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Training Log Archive: dkonotopetz

In the 31 days ending May 31, 2011:

activity

time

miles

Running

12:55:48

99.66

(7:47)

160.39

(4:50)

250

Orienteering

7:22:49

36.45

(12:09)

58.66

(7:33)

305

51 /

54c

94%

Cycling

1:53:45

25.4

(4:29)

40.88

(2:47)

Total

22:12:22

161.51

(8:15)

259.93

(5:08)

555

51 /

54c

94%

3:10

0:00

» now

Monday May 30, 2011 #

10 AM

Running warm up/down 7:00 [1] *** 1.3 km (5:23 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering race 53:05 [5] 4.4 km (12:04 / km)
shoes: LaSportiva Crosslite 2010

Middle at Blue Mountain Reservation, Peekskill, NY.

Blue - Splits

Sunday May 29, 2011 #

10 AM

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering race 2:24:13 [5] *** 12.4 km (11:38 / km)
shoes: LaSportiva Crosslite 2010

Long at Blue Mountain Reservation, Peekskill, NY.

Blue - Splits

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11

3 PM

Running warm up/down 10:00 [2] 1.9 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering race 15:12 [5] ** 2.43 km (6:15 / km)
shoes: LaSportiva Crosslite 2010

Sprint at Purchase College State Universtiy of New York, Purchase, NY.

Blue - Splits

Thursday May 26, 2011 #

9 PM

Running 30:02 [1] 5.18 km (5:48 / km) +29m 5:38 / km
shoes: LaSportiva Crosslite 2010

With Damian running around Mercer, PA.

Saturday May 21, 2011 #

Note

Scheels Fargo Marathon

C • Jets 2

8 AM

Running race 3:10:51 [5] 42.2 km (4:31 / km) +40m 4:30 / km
shoes: Asics Gel-Speedstar 4 2009

Was aiming for 3:10, managed fairly even pacing, losing only 3:33 in the last half. Ran with the 3:10 pace group, which stated off with about 30 people, by 17 miles or so, the pace group had dissolved to myself and the pacer. Got some personal coaching, until I dropped off just before 24 miles. Happy with the result. 1 second slower than the 2009 Scheels Fargo Marathon.

Route:
Results: https://www.mtecresults.com/race/show/329/2011_Far...
Race Video: https://www.youtube.com/watch?v=8qT2VmFYK4g

Wednesday May 18, 2011 #

11 PM

Running 31:33 [2] 6.34 km (4:59 / km) +17m 4:55 / km
shoes: Asics Gel-Speedstar 4 2009

Around the Wellington Cr., Omands Creek footbridge loop, had to go around the Omands Creek footbridge because of flooding again. Last run before the Fargo Marathon on Saturday.

Saturday May 14, 2011 #

9 AM

Orienteering 21:35 [1] ** 3.52 km (6:08 / km)
shoes: LaSportiva Crosslite Damian's

Putting controls out for my clinic at Birds Hill Provincial Park.

1 PM

Running warm up/down 6:22 [2] 1.18 km (5:24 / km)
shoes: LaSportiva Crosslite 2010

With Steven and Damian.

Orienteering race 37:30 [5] ** 6.6 km (5:41 / km) +17m 5:37 / km
spiked:8/10c shoes: LaSportiva Crosslite 2010

Birds Hill Provincial Park. Made a 0:45 second mistake on #4 and a bad route to #7, where I lost 0:40. Close race, Steven 0:41 ahead of me and Damian 0:32 behind.

3 PM

Running warm up/down 20:49 [1] ** 3.62 km (5:45 / km) +10m 5:40 / km
shoes: LaSportiva Crosslite 2010

Collecting 13 controls with Steven and Damian. I have found controls in many different places when collecting them after an event (in the river, bushes, smashed, on the ground). Where we found control #133 today was different. We looked around the area, in the pit toilet and then found it inside a men's washroom building next to a toilet. I presume the culprit was male and wanted the control next to him while taking a dump!

Friday May 13, 2011 #

10 PM

Cycling 7:19 [2] 2.73 km (2:41 / km)

Arlington St., Portage Ave. to Banning St. and back.

Thursday May 12, 2011 #

3 PM

Cycling 30:07 [1] 10.2 km (2:57 / km)

Arlinglton St., Westminister Ave., to Evanson St., Westminister Ave., Young St., Balmoral St., Mostyn Pl., Assiniboine Ave., Main St., Rorie St., Lily St. to the MOA office, Lily St., Rorie St., Lombard Ave., Waterfront Dr., through The Forks and Assiniboine Ave.

7 PM

Running 27:11 [3] 6.34 km (4:17 / km) +17m 4:14 / km
shoes: Asics Gel-Nimbus 11 2009

Around the Wellington Cr., Omands Creek footbridge loop, had to go around the Omands Creek footbridge because of flooding. Cool May night, +5, wore long pants.

Wednesday May 11, 2011 #

3 PM

Cycling 21:10 [2] 7.82 km (2:42 / km)

Arlington St., Sargent Ave., Burnell Ave., McIntyre Ave., Alverstone St., Sargent Ave., Kennedy St., Ellice Ave., Donald St., Broadway Ave. and Balmoral St.

6 PM

Running long 2:36:44 [2] 32.61 km (4:48 / km) +33m 4:47 / km
shoes: Asics Gel-Speedstar 4 2009

Assiniboine Ave., across the Norwood Bridge, Lyndale Dr., St.Mary's Rd., Rosewarne Ave., Kingston Row., Dunkirk Dr., St. Vital Rd., River Rd., Bishop Grandin Blvd., University Cr., Chancellor Matheson Rd., around the U of M stadium track, Chancellor Matheson Rd., University Cr., Pembina Hwy., Crescent Dr., Crane Ave., South Dr., North Dr., Oakenwald Ave., Lyon St., Point Rd., Pembina Hwy. and Stafford St. Had to go through the Crescent Dr. Golf Course because of flooding on the road. +8/7, strong 33/41/30 north-west wind. Felt good! HR was quite low, 152 avererage, 174 max.

Saturday May 7, 2011 #

Note

Physio Fit 10 km. Run

9 AM

Running warm up/down 11:00 [2] 2.1 km (5:14 / km) +4m 5:11 / km
shoes: Asics Gel-Speedstar 4 2009

Warm-up.

Running race 38:55 [5] 10.0 km (3:54 / km) +4m 3:53 / km
shoes: Asics Gel-Speedstar 4 2009

Was hoping for 37:59, but it didn't happen.

1 PM

Running 5:00 [1] 0.8 km (6:15 / km) +5m 6:04 / km
shoes: Jalas Black 2008 #2

Warm-up.

Orienteering race 1:22:21 [5] *** 10.7 km (7:42 / km) +200m 7:02 / km
shoes: Jalas Black 2008 #2

Neepawa, a pretty good race, made some mistakes on controls #1, #6, #7, #16 and #19.

Thursday May 5, 2011 #

6 PM

Running warm up/down 8:29 [1] 1.52 km (5:35 / km)
shoes: LaSportiva Crosslite 2010

Warm up with Steven and Damian.

7 PM

Orienteering race 16:14 [5] * 3.7 km (4:23 / km) +31m 4:13 / km
spiked:11/12c shoes: LaSportiva Crosslite 2010

Kildonan Park, one 0:15 mistake on #5 heading across the field in the wrong direction.

8 PM

Orienteering warm up/down 5:19 [1] 0.94 km (5:39 / km) +7m 5:27 / km
shoes: LaSportiva Crosslite 2010

Warm down, collecting 5 controls with Steven and Damian.

Wednesday May 4, 2011 #

2 PM

Running race 2:01:50 [2] 24.46 km (4:59 / km) +33m 4:57 / km
shoes: Asics Gel-Nimbus 11 2009

Assiniboine Ave., Main St., Forks Market Rd., Waterfront Dr., Higgins Ave., Anabella St., Rover Ave., Burrows Ave., Main St., through St. John's Park, St. Cross St., Cathedral Ave., Scotia St., Forrest Ave., Marymound St., Leila Ave., Scotia St. to Kildonan Park and back.

7 PM

Running warm up/down 13:37 [1] 2.51 km (5:25 / km) +1m 5:25 / km
shoes: LaSportiva Crosslite 2010

Warm up with Steven and Damian.

Orienteering race 21:03 [5] * 4.7 km (4:29 / km) +9m 4:26 / km
spiked:17/17c shoes: LaSportiva Crosslite 2010

Assiniboine Park, not feeling that quick after the long run, which ended after 4:00 pm.

Tuesday May 3, 2011 #

7 PM

Running warm up/down 8:08 [3] 1.76 km (4:37 / km)
shoes: LaSportiva Crosslite 2010

Warm up.

Orienteering race 20:47 [5] * 4.8 km (4:20 / km) +6m 4:18 / km
spiked:15/15c shoes: LaSportiva Crosslite 2010

Assiniboine Park, fun course, no mistakes.

Monday May 2, 2011 #

1 PM

Cycling 55:09 [1] 20.13 km (2:44 / km)

To Assiniboine Ave. and Main St. and back, to The Forks to check out control locations, Waterfront Dr. to the MOA office and back.

6 PM

Orienteering 25:30 [2] 4.47 km (5:42 / km) +35m 5:29 / km
shoes: LaSportiva Crosslite 2010

Placing controls out for my race at The Forks, had to visit 10 controls again to activate the SI units.

7 PM

Running 8:14 [2] 1.61 km (5:07 / km) +6m 5:01 / km
shoes: LaSportiva Crosslite 2010

Collecting controls #10, #8, #9, #11, #7 and #13.

Sunday May 1, 2011 #

6 PM

Running 1:10:03 [1] 13.16 km (5:19 / km) +51m 5:13 / km
shoes: Asics Gel-Nimbus 11 2009

Assiniboine Ave., across the Assiniboine Park footbridge, back along the bike path. Had to go around the Omands Creek footbridge and the Bruce Park footbridge because of flooding. Cool day for May, snow and -2, -10/-9 windchill. Places of snow cover on the paths, I thought the 5 months of running on snow was over!

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