Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 31 days ending Jul 31, 2010:

activity	#	time	miles		km		+m
Orienteering	15	11:58:53	50.08	(14:21)	80.6	(8:55)	2152	246 /	291c	84%
Running	19	6:11:14	43.36	(8:34)	69.78	(5:19)	89
Inline Skating	15	5:05:33	75.77	(4:02)	121.94	(2:30)	37
Cycling	2	40:34	9.26	(4:23)	14.91	(2:43)
Total	40	23:56:14	178.48	(8:03)	287.23	(5:00)	2278	246 /	291c	84%

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Friday Jul 30, 2010 #

7 PM

Inline Skating 1:04:14 [2] 20.54 km (3:08 / km) +27m 3:06 / km

Assiniboine Ave., Main St. Bridge, Rapid Transit Corridor to McMillan Ave., Rapid Transit Corridor, Norwood Bridge., Lyndale Dr. to St.Mary's Ave., Lyndale Ave., Norwood Bridge, Rapid Transit Corridor, McMillan Ave., Osborne St., Gartrude Ave., Wellington Cr. to Lanark St. and Wellington Cr.

9 PM

Running 39:36 [1] 7.32 km (5:25 / km) +16m 5:21 / km
shoes: Asics Gel-Speedstar 4 2009

Assiniboine Ave. to The Forks skate park and back. Had to go around some yellow police tape at Balmoral St. and Young St. 20:11 there and 19:25 back (3.66 km. both ways).

Thursday Jul 29, 2010 #

3 PM

Cycling 28:14 [3] 11.5 km (2:27 / km)

To Whittier Park and back through The Forks.

Tuesday Jul 27, 2010 #

11 AM

Running 1:14:24 [2] 14.2 km (5:14 / km) +13m 5:13 / km
shoes: Asics Gel-Nimbus 11 2009

Around Regina, SK.
http://www.gmap-pedometer.com/?r=3921754 + last 6 km.

9 PM

Inline Skating 24:04 [1] 6.56 km (3:40 / km) +6m 3:39 / km

Around Emerald Park, SK.

Monday Jul 26, 2010 #

12 PM

Cycling 12:20 [1] 3.41 km (3:37 / km)

With Damian around Calgary, AB.

Sunday Jul 25, 2010 #

Inline Skating 20:00 [2] 6.5 km (3:05 / km)

Warm-up for the 300 meter time trial, 15,000 meter elimination, 500 meter heat, 500 meter final and 3,000 meter relay, Okotoks, AB.

9 AM

Inline Skating race 12:30 [5] 6.8 km (1:50 / km)

15,000 meter elimination, eliminated after 6.8 km. (17 laps)

12 PM

Inline Skating race 40 [5] 0.5 km (1:20 / km)

500 meter heats

2 PM

Inline Skating race 40 [5] 0.5 km (1:20 / km)

500 meter final.

3 PM

Inline Skating 1:25 [5] 0.9 km (1:34 / km)

3,000 meter, 3 person relay with Jade and Damian. The order went like this: me, Jade, Damian, me, Jade, Damian, me, and Jade.

Saturday Jul 24, 2010 #

Inline Skating 20:00 [2] 6.5 km (3:05 / km)

Warm-up for the 300 meter time trial, 10,000 meter points and elimination, 1,000 meter heat and 1,000 meter final, Okotoks, AB.

9 AM

Inline Skating race 31 [5] 0.3 km (1:43 / km)

300 meter time trial.

10 AM

Inline Skating race 11:00 [5] 6.0 km (1:50 / km)

10,000 meter points and elimination, eliminated after 6 km. (15 laps)

2 PM

Inline Skating race 1:30 [5] 1.0 km (1:30 / km)

1,000 meter heats.

3 PM

Inline Skating race 1:30 [5] 1.0 km (1:30 / km)

1,000 meter final

Friday Jul 23, 2010 #

5 PM

Inline Skating 30:35 [2] 10.0 km (3:04 / km)

Canadian Championships practice day at a 400 meter track in Okotoks, AB.

Wednesday Jul 21, 2010 #

9 AM

Inline Skating warm up/down 8:00 [2] 3.0 km (2:40 / km)

Warm-up.

Inline Skating race 1:18:07 [3] 42.19 km (1:51 / km)

Canadian Inline Championships Marathon at Race City Speedway in SE Calgary, AB. Official time: 1:18:07.763
http://www.gmap-pedometer.com/?r=3921766 (13.125 laps)

7 PM

Running 8:32 [3] 1.7 km (5:01 / km) +25m 4:41 / km
shoes: Jalas Black 2008 #2

Warm-up with Damian at Fish Creek Park.

Orienteering 32:00 [4] *** 4.1 km (7:48 / km) +93m 7:01 / km
spiked:8/12c shoes: Jalas Black 2008 #2

FWOC Wednesday Night Event at Fish Creek Provincial Park (Shanon Terrace), Calgary, AB.

Sunday Jul 18, 2010 #

12 PM

Inline Skating 30:47 [2] 9.65 km (3:11 / km) +4m 3:11 / km

Around Weyburn, SK.

Friday Jul 16, 2010 #

10 PM

Running 36:25 [3] 7.2 km (5:03 / km) +24m 4:58 / km
shoes: Asics Gel-Nimbus 11 2009

Assiniboine Ave. to The Forks and back, 18:26 there and 17:59 back (3.60 both ways).

Thursday Jul 15, 2010 #

9 PM

Running 1:04:27 [2] * 12.18 km (5:17 / km)
shoes: Nike Air Pagasus 2007+ Clim

Around Regina, SK.
http://www.gmap-pedometer.com/?r=3886820

Wednesday Jul 14, 2010 #

10 AM

Orienteering race 33:24 [5] *** 5.6 km (5:58 / km)
spiked:25/28c shoes: Nike Air Pagasus 2007+ Clim

Barebones Day 6 1.5x Sprint, University of British Columbia, Vancouver, BC. Placed 9/15.

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Nike Air Pagasus 2007+ Clim

Warm-up

9 PM

Running 23:25 [2] * 4.48 km (5:14 / km) +11m 5:10 / km
shoes: Nike Air Pagasus 2007+ Clim

With Steven and Thomas around Golden, BC.
http://www.gmap-pedometer.com/?r=3886809

Tuesday Jul 13, 2010 #

2 PM

Orienteering race 50:16 [5] * 9.7 km (5:11 / km)
spiked:39/42c shoes: Jalas Black 2008 #2

Barebones Day 5 Long Sprint, Stanley Park, Vancouver, BC. Placed 8/19.

Running warm up/down 11:01 [2] 2.0 km (5:31 / km)
shoes: Nike Air Pagasus 2007+ Clim

Warm-up.

3 PM

Running warm up/down 14:30 [1] * 2.6 km (5:35 / km)
shoes: Nike Air Pagasus 2007+ Clim

Warm-down with a bunch of people to the aquarium viewing area and totem poles.

Monday Jul 12, 2010 #

10 AM

Orienteering race 19:30 [5] *** 2.0 km (9:45 / km) +94m 7:54 / km
spiked:15/19c shoes: Jalas Black 2008 #2

Barebones Day 4, Relay (leg 2), Nesters Hill, Whisler BC on team Winnipeg Jets with Steven (leg 1) and Patrick (leg 3). Placed 1st overall as a team!

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Jalas Black 2008 #2

Warm-up.

Sunday Jul 11, 2010 #

10 AM

Orienteering race 45:11 [5] *** 4.2 km (10:45 / km) +92m 9:42 / km
spiked:13/15c shoes: Jalas Black 2008 #2

Barebones Day 3/WCOC, Middle (WRE), Brandywine, Whistler, BC. Placed 14/34.

Running 12:00 [2] *** 2.3 km (5:13 / km)
shoes: Jalas Black 2008 #2

Warm-up.

12 PM

Orienteering warm up/down 40:00 [1] *** 4.5 km (8:53 / km)
shoes: Jalas Black 2008 #2

Collecting control codes #59, #60, #64, #62, #58 and #57, ran there and when I only had a few controls and walked back, out for 1:30:00 total.

Saturday Jul 10, 2010 #

9 AM

Orienteering race 19:32 [5] *** 2.9 km (6:44 / km) +33m 6:22 / km
spiked:20/22c shoes: Nike Air Pagasus 2007+ Clim

Barebones Day 2/WCOC Sprint, Whistler Village, Whistler, BC.

1 PM

Running warm up/down 10:25 [2] *** 2.0 km (5:13 / km)
shoes: Nike Air Pagasus 2007+ Clim

Warm-up.

Friday Jul 9, 2010 #

Event: Barebones 2010

4 PM

Orienteering race 2:13:41 [5] *** 10.2 km (13:06 / km) +525m 10:25 / km
spiked:22/29c shoes: Jalas Black 2008 #2

Barebones Day 1 (Long), Lost Lake, Whistler, BC.

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)

Warm-up.

Wednesday Jul 7, 2010 #

10 AM

Orienteering race 1:07:29 [5] *** 5.4 km (12:30 / km) +260m 10:04 / km
spiked:12/14c shoes: Jalas Black 2008 #2

Sage Middle, Edith Hill, Kamloops, BC.

Running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: Jalas Black 2008 #2

Warm-up.

Tuesday Jul 6, 2010 #

Event: SAGE

1 PM

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: Nike Air Pagasus 2007+ Clim

Warm-up.

4 PM

Orienteering race 21:39 [5] *** 2.9 km (7:28 / km) +80m 6:34 / km
spiked:20/26c shoes: Jalas Black 2008 #2

Sage Sprint, Thompson Rivers University, Kamloops, BC. Placed 11/16.

Sunday Jul 4, 2010 #

10 AM

Orienteering race 18:39 [5] *** 3.2 km (5:50 / km) +65m 5:17 / km
spiked:15/17c shoes: Jalas Black 2008 #2

NAOC Sprint (WRE), College of the Rockies, Cranbrook, BC. Placed 40/47.

Running 10:00 [2] *** 1.9 km (5:16 / km)
shoes: Nike Air Pagasus 2007+ Clim

Warm-up.

12 PM

Orienteering warm up/down 12:00 [2] *** 2.0 km (6:00 / km)
shoes: Nike Air Pagasus 2007+ Clim

Collecting control codes #55, #203, #62, #208, #209, #212, #204 and #65.

Sprint - Course 8 - Splits

Saturday Jul 3, 2010 #

9 AM

Orienteering race 2:21:27 [5] *** 13.8 km (10:15 / km) +475m 8:45 / km
spiked:20/25c shoes: Jalas Black 2008 #2

NAOC Long (WRE), Double Duck Flats, Cranbrook, BC. Placed 36/45.

Running 5:00 [2] ** 0.9 km (5:33 / km)
shoes: Jalas Black 2008 #2

Warm-up.

Long - Course 10 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

10 AM

Orienteering race 45:48 [5] 4.7 km (9:45 / km) +235m 7:48 / km
spiked:12/17c shoes: Jalas Black 2008 #2

NAOC Middle (WRE), Double Duck Flats-West, Cranbrook, BC. Placed 33/47.

Running 13:29 [2] *** 2.1 km (6:25 / km)
shoes: Jalas Black 2008 #2

Warm-up.

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

9 AM

Orienteering race 38:17 [4] *** 5.4 km (7:05 / km) +200m 5:59 / km
spiked:25/25c shoes: Jalas Black 2008 #2

NAOC Thomass, Kimberly Nordic, Kimberly, BC. Placed 4/19.

Running 5:00 [3] 0.9 km (5:33 / km)

Warm-up.

Long sprint - Splits

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