Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 7 days ending Sep 29, 2007:

activity

time

miles

Cycling

5:28:03

60.07

(5:28)

96.68

(3:24)

Orienteering

3:00:48

12.37

(14:37)

19.9

(9:05)

448

49 /

54c

90%

Running

2:49:34

19.26

(8:48)

30.99

(5:28)

268

Total

11:18:25

91.7

(7:24)

147.57

(4:36)

716

49 /

54c

90%

2:17

0:00

» now

Saturday Sep 29, 2007 #

Orienteering 9:34 [1] *** 0.9 km (10:38 / km) +68m 7:43 / km
shoes: VJ Intregrator 2007

Putting 5 controls out for training at Falcon Lake.

Orienteering 58:43 [3] *** 4.5 km (13:03 / km) +200m 10:41 / km
spiked:19/21c shoes: VJ Intregrator 2007

Visiting all 21 controls.

Running 9:05 [1] *** 1.35 km (6:44 / km) +55m 5:35 / km
shoes: VJ Intregrator 2007

Collecting the 5 controls I put out.

Friday Sep 28, 2007 #

Cycling 37:40 [1] 12.66 km (2:59 / km)

Assiniboine Ave., South Point Park, The Forks, Assiniboine Ave., Kennedy St., Memorial Blvd. to the U of W. Furby St., Cornish Ave., across the Maryland Bridge, Academy Rd., Harrow St., Kingsway Ave., Cambridge St. and Wellington Cr.

Running 59:45 [2] 11.06 km (5:24 / km) +73m 5:14 / km
shoes: Vasque Blur 7670 2006

Clifton St., Portage Ave., along the trin tracks to the Dump Hill, 1 loop of the hill and back along Omands Creek.

Thursday Sep 27, 2007 #

Cycling 37:33 [1] 9.66 km (3:53 / km)

To the U of W, across the Osborne Bridge and Midtown Bridge and back.

Cycling 41:35 [1] 12.28 km (3:23 / km)

Assiniboine Ave., to the MOA office, around The Forks, South Point Park and back along the river trail.

Wednesday Sep 26, 2007 #

Cycling 33:24 [1] 11.28 km (2:58 / km)

Along Assiniboine Ave. to the MOA office and back.

Running warm up/down 6:00 [3] 1.21 km (4:58 / km) +5m 4:51 / km

With Gouger and MrPither.

Orienteering 27:53 [5] * 5.6 km (4:59 / km) +50m 4:46 / km
spiked:19/19c

LaBarriere Park, 3 loops that returned to the start. No mistakes besides taking the north route instead of the south route between #3 and #4 on the West Loop, cost me about 0:15.

Running warm up/down 15:02 [2] 2.74 km (5:29 / km) +25m 5:15 / km

Collecting 3 controls, #4-#6 on the West Loop.

Tuesday Sep 25, 2007 #

Cycling 18:15 [1] 5.3 km (3:27 / km)

To the U of W and back.

C • Sneak Peak 5

Cycling 49:33 [1] 13.71 km (3:37 / km)

Across the Omands Creek footbridge, Wellington Cr. S., Academy Rd., Lockwood St., Lockston Ave., Doncastor St., Fulham Ave., Kenaston Blvd., Willow Ave., Lockwood St., Grosvenor Ave., Waverley St., and Wellington Cr.

Running warm up/down 28:31 [1] 5.02 km (5:41 / km) +34m 5:30 / km
shoes: Vasque Blur 7670 2006

To Omands Creek and around the Park 3 times with MrPither.

Running intervals 20:18 [4] 4.54 km (4:28 / km) +51m 4:14 / km
shoes: Vasque Blur 7670 2006

Took the intervals slow because my knee is still bothering me. Lap times around the 780 meter loop of Omands Creek were 3:24, 3:36, 3:40, 3:36, 3:30, (1:16 and 1:16 for 322 meters).

Running 20:53 [1] 3.37 km (6:12 / km) +25m 5:59 / km
shoes: Vasque Blur 7670 2006

Around the park 2 times and back.

Monday Sep 24, 2007 #

Cycling 36:14 [1] 9.4 km (3:51 / km)

To the U of W and back 2 times.

Cycling 1:13:49 [2] 22.39 km (3:18 / km)

Harrow St., Pembina Hwy., Point Rd., Waterford Ave., Wicklow St., Oakenwald Ave., Point Rd., Manchester Blvd. South, through Wildwood Park, South Dr., Crane Ave., through Crescent Drive Park, Crescent Dr., Pembina Hwy to Adamar Rd. and back along Pembina Hwy. and Stafford St.

Sunday Sep 23, 2007 #

Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: VJ Intregrator 2007

Orienteering race 1:24:38 [5] *** 8.9 km (9:31 / km) +130m 8:52 / km
spiked:11/14c shoes: VJ Intregrator 2007

Hartney long selection race. The rain held off and it was another beautiful day. Thought I had an ok race, but when I found out what my time was it didn't seem so good. Going to #3 I fell and banged my sore knees, especially my right knee. It was paining throughout the course especially when I banded into any brush. Running slower then usual may have contributed to the slower then expected time, downed trees/deadfall and some mistakes. Made 6:00 on #6, 2:00 on #8 and 3:00 on #11. When I got back I noticed blood on my left knee, I looked at it and the scab had come off, so it will have to heal again!

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