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Training Log Archive: D-MAN

In the 11 days ending Jul 3, 2014:

activity # timemileskm+m
  Orienteering6 5:38:11 22.3(15:10) 35.89(9:25) 1870
  Flexibility5 2:00:00
  Running6 1:31:11 10.29(8:52) 16.56(5:30) 190
  Walking2 30:00
  Core2 20:00
  Total10 9:59:22 32.59 52.45 2060
  [1-5]10 7:59:22

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MoTuWeThFrSaSuMoTuWeTh

Thursday Jul 3, 2014 #

Running 10:00 [2] 1.95 km (5:08 / km)
ahr:131 max:146 shoes: Asics GEL-Speed Star 5 2014

PM Easy run in Jesolo to test out the foot. Felt pretty good, maybe a little sore but good enough. Really warm compared to the mountains, 27C.

Flexibility 45:00 [0]

PM Stretch.

Wednesday Jul 2, 2014 #

Note

WOC Bound 2014 or Am I?
http://damiankonotopetz.blogspot.it/2014/07/woc-bo...

Walking 10:00 [1]
shoes: Nike Air Pegasus 29 2014

PM Walk to see how the foot is doing. It is feeling a lot better, just a little sore still and a bit of swelling. Should be ready to go by Saturday.

Flexibility 20:00 [0]

PM Stretch.

Tuesday Jul 1, 2014 #

Core 10:00 [3]

PM Core.

Monday Jun 30, 2014 #

Note

Rest Day.

Sunday Jun 29, 2014 #

Running warm up/down 11:10 [2] 1.72 km (6:30 / km) +30m 5:58 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run for the middle.

Orienteering race 57:55 [5] 4.5 km (12:52 / km) +290m 9:44 / km
shoes: Inov-8 OROC 280 #2

PM Alpe Adria Middle on Foresta Del Cansiglio at 1:10000. Ran by #1 without seeing it which was a crappy start to the race. Had some other bad mistakes but the last three quarters of the race was pretty good for me. The ground was still wet and slippery from all the rain. I ended up slipping a bit running downhill which through my stride off and I ended up kicking a rock pretty hard. Adrenalin got me to the end of the race which wasn’t far and then I realized my toe was not in good shape at all. Nice day 24C.

Saturday Jun 28, 2014 #

Running warm up/down 10:00 [2] 1.78 km (5:37 / km) +10m 5:28 / km
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run in Cenegliano for the sprint.

Orienteering race 17:53 [5] 4.5 km (3:58 / km) +45m 3:47 / km
shoes: Mizuno XC Wave Kaze 2 2010

PM Alpe Adria Sprint in Conegliano at 1:4000. Had a pretty good race just fffed up number one because I didn’t see the start triangle, ended up losing around 15s and then I had three other 5s bobbles. Ended up 15th/103 which I am happy with. Nice evening around 24C and humid.

Running warm up/down 10:00 [1] 1.56 km (6:25 / km) +10m 6:13 / km
shoes: Asics GEL-Speed Star 5 2014

PM Warm down jog in Conegliano.

Friday Jun 27, 2014 #

Event: Alpe Adria Orienteering Cup
 

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Inov-8 OROC 280 #2

PM Warm up run for the Long distance. Raining, around 20C.

Orienteering race 1:41:25 [5] 8.3 km (12:13 / km) +425m 9:44 / km
shoes: Inov-8 OROC 280 #2

PM Alpe Adria Long distance at Foresta Del Cansiglio at 1:15000. Nothing to talk about just too many mistakes in too many places. Pouring rain off and on, slippery wet, rocky. Humid out around 20C.

Thursday Jun 26, 2014 #

Running 15:00 [2] 2.91 km (5:09 / km) +80m 4:32 / km
ahr:134 max:162 shoes: Asics GEL-Speed Star 5 2014

AM Easy run in Lavarone. Did drills and 3 strides also. Nice out around 23C.

Flexibility 15:00 [0]

AM Stretch.

Orienteering warm up/down 17:40 [2] 1.83 km (9:39 / km) +100m 7:35 / km
ahr:163 max:182 shoes: Inov-8 OROC 280 #2

PM Warming up on the Model map for the Alpe Adria (BUS DE LA LUM).

Orienteering 26:02 [3] 2.59 km (10:03 / km) +150m 7:48 / km
ahr:170 max:182 shoes: Inov-8 OROC 280 #2

PM Ran the model map course (2km) for the Alpe Adria (BUS DE LA LUM). Lots of stinging nettles so tried to avoid them. Nice out around 23C.

Wednesday Jun 25, 2014 #

Walking 20:00 [1]
shoes: Nike Air Pegasus 29 2014

PM Walking around Lavarone to loosen up the legs.

Flexibility 20:00 [0]

PM Stretch.

Note

Rest day.

Tuesday Jun 24, 2014 #

Orienteering 56:00 [3] 5.81 km (9:38 / km) +400m 7:10 / km
ahr:154 max:173 shoes: Inov-8 OROC 280 #2

PM Training at Folgaria at 1:10000. The map was surprising not the best, with a bunch of unmapped trails and logged areas but the end of the course was really good. Again just walked up the hills to save my legs. My foot felt pretty good. Nice day around 23C.

Running warm up/down 10:01 [2] 2.05 km (4:53 / km) +30m 4:33 / km
ahr:141 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run in Folgaria.

Orienteering 15:13 [3] 2.94 km (5:11 / km) +160m 4:04 / km
ahr:169 max:180 shoes: Asics GEL-Speed Star 5 2014

PM Sprint training in Folgaria. Did not have a very good print of the map so it was hard to read while running fast. Made one mistake but I will just blame the bad print quality from world of O. Felt good to be running on pavement and to be running faster. Nice evening around 20C. Did 3 strides after which felt really good. My foot felt ready to race.

Running warm up/down 10:00 [2] 1.89 km (5:17 / km) +30m 4:54 / km
ahr:144 max:156 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run in Folgaria.

Flexibility 20:00 [0]

PM Stretch.

Monday Jun 23, 2014 #

Orienteering 46:03 [3] 5.42 km (8:30 / km) +300m 6:39 / km
ahr:160 max:180 shoes: Inov-8 OROC 280 #2

PM Training on Monte Zebio at 1:10000 again. This time I ran the WE course from the Swiss selection races. I took the first 3 controls easier and then increased the speed a bit and didn't push up any big hill, just walked. The legs felt better today after the rest day yesterday. A few little hooks and a bit of extra running to make sure I was in the right spot towards the end of the course because there was no flagging at a few controls. Not too warm out which is nice, around 23C. Foot felt good after the rest day.

Core 10:00 [3]

PM Core.

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