Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 11 days ending Aug 11, 2014:

activity	#	time	miles		km		+m
Orienteering	7	4:46:08	25.9	(11:03)	41.69	(6:52)	1130
Running	8	2:55:44	19.58	(8:59)	31.51	(5:35)	225
Flexibility	6	2:40:00
Total	10	10:21:52	45.48		73.2		1355
[1-5]	9	7:41:52

1:46

0:00

» now

Monday Aug 11, 2014 #

Orienteering 17:53 [2] 3.68 km (4:52 / km) +70m 4:26 / km
ahr:141 max:158 shoes: Asics GEL-Speed Star 5 2014

AM Run around the sprint model (Olomouc-Neredin at 1:4000). Nice course with some route choice. Took it pretty easy. Flowed nicely though the controls and nailed everything. Pretty warm and humid out, around 25C. Did a few strides afterwords. I am feeling pretty good for the sprint relay tomorrow. Course distance was 2.7km.

Flexibility 30:00 [0]

AM/PM Stretch.

Sunday Aug 10, 2014 #

Running warm up/down 10:01 [2] 2.0 km (5:01 / km)
ahr:128 max:144 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Orienteering 8:54 [3] 2.05 km (4:20 / km)
ahr:175 max:186 shoes: Asics GEL-Speed Star 5 2014

PM Mixed Sprint Relay test race at Prostejov-sidliste Svobody at 1:4000. Same area as the WOC 2008 sprint qualification. The course was short and very simple. Ran it comfortably fast but kept the speed dialed back. Nice and smooth orienteering with no mistakes. Really warm out around 28C. Actually ran 2.4km.

Running warm up/down 10:00 [2] 1.57 km (6:22 / km)
ahr:128 max:137 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run.

Flexibility 30:00 [0]

PM Stretch.

Saturday Aug 9, 2014 #

Note

Silesia Grand Prix/WUOC
http://damiankonotopetz.blogspot.cz/2014/08/silesi...

Running warm up/down 10:00 [2] 1.79 km (5:35 / km) +45m 4:58 / km
ahr:127 max:147 shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering 35:55 [3] 5.8 km (6:12 / km) +100m 5:42 / km
ahr:159 max:175 shoes: Inov-8 OROC 280 #2

AM WUOC Middle Relay model at Hamersky potok at 1:10000. A little shaky and unsure at the start since its been a bit since I have run in the forest. Better after the first few controls. Kept a nice pace the whole way and definitely wasn't pushing at any point. It was really hard to tell the difference between the green and the yellow with my colorblindness which added another challenge. I was solid the whole way through with a bit of time loss right near the control. I saw what I wanted to see and had a good compass which is really important in this type of terrain. Nice morning around 22C. Actually ran 6.04km.

Friday Aug 8, 2014 #

Note

Rest day.

Flexibility 20:00 [0]

PM Stretch.

Thursday Aug 7, 2014 #

Running warm up/down 10:00 [2] 1.85 km (5:24 / km) +20m 5:08 / km
ahr:126 max:145 shoes: Asics GEL-Speed Star 5 2014

AM Warm up run.

Orienteering 15:29 [3] 2.96 km (5:14 / km) +70m 4:41 / km
ahr:162 max:180 shoes: Asics GEL-Speed Star 5 2014

AM Sprint relay training at Bouzov at 1:5000. Nice little forest map with the castle on it. Fun little course. Wasn't running too fast. Map was a little sketchy in places, had two little bobbles. Nice day around 24C. Course distance was 2.2km.

Running warm up/down 10:00 [2] 1.74 km (5:45 / km) +10m 5:35 / km
ahr:126 max:139 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run.

Flexibility 20:00 [0]

PM Stretch.

Wednesday Aug 6, 2014 #

Running warm up/down 15:50 [2] 3.15 km (5:02 / km) +5m 4:59 / km
ahr:120 max:135 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run to the Olomouc Track.

Running intervals 2:57 [4] 1.2 km (2:27 / km)
ahr:146 max:174 shoes: Asics GEL-Speed Star 5 2014

PM Intervals 6x200m r90'' at the Olomouc Track with Eric. Thought I would have lost a little bit of speed with doing almost no speed work at all. Happy that it is still there. Felt pretty good, pretty tired in the legs on the last one. Nice day around 25C.
Times:
29.43
29.52
29.87
29.42
29.90
29.14

Running warm up/down 15:00 [2] 2.37 km (6:20 / km) +5m 6:16 / km
ahr:130 max:138 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run.

Flexibility 30:00 [0]

PM Stretch.

Tuesday Aug 5, 2014 #

Running 31:20 [2] 5.29 km (5:55 / km) +20m 5:49 / km
ahr:115 max:127 shoes: Asics GEL-Speed Star 5 2014

AM Easy run around Olomouc with Eric. Nice day around 22C.

Flexibility 30:00 [0]

PM Stretch.

Monday Aug 4, 2014 #

Note

Well deserved rest day.

Sunday Aug 3, 2014 #

Running warm up/down 10:15 [2] 1.82 km (5:38 / km) +20m 5:20 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 1:12:25 [5] 8.5 km (8:31 / km) +320m 7:10 / km
shoes: Inov-8 OROC 280 #2

AM Stage 5 of the Silesia Grand Prix- Middle distance at Venusiny misky at 1:10000. By far the hardest race since it had the most climb and after 4 races in 3 days my legs were starting to be quite fatigued. Not my usual self physically and also made some mistakes that I would not normally make. a bad route choice cost me 2 min and I had too many 1-2min glitches. Had to walk up almost all the hard hill climbs since my legs were just screaming. Managed to avoid any major mistakes which I was happy about since I was so tired physically and mentally too I guess. Placed 11/33. Warmer around 25C. Actually ran 9.67km.

Saturday Aug 2, 2014 #

Event: 2014 Canadian Champs

Running warm up/down 14:51 [2] 2.73 km (5:26 / km) +40m 5:04 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 46:47 [5] 5.6 km (8:21 / km) +240m 6:53 / km
shoes: Inov-8 OROC 280 #2

AM Stage 3 of the Silesia Grand Prix- Middle distance at Venusiny misky at 1:10000. Had an ok race, lost time at the second control because it looks like the control is on a hill not in a re-entrant which Eric also thought and lost time. Also lost time in the green on the steep side hill, it was tricky and I didn't have good enough plans even though I knew these would be tricky controls. Had to walk more than normal on some of the big climbs because my legs were starting to get a bit tired from two hard days of racing. Placed 11/34. Warmer than the past two days, around 24C. Actually ran 6.05km.

Running warm up/down 10:00 [2] 1.61 km (6:13 / km) +5m 6:07 / km
shoes: Inov-8 OROC 280 #2

AM Warm down run.

Running warm up/down 10:30 [2] 1.86 km (5:39 / km) +20m 5:21 / km
shoes: Inov-8 OROC 280 #2

PM Warm up run.

Orienteering race 18:52 [3] 2.6 km (7:15 / km) +80m 6:17 / km
shoes: Inov-8 OROC 280 #2

PM Stage 4 of the Silesia Grand Prix- Sprint (forest) distance at Venusiny misky at 1:10000. Had a decent race, made a 30s mistake on a parallel strip of green and another parallel errors that was pretty big- 1min on a parallel hill, lost control and ran for the wrong hill, it was good that I was looking up but bad because I didn't look at my compass enough. Still happy with the race and most of the legs. Placed 13/35. Warmer around 25C. Actually ran 2.82km.

Running warm up/down 5:00 [2] 0.84 km (5:57 / km) +5m 5:47 / km
shoes: Inov-8 OROC 280 #2

PM Warm down run.

Friday Aug 1, 2014 #

Event: OO Cup 2014

Running warm up/down 10:00 [2] 1.69 km (5:55 / km) +30m 5:26 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 1:09:53 [5] 10.5 km (6:39 / km) +250m 5:57 / km
shoes: Inov-8 OROC 280 #2

AM Stage 2 of the Silesia Grand Prix- Long distance at Venusiny misky at 1:10000. Had a pretty good race, a few glitches that cost me a bit of time. Happy with the race except for the fact that I lost 1min to the last control because I got too excited and started running while somewhat ignoring my compass. Placed 6/34. Cloudy/bit of rain, around 20C. Actually ran 12.03km.

« Earlier | Later »