Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Cycling	19	10:10:38	138.03	(4:25)	222.14	(2:45)
Orienteering	6	6:08:45	28.48	(12:57)	45.83	(8:03)	1313	43 /	59c	72%
Running	13	3:59:27	29.69	(8:04)	47.78	(5:01)	143
Floor Hockey	1	25:00
Badminton	1	15:00
Plyometrics	1	15:00
Total	28	21:13:50	196.2		315.75		1456	43 /	59c	72%

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Saturday Oct 31, 2009 #

Cycling 25:15 [2] 9.1 km (2:46 / km)

To McDermot Ave. and Main St and back.

Friday Oct 30, 2009 #

Cycling 26:51 [1] 9.4 km (2:51 / km)

To the U of W and back 2 times.

Note

Getting excited...

Wednesday Oct 28, 2009 #

Cycling 19:36 [2] 7.42 km (2:38 / km)

Furby St., Bannatyne Ave. to Lydia St. and back.

Floor Hockey 25:00 [2]

Cycling 15:09 [1] 4.85 km (3:07 / km)

To the U of W and back down Portage Ave.

Tuesday Oct 27, 2009 #

Cycling 20:30 [1] 7.01 km (2:55 / km)

To the MOA office and back.

Orienteering 14:48 [2] * 2.76 km (5:22 / km) +10m 5:16 / km
shoes: Nike Air Pagasus 2007+ Clim

Setting up controls for my clinic at Wildwood Park.

Running 13:40 [1] * 2.5 km (5:28 / km) +8m 5:23 / km
shoes: Nike Air Pagasus 2007+ Clim

Collecting controls at Wildwood Park. Someone moved 3/4 of the controls in the resedential area...but I found them all. One guy did the course in 19:15 for 2.7 km...not bad for not knowing what "O" was before the clinic!

Monday Oct 26, 2009 #

Cycling 19:34 [2] 7.42 km (2:38 / km)

Furby St., Bannatyne Ave. to Lydia St. and back.

Cycling 20:59 [2] 7.9 km (2:39 / km)

To the U of W, Portage Ave., Vaughan St., Graham Ave., Main St., to the MOA office and back.

Running 28:49 [3] 5.84 km (4:56 / km) +15m 4:52 / km
shoes: New Balance 1063WN 2009

Around the Omands Creek footbridge, Wellington Cr. loop.

Sunday Oct 25, 2009 #

Orienteering 17:50 [2] * 3.15 km (5:40 / km) +20m 5:29 / km
shoes: Nike Air Pagasus 2007+ Clim

Setting up 17 controls for my event at Little Mountain Park.

Running 12:00 [1] * 2.21 km (5:25 / km) +5m 5:21 / km
shoes: Nike Air Pagasus 2007+ Clim

Collecting controls #7, #9, #10 and #6 with Steven.

Saturday Oct 24, 2009 #

Cycling 1:11:56 [2] 19.55 km (3:41 / km)

To Whittier Park, around the trails and back.

Running 31:50 [3] 6.76 km (4:43 / km) +12m 4:40 / km
shoes: New Balance 1063WN 2009

Along Omands Creek to Empress St. and Maroons Rd. and back along Portage Ave.

Friday Oct 23, 2009 #

Running 1:50 [2] 0.34 km (5:24 / km)
shoes: Nike Air Pegasus 2006

To from the car.

Plyometrics 15:00 [2]
shoes: Nike Air Pegasus 2006

At SAG

Badminton 15:00 [2]
shoes: Nike Air Pegasus 2006

At SAG.

Thursday Oct 22, 2009 #

Cycling 18:06 [2] 7.01 km (2:35 / km)

To the MOA office and back.

Wednesday Oct 21, 2009 #

Cycling 17:50 [3] 7.42 km (2:24 / km)

Furby St., Bannatyne Ave. to Lydia St. and back.

Cycling 12:11 [2] 4.7 km (2:36 / km)

To the U of W and back.

Running 1:25 [1] 0.26 km (5:27 / km)
shoes: Nike Air Pegasus 2006

In the University, late for a group meeting.

Monday Oct 19, 2009 #

Cycling 17:41 [3] 7.42 km (2:23 / km)

Furby St., Bannatyne Ave. to Lydia St. and back.

Cycling 11:37 [3] 4.7 km (2:28 / km)

To the U of W and back.

Sunday Oct 18, 2009 #

Orienteering 48:05 [3] 6.0 km (8:01 / km) +195m 6:54 / km
shoes: Jalas Black 2008 #2

Setting controls out for the long, out for 2:00 total.

Saturday Oct 17, 2009 #

Event: Manitoba Orienteering Championships

Running warm up/down 7:02 [2] 1.3 km (5:25 / km)
shoes: Jalas Black 2008 #2

Orienteering 51:53 [5] 4.9 km (10:35 / km) +150m 9:11 / km
spiked:7/16c shoes: Jalas Black 2008 #2

MOC Middle.

Running warm up/down 5:03 [2] 0.9 km (5:37 / km)
shoes: Jalas Black 2008 #2

Orienteering 14:30 [5] *** 2.4 km (6:02 / km) +85m 5:08 / km
spiked:14/16c shoes: Jalas Black 2008 #2

MOC Sprint.

Orienteering 1:00:00 [3] 6.22 km (9:38 / km) +255m 8:00 / km
shoes: Jalas Black 2008 #2

Setting controls out for the long tomorrow, out for 3:20 total, mostly walking.

Friday Oct 16, 2009 #

Cycling 24:03 [3] 9.4 km (2:34 / km)

To the U of W and back 2 times.

Thursday Oct 15, 2009 #

Cycling 21:42 [4] 9.45 km (2:18 / km)

To Portage Ave. and Roseberry St and back.

Cycling 34:09 [3] 14.17 km (2:25 / km)

To the MOA office, St. Mary Ave., Portage Ave. to Portage Ave. and Roseberry St and back.

Wednesday Oct 14, 2009 #

Cycling 19:43 [2] 7.42 km (2:39 / km)

Furby St., Bannatyne Ave. to Lydia St. and back.

Cycling 21:58 [1] 7.69 km (2:51 / km)

To the U of W, Portage Ave., Vaughan St., Graham Ave., Main St., to the MOA office and back.

Tuesday Oct 13, 2009 #

Cycling 19:47 [1] 7.01 km (2:49 / km)

To the MOA office and back.

Monday Oct 12, 2009 #

Running 58:36 [3] 12.14 km (4:50 / km) +40m 4:45 / km
shoes: Nike Air Pagasus 2007+ Clim

Late night run, Assiniboine Ave., across the Assiniboine Park footbridge, back along the bike path and Wellington Cr. to the Maryland Bridge. To the footbridge 27:05 (5.52 km.) and 31:26 for the last 6.62 km. Toque and gloves tonight...-3/-4, -7/- wind chill...need to toughen up.

Note

Passed my yearly record (2008) of kilometres run today...still 80 days left in 2009.

Sunday Oct 11, 2009 #

Running 34:10 [2] 6.5 km (5:15 / km) +31m 5:08 / km
shoes: Nike Air Pagasus 2007+ Clim

Around St. Malo Provincial Park with Steven and Thomas. When to two geocaches and tried to find two others...unsuccessfully.

Friday Oct 9, 2009 #

Cycling 25:11 [2] 9.4 km (2:41 / km)

To the U of W and back 2 times.

Running 2:30 [3] 0.5 km (5:00 / km)
shoes: Nike Air Pegasus 2006

At school testing out pedometers. Also did a 8 km. walked from the University to The Forks, across the Esplanade Riel, Norwood Bridge and back. Apparently walking 8 km. at a brisk pace is the equivalent to 10,000 steps (what someone should get in a day)...I only got 9,689 steps Walk took about 1:20:00, some light snow and cool, +4/3, 0/-2 wind chill.

Note

10 cm. of snow tonight and another 10 cm. expected overnight.
http://www.theweathernetwork.com/weather/camb0244

Thursday Oct 8, 2009 #

Cycling 49:03 [3] 20.06 km (2:27 / km)

To the U of W, Spence St., Juno St., Notre Dame Ave., Kate St., Elgin Ave., Sherbrook St., Logan Ave., McPhillips St., Mountain Ave. to Hutchings St. and Sheppard St., Mountain Ave., McPhillips St., Logan Ave., Sherbrook St., William Ave., Kate St., Bannatyne Ave. and Furby St. Cold and miserable in the rain/snow, +4/3, -2/-3 wind chill.

Wednesday Oct 7, 2009 #

Cycling 20:08 [1] 7.42 km (2:43 / km)

Furby St., Bannatyne Ave. to Lydia St. and back in the rain.

Cycling 13:47 [1] 4.7 km (2:56 / km)

To the U of W and back.

Tuesday Oct 6, 2009 #

Running 28:55 [3] 5.84 km (4:57 / km) +22m 4:52 / km
shoes: New Balance 1063WN 2009

Around the Wellington Cr., Omands Creek footbridge loop. Cool night, +6.

Monday Oct 5, 2009 #

Cycling 12:44 [2] 4.7 km (2:43 / km)

To the U of W and back.

Sunday Oct 4, 2009 #

Running 7:00 [2] 1.4 km (5:00 / km) +5m 4:55 / km
shoes: Jalas Black 2008 #2

With Steven.

Orienteering race 1:30:53 [5] *** 11.7 km (7:46 / km) +355m 6:45 / km
spiked:14/17c shoes: Jalas Black 2008 #2

Long at Yellow Quill. Good race until #10...when all my energy seemed to get zapped in a second. After that it was a struggle...probably still not recovered from last weekend. Lost 2:30 on #5, 4:00 on #13 and 5:00 on #16.

Saturday Oct 3, 2009 #

Running warm up/down 6:37 [2] 1.28 km (5:10 / km) +5m 5:04 / km
shoes: Jalas Black 2008 #2

Orienteering race 33:03 [5] *** 5.5 km (6:01 / km) +133m 5:22 / km
spiked:8/10c shoes: Jalas Black 2008 #2

Middle at Glen Valley. Good race, 1:00 mistake on #1 and 3:00 on the way to #8.

Orienteering 37:43 [1] *** 3.2 km (11:47 / km) +110m 10:03 / km
shoes: Jalas Black 2008 #2

Collecting 10 controls from my night "O" in the dark.

Friday Oct 2, 2009 #

Cycling 13:18 [1] 4.7 km (2:50 / km)

To the U of W and back.

Thursday Oct 1, 2009 #

Cycling 23:07 [1] 7.42 km (3:07 / km)

Furby St., Bannatyne Ave. to Lydia St. and back in the rain. Leg feeling better today.

Cycling 14:43 [1] 4.7 km (3:08 / km)

To the U of W and back.

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