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Training Log Archive: dkonotopetz

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
Cycling	20	13:33:29	189.69	(4:17)	305.27	(2:40)
Inline Skating	6	8:38:02	127.19	(4:04)	204.69	(2:32)	256
Orienteering	4	7:23:20	27.84	(15:56)	44.8	(9:54)	937	57 /	64c	89%
Running	9	7:10:47	53.1	(8:07)	85.46	(5:02)	271
Canoeing	1	1:34:00	6.21	(15:08)	10.0	(9:24)
Total	27	38:19:38	404.03	(5:42)	650.22	(3:32)	1464	57 /	64c	89%

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Friday Jul 31, 2009 #

Cycling 14:32 [1] 4.16 km (3:30 / km)

In the rain to Portage Ave. and Clifton St. 3rd day of all day in a row.

Note

Found out last Thursday that I am a torchbearer for the 2010 Olympic Torch Relay. After difficulty with Canada Post, it was confirmed today.

Day 68- 01/05/2010 - Kenora, ON - Winnipeg, MB

C • No way! 8

Tuesday Jul 28, 2009 #

Orienteering 1:28:30 [3] *** 9.0 km (9:50 / km) +210m 8:48 / km
spiked:19/21c shoes: Jalas Black 2008 #2

Test running course 6.

Monday Jul 27, 2009 #

Orienteering 2:16:30 [3] ** 13.4 km (10:11 / km) +320m 9:06 / km
spiked:24/28c shoes: Jalas Black 2008 #2

Test running Prairie Goat course 7. Spent about 6 hrs. walking around the map before running...not much energy.

Sunday Jul 26, 2009 #

Cycling 38:28 [1] 12.72 km (3:01 / km)

To The Forks, along the Red River to Lombard Ave. and back.

Cycling 2:44:58 [3] 65.3 km (2:32 / km)

Wellington Cr., through Assiniboine Park, Chalfont St., Cathcart St., along the Hart Trail/Headingley Grand Trunk Trail, to Beaudry Park and back along Roblin Blvd., Vailoux Dr., through Assiniboine Park and Wellington Cr.

Saturday Jul 25, 2009 #

Running 57:07 [1] 10.53 km (5:25 / km) +16m 5:23 / km
shoes: New Balance 1063WN 2009

Empress St. East to the stadium. Ran to the north endzone twice, did some sprints to the south endzone, times were 17.39 sec. and 17.01 sec. Back along Wellington Cr.

Cycling 26:19 [2] 9.1 km (2:54 / km)

To McDermot Ave. and Main St and back.

Friday Jul 24, 2009 #

Cycling 19:20 [2] 7.22 km (2:41 / km)

To the MOA office and back.

Cycling 23:42 [3] 9.1 km (2:36 / km)

To McDermot Ave. and Main St and back.

Thursday Jul 23, 2009 #

Cycling 12:06 [3] 4.66 km (2:36 / km)

To Memorial Blvd. and Portage Ave. and back.

Inline Skating long 1:30:28 [3] 34.64 km (2:37 / km) +18m 2:36 / km

Assiniboine Ave to The Forks, along the Red River, May St., Higgins Ave., Louise Bridge, Stradacona St., Poplar Ave., Leavis St., Johnson Ave. W, Chalmars Ave., along the bike path between Gateway Rd. and Raleigh St., to McIvor Ave., Gateway Rd., Knowles Ave., Raleigh St., past the Perimeter Highway, Thyme Rd., Woodstone Dr., Eagle Creek Dr. E., Deerlodge Tr./Pl., Woodstone Dr., Eagle Creek Dr. E. to Henderson Highway, Eagle Creek Dr. E, Woodstone Dr., Thyme Rd. and back the same way untill...Stradacona St. and Tweed Ave. It started raining, so I took my skates off and stanted walking barefoot home (6.83 km. in 1:38:00). Stepped on beer bottle glass once, but luckily none went in my skin. Lesson: never listen to the weather man...rain not predicted for tonight. Annoying because the thunderstorm only lasted 10 minutes!

Wednesday Jul 22, 2009 #

Canoeing 1:34:00 [1] 10.0 km (9:24 / km)

With Steven and my dad down the Rat River from the 2nd bridge to St. Malo Lake, 2:25:00 total.

Running 31:21 [3] 6.0 km (5:14 / km) +49m 5:01 / km
shoes: Nike Air Pagasus 2007+ Clim

With Steven, over to the hill in the park and back.

Tuesday Jul 21, 2009 #

Inline Skating warm up/down 6:56 [3] 2.76 km (2:31 / km)

On the main road by the Chickadee parking lot.

Inline Skating race 20:31 [5] 11.2 km (1:50 / km) +19m 1:49 / km

RSM 11.2 km. at Birds Hill Provincial Park. Placed 2nd.

Inline Skating warm up/down 35:32 [2] 14.53 km (2:27 / km) +29m 2:25 / km

I lap warm-down with the RSM group, with some hill sprints.

Monday Jul 20, 2009 #

Cycling 11:51 [3] 4.66 km (2:33 / km)

To Memorial Blvd. and Portage Ave. and back.

Inline Skating 1:05:40 [3] 26.08 km (2:31 / km) +35m 2:30 / km

Wellington Cr. to Assiniboine Park, around the 3.52 km. loop 4 times and back. Lap times got progressively faster, 1- 9:36, 2- 8:38, 3- 8:16, 4- 7:49.

Running long 1:38:13 [2] 18.45 km (5:19 / km) +26m 5:17 / km
shoes: New Balance 1063WN 2009

Assiniboine Ave. to The Forks, along the Red River, Annabella St. Higgins Ave., Louise Bridge, Stradacona St., Poplar Ave., Leavis St., Johnson Ave. W, Chalmars Ave., along the bike path between Gateway Rd. and Raleigh St., Elmwood Rd., William Newton Ave., Watt St., Archibald Ave., Prevencher Blvd., Des Meurons St., Goulet St., Norwood Bridge, Mayfair Ave., Harkness Ave., River Ave. and Wellington Cr. Running on Annabella St. I saw a Rotwiler not on a leash barking at me about 50 m. away on the road...turned around in a hurry and backtracked down the backlane of Curtis St. Some sketchy dudes out...probably not the best areas to go at 10:00 pm.

Sunday Jul 19, 2009 #

Running warm up/down 5:21 [1] 1.0 km (5:21 / km) +5m 5:13 / km
shoes: Nike Air Pagasus 2007+ Clim

Orienteering race 15:20 [5] * 3.0 km (5:07 / km) +27m 4:53 / km
spiked:14/15c shoes: Nike Air Pagasus 2007+ Clim

Kildonan Park. Made one small 0:20 mistake on #2 (was on the wrong side of the creek).

Running 10:06 [1] * 1.81 km (5:35 / km) +30m 5:09 / km
shoes: Nike Air Pagasus 2007+ Clim

Re-running leg 11-12 to see what route was faster 0:36 (between the building-fence) vs. (0:43 to the right of the building).

Cycling 32:13 [1] 11.31 km (2:51 / km)

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

Saturday Jul 18, 2009 #

Cycling 30:31 [3] 12.56 km (2:26 / km)

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

Friday Jul 17, 2009 #

Cycling 32:38 [4] 13.96 km (2:20 / km)

To Whittier Park and back with a detour down Main St. to Rorie St. and Lombard Ave.

Thursday Jul 16, 2009 #

Running 1:14:45 [3] 15.32 km (4:53 / km) +24m 4:50 / km
shoes: New Balance 1063WN 2009

Assiniboine Ave., across the Norwood Bridge, Lyndale Dr., St. Mary's Rd., Rosewarne Ave., Kingston Row., Riverdale Ave. footbridge, Jubilee Ave., Pembina Hwy., and Stafford St. Times between the Manitoba Marathon mile markers 18-19, 7:55; 19-20, 7:59.

Wednesday Jul 15, 2009 #

Cycling 39:17 [3] 15.97 km (2:28 / km)

To Memorial Blvd. and Portage Ave., Whittier Park, Memorial Blvd. and Portage Ave. and back from Whittier Park.

Cycling 29:52 [2] 11.05 km (2:42 / km)

Wellinton Cr. South, Beaverbrook St., Grant Ave. to Running Room and back.

Running 11:22 [2] 2.14 km (5:19 / km)
shoes: Nike Air Pegasus 2006

Running room 20 Minute Challenge. Grant Ave., Centennial St., Corydon Ave., Kenaston Blvd. and Grant Ave. Ran with the so called "fast" group and then went ahead with another guy on Corydon Ave. to the end. Subway cookies and iced tea after.
http://www.gmap-pedometer.com/?r=3009241

Tuesday Jul 14, 2009 #

Cycling 14:45 [1] 4.66 km (3:10 / km)

To Memorial Blvd. and Portage Ave. and back.

Note

Got my watch back today after being on the Seton Park North map since last Tuesday...yes.

Monday Jul 13, 2009 #

Cycling 39:23 [4] 17.43 km (2:16 / km)

Academy Rd., Waverley St., Gamble Pl. to Gamble Pl. and McGillivray Blvd. (8.86 km. there). McGillivray Blvd., Pembina Hwy and Stafford St back. (7.71 km. back). Thought it would have been a shorter distance there and not back. Nice new bike path along McGillivray Blvd., will have to check it out soon on the skates.

Running 52:23 [4] 11.19 km (4:41 / km) +52m 4:34 / km
shoes: New Balance 1063WN 2009

Assiniboine Ave., across the Assiniboine Park footbridge, back along the bike path. To the footbridge 26:15 (5.52 km.) and 26:07 for the last 5.67 km.

Sunday Jul 12, 2009 #

Cycling 43:23 [1] 15.16 km (2:52 / km)

Stafford St., Grant Ave., Nathaniel St., Fleet Ave., Cambridge St., Wellington Cr., across the train bridge, Empress St., around the stadium, Empress St., Portage Ave. and Raglan Rd.

Saturday Jul 11, 2009 #

Inline Skating long 2:33:30 [3] 66.0 km (2:20 / km) +125m 2:18 / km

Distance Skate with the RSM group at Birds Hill Park. Five guys also flew up from Minneapolis in one of the guys private plane. 1:08:00 for the first 2 laps and 1:25:30 for the last 3 laps (11.2 km. per lap). Skated to the west gate on laps 1-3 (3.33 km. each).

Cycling 25:20 [3] 9.94 km (2:33 / km)

To McDermot Ave. and Main St and back.

Thursday Jul 9, 2009 #

Cycling 20:44 [1] 7.59 km (2:44 / km)

Balmoral St., Broadway Ave., Colony St., York Ave., Hargrave St., Portage Ave. Donald St., Broadway Ave. and Balmoral St.

Wednesday Jul 8, 2009 #

Inline Skating 11:00 [3] 3.08 km (3:34 / km) +3m 3:33 / km

To the Kelvin High School track and back.

Inline Skating warm up/down 4:10 [1] 1.33 km (3:08 / km)

Warm-up.

Inline Skating 1:04:30 [3] 21.65 km (2:59 / km)

3 sets of pyramid intervals, 3:00 at 50%-65%, 1:00 slow, 2:00 at 65%-75%, 1:00 slow, 1:00 at 75%-85%, 1:00 slow, 0:30 at 85%-95%, 1:00 slow, 0:30 at 85%-95%, 1:00 slow, 1:00 at 75%-85%, 1:00 slow, 2:00 at 65%-75%, 1:00 slow, 3:00 at 55%-65%. Set 1: 20 laps; 2: 21 laps; 3: 24 laps.

Note

Watch is out at Seton Park North, so times are an estimation.

Tuesday Jul 7, 2009 #

Cycling 13:09 [3] 5.13 km (2:34 / km)

To Colony St. and St. Mary's Ave., U of W and back.

Cycling 19:16 [3] 7.47 km (2:35 / km)

Raglan Rd., Portage Ave., Empress St., Maroons Rd. to the stadium and back.

Orienteering 3:23:00 [1] 19.4 km (10:28 / km) +380m 9:32 / km
shoes: Jalas Black 2008 #2

Checking control locations for the Manitoba Sandhills Orienteering Festival Prairie Goat event at Seton Park North, spent about 9 hours on the map.

Sunday Jul 5, 2009 #

Running 55:34 [3] 11.67 km (4:46 / km) +52m 4:39 / km
shoes: New Balance 1063WN 2009

Around the Omands Creek footbridge (underwater from all the recent rain) Assiniboine Ave., across the Assiniboine Park footbridge and back along the bike path. To the footbridge 28:34 (5.76 km.) and 27:00 for the last 5.91 km. 9:03 for the first 1.88 km. and 7:43 for the last 1.88 km.

Saturday Jul 4, 2009 #

Cycling 22:30 [3] 9.1 km (2:28 / km)

To McDermot Ave. and Main St. and back.

Note

Not much time for training, have worked 7 of the last 9 days 70.5 hours, 14 hours today.

Friday Jul 3, 2009 #

Cycling 34:30 [1] 12.07 km (2:51 / km)

To Whittier Park and back through The Forks.

Thursday Jul 2, 2009 #

Cycling 29:28 [3] 11.3 km (2:36 / km)

To Whittier Park and back, 14:44 there, 14:44 back.

Wednesday Jul 1, 2009 #

Inline Skating 1:05:45 [3] 23.42 km (2:48 / km) +27m 2:47 / km

Wellington Cr., to Assiniboine Park, around the loop to just past Conservatory Dr. (had to go around because it was blacked off for firework setup), around the Formal Garden loop 10 times and back. Lots of people and cars to dodge.

Running 34:35 [4] 7.35 km (4:42 / km) +17m 4:39 / km
shoes: New Balance 1063WN 2009

Across the Osborne St Bridge to Osborne St. and River Ave., Assiniboine Ave. to The Forks and back.

Cycling 1:15:14 [3] 23.65 km (3:11 / km)

Wellington Cr. to Assiniboine Park, Wellington Cr., Academy Rd., across the Sherbrook St. Bridge., Cornish St., Furby St., to the Osborne St Bridge, Assiniboine Ave., Main St., York Ave., Across the Prevoncher Bridge., Tache Ave., along the Red River, across the Norwood Bridge, around The Forks and back down Assiniboine Ave.

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