) +150m 17:43 / km
spiked:10/17c shoes: Nike Air Pagasus 2007+ Clim

Barebones Long, Mt.Lourie, Seebe, AB. 5 cm. of fresh snow on the ground. A horrible race for me with huge mistakes at the start. Maybe I was unprepared for this August snow and close to zero temperatures.

Saturday Aug 30, 2008 #

Event: Barebones 2008

Hiking 1:00:00 [1] 4.0 km (15:00 / km) +100m 13:20 / km
shoes: Nike Air Pegasus 2006

From Radium Hot Springs back to the accomodation.

Tennis 1:00:00 [1]
shoes: Nike Air Pegasus 2006

Friday Aug 29, 2008 #

Tennis 45:00 [2]
shoes: Nike Air Pegasus 2006

Running 1:12:06 [1] 12.0 km (6:01 / km) +135m 5:41 / km
shoes: Nike Air Pagasus 2007+ Clim

To Radium Hot Springs town, south along gravel roads/train track and back.

Thursday Aug 28, 2008 #

Hiking 2:30:00 [1] 10.0 km (15:00 / km)
shoes: Nike Air Pegasus 2006

Kimpton Creek Trail, in Kootenay National Park, 7 km. east of the parks west gate.

Wednesday Aug 27, 2008 #

Running 1:02:41 [3] 8.0 km (7:50 / km) +700m 5:27 / km
shoes: Nike Air Pagasus 2007+ Clim

From our accomodation up the valley to Radium Hot Springs, BC.

C • Barebones 2

C • hey 2

Sunday Aug 24, 2008 #

Running warm up/down 4:00 [1] 0.65 km (6:09 / km)
shoes: Jalas Black 2008

Orienteering race 2:26:35 [5] *** 9.1 km (16:06 / km) +325m 13:40 / km
spiked:11/20c shoes: Jalas Black 2008

COC Long, Fundy National Park, NB. Ran with no left shoe from control #6 and no right shoe from #11. 4:00 mistake on #3, 8:00 on #4, 5:00 on #5, 1:00 on #6, 1:00 on #10, 5:00 on #11, 6:00 on #16, 0:30 on #19, 3:15 on #20.

C • I can't decide whether to be more impressed or appalled 2

Running warm up/down 15:00 [2] * 2.8 km (5:21 / km) +30m 5:05 / km
shoes: Nike ACG Sandals 2004

To go get my o-shoe sole by control #6.

Long Course 10 - Splits

Saturday Aug 23, 2008 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Jalas Black 2008

Orienteering race 1:35:18 [5] *** 3.6 km (26:28 / km) +125m 22:33 / km
spiked:10/18c shoes: Jalas Black 2008

COC Middle (WRE)- Scrubbed, Fundy National Park, NB. 10:00 minute mistake on #1, 4:00 on #2, 1:00 on #3, 0:20 on #6, 24:00 on #7, 2:20 on #8, 2:10 on #9 and 3:00 on #11.

Middle Course 10 - Splits

Friday Aug 22, 2008 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Jalas Black 2008

Orienteering race 19:08 [5] *** 2.7 km (7:05 / km) +85m 6:07 / km
spiked:20/24c shoes: Jalas Black 2008

COC Sprint, Fundy National Park, NB.

Orienteering 45:00 [2] *** 3.5 km (12:51 / km) +100m 11:15 / km
spiked:17/17c shoes: Jalas Black 2008

Model Event at McLaren Pond, Fundy National Park, NB. 0:40 mistake on #8, when I ended up at #9, 0:20 on #16 and 0:25 on #21.

Sprint Course 5 - Splits

Thursday Aug 21, 2008 #

Event: Canadian Orienteering Championships 2008

Running warm up/down 8:00 [1] 1.3 km (6:09 / km)
shoes: Jalas Black 2008

Orienteering race 15:57 [5] *** 2.2 km (7:15 / km)
spiked:21/23c shoes: Jalas Black 2008

Hopwell Rocks Sprint. mp, missed control #17.

Wednesday Aug 20, 2008 #

Orienteering race 21:00 [5] *** 2.5 km (8:24 / km) +40m 7:47 / km
spiked:6/6c shoes: Jalas Black 2008

Team Relay, three loops with 2 controls each, F1, F2; J1, J2; A1, A2.

Tuesday Aug 19, 2008 #

Orienteering 30:00 [3] *** 2.8 km (10:43 / km) +50m 9:50 / km
shoes: Jalas Black 2008

Coaching AM.

Orienteering 1:00:00 [2] *** 5.0 km (12:00 / km) +150m 10:26 / km
shoes: Jalas Black 2008

Coaching PM.

Monday Aug 18, 2008 #

Orienteering 45:00 [3] *** 4.0 km (11:15 / km) +50m 10:35 / km
shoes: Nike Air Pagasus 2007+ Clim

Sass Peepre Junior Training Camp, coaching AM.

Orienteering 45:00 [3] *** 4.0 km (11:15 / km) +100m 10:00 / km
shoes: Jalas Black 2008

Coaching PM.

Sunday Aug 17, 2008 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Jalas Black 2008

Orienteering race 1:51:58 [5] *** 7.6 km (14:44 / km) +250m 12:39 / km
spiked:9/15c shoes: Jalas Black 2008

Fishbones Long.

Saturday Aug 16, 2008 #

Event: Fishbones

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Jalas Black 2008

Orienteering race 22:08 [5] *** 2.3 km (9:37 / km) +50m 8:41 / km
spiked:10/14c shoes: Jalas Black 2008

Fishbones Sprint, St. John, NB.

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Jalas Black 2008

Orienteering race 50:18 [5] *** 3.9 km (12:54 / km) +150m 10:49 / km
spiked:13/19c shoes: Jalas Black 2008

Fishbones Middle.

Wednesday Aug 13, 2008 #

Running 1:38:00 [3] * 19.41 km (5:03 / km) +20m 5:01 / km
shoes: Nike Air Pagasus 2007+ Clim

From my hostel at Hammersmith to central London, England.
Route: http://www.gmap-pedometer.com/?r=2296650

Saturday Aug 9, 2008 #

Running 41:02 [3] 6.3 km (6:31 / km) +200m 5:37 / km
shoes: Nike Air Pagasus 2007+ Clim

From my Riomaggoire, Italy hostel along the Coast of Cinque Terre and back. Around +30 and humid when I went out before leaving for Pisa, Italy.
Route: http://www.gmap-pedometer.com/?r=2296668

Friday Aug 8, 2008 #

Hiking 1:20:00 [1] 3.0 km (26:40 / km) +400m 16:00 / km
shoes: Nike Air Pegasus 2006

Hiking around Corniglia, Italy.

Thursday Aug 7, 2008 #

Hiking 5:00:00 [1] 12.2 km (24:35 / km) +600m 19:44 / km
shoes: Nike Air Pegasus 2006

Took the train to the most northerly town in the Cinque Terre and hiked back to Riomaggoirie where I was staying. Passed through 3 car free towns and many nice views along the way. Probably walked up 1,000+ stairs, but it was well worth it! The hike took 7.5 hrs., but I stoped many times with the people I met and hiked with.
Route: http://www.gmap-pedometer.com/?r=2441111

Monday Aug 4, 2008 #

Running 40:32 [1] 7.04 km (5:45 / km) +15m 5:42 / km
shoes: Jalas Black 2008

From my hostel around Riga, Latvia with an Australian.
Route: http://www.gmap-pedometer.com/?r=2296661

Sunday Aug 3, 2008 #

Running warm up/down 8:00 [1] 1.3 km (6:09 / km)
shoes: Jalas Black 2008

Orienteering race 1:59:48 [5] *** 11.4 km (10:31 / km) +175m 9:46 / km
spiked:13/21c shoes: Jalas Black 2008

20th International Orienteering Event Koprakarikas Long (WRE), 40 km. south of Tartu, Estonia. 2:00 mistake on #2, 0:30 on #4, 1:00 on #7, 3:00 on #10, 1:40 on #15, 1:30 on #17, 2:00 on #19 and 1:45 on #20.

Saturday Aug 2, 2008 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Jalas Black 2008

Orienteering 1:06:59 [5] 8.12 km (8:15 / km) +90m 7:49 / km
spiked:12/14c shoes: Jalas Black 2008

WUOC Relay. On a mixed team with New Zealand and USA. 3:20 mistake on #3 and 6:30 on #5.

Friday Aug 1, 2008 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Jalas Black 2008

Orienteering race 1:08:11 [5] *** 6.17 km (11:03 / km) +80m 10:23 / km
spiked:6/13c shoes: Jalas Black 2008

WUOC Middle. 0:30 mistake on #1, 1:00 on #3, 6:00 on #5, 4:00 on #9, 0:30 on #10, 0:20 on #11 and 7:20 on #12.

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