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Training Log Archive: D-MAN

In the 11 days ending Jul 14, 2014:

activity	#	time	miles		km		+m
Orienteering	4	3:19:53	16.91	(11:49)	27.21	(7:21)	670
Running	4	57:45	6.61	(8:44)	10.64	(5:26)	170
Core	2	20:00
Flexibility	1	15:00
Total	8	4:52:38	23.52		37.85		840
[1-5]	7	4:37:38

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Saturday Jul 12, 2014 #

Running warm up/down 5:01 [2] 0.72 km (6:58 / km) +80m 4:29 / km
ahr:139 max:161 shoes: Inov-8 OROC 280 #2

PM Warm up run to the start of the WOC middle distance.

Orienteering 1:23:29 [3] 8.33 km (10:01 / km) +400m 8:05 / km
ahr:156 max:182 shoes: Inov-8 OROC 280 #2

PM Ran the WOC Middle distance course after the relay was finished so it was pretty late. It was not very bright out which made reading the map hard. It was raining and cool out. There were low clouds/fog at the top which reduced the visibility even more. There was even some snow! on the ground. It was a really fun run. I spent a bunch of time running around making sure I was in the right spot in several places. Especially in the green where the clearing was because there were more clearings than mapped. The green area was thick and rocky. I was pleased with my navigation. It was only about 13/12C. My foot was sore afterwords.

Friday Jul 11, 2014 #

Running 16:16 [2] 2.32 km (7:01 / km) +80m 5:59 / km
ahr:131 max:155 shoes: Asics GEL-Speed Star 5 2014

AM Easy run in Lavarone down the trail to the lake and then back up the hill along the road. Foot not the best but it felt good to stretch out the legs. Nice morning, around 20C.

Core 10:00 [3]

PM Core.

Thursday Jul 10, 2014 #

Note

WOC 2014 http://damiankonotopetz.blogspot.it/2014/07/woc-20...

Core 10:00 [3]

PM Core.

Wednesday Jul 9, 2014 #

Orienteering 52:56 [2] 5.47 km (9:41 / km) +250m 7:53 / km
ahr:157 max:178 shoes: Inov-8 OROC 280 #2

AM/PM Orienteering on Lavarone Lago at 1:10000. Ran part of the M21E, 5 days of Italy course. Took it really easy walking almost all the hills and not running fast at all because I didn't wan to hurt my foot. Probably shouldn't have even been running but couldn't resist since it was virtually out the hotel door. Nice temperature around 20C.

Tuesday Jul 8, 2014 #

Note

Rest day.

Monday Jul 7, 2014 #

Orienteering warm up/down 10:00 [2] 2.09 km (4:47 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up on the warm up map in Trento for the sprint relay.

Orienteering race 18:20 [5] 4.5 km (4:04 / km) +20m 3:59 / km
shoes: Inov-8 X-Talon 190

PM Mixed sprint relay in Trento at 1:4000. Didn't have the greatest race. Picked 5 key route choices wrong. I took all the longer choices which were all slower. I also made two stupid mistakes from trying to rush things with all the people cheering. It was raining off and on but the cobble stone was all wet which made it very slippery. Managed to stay on my feet the whole race but there were some close calls. My running speed was terrible. It was tough to get the legs going since I did nothing since the sprint qualifier because it was best to rest my foot. Around 20C for my race. My foot was pretty sore after two hard races in 3 days.

Sunday Jul 6, 2014 #

Flexibility 15:00 [0]

PM Stretch.

Note

Rest day, trying to rest the foot after it took a beating yesterday.

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy

Running warm up/down 10:00 [2] 1.81 km (5:31 / km)
shoes: Asics GEL-Speed Star 5 2014

AM Warm up run for the WOC sprint.

Orienteering race 14:18 [5] 3.7 km (3:52 / km)
shoes: Mizuno XC Wave Kaze 2 2010

AM WOC Sprint qualification on the island or Burano. Map-Burano-Mazzorbo, 1:4000. Pretty warm and humid out, around 25C in the morning! Foot was a bit sore after warming up but was manageable. I had an alright race just made a few mistakes which cost me, #13-10s -bad route-too focused on running and not enough on navigation, #14-10s-bad route-didn't have a firm plan and decided to change it too late and ended up zig zagging around the buildings #17-23-25s-underestimated the leg since I had just come the same way into the controls and though it would be easy to exit the same way and I ended up turning the wrong way. Totall loss was 43-45s. I think I would have missed qualifying either way. If I had a great race I would have been 13:32- 8s from qualifying. I did make a few other hesitation which cost me some seconds. Overall I think it was a good rookie WOC debut.

Orienteering warm up/down 20:50 [2] 3.12 km (6:41 / km)
shoes: Asics GEL-Speed Star 5 2014

AM Warm down jog going back and seeing where I made my mistakes and what I should have done.

Friday Jul 4, 2014 #

Running 26:28 [3] 5.79 km (4:34 / km) +10m 4:32 / km
ahr:164 max:183 shoes: Asics GEL-Speed Star 5 2014

AM Sprint model in Venice. Started out slow and gradually speed up. My foot felt good but not quite 100%, it was a little sore but not bad. It should be fine for the race, I don't think I will even notice it until after I am finished. Really warm out 28C. I am ready for the sprint qualification tomorrow!

C • WOC 6

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