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Training Log Archive: D-MAN

In the 7 days ending Oct 11, 2013:

activity # timemileskm+m
  Walking1 3:00:00
  Cycling4 2:40:37 36.74(4:22) 59.12(2:43) 340
  Strength3 1:30:00
  Orienteering3 1:22:59 7.33(11:20) 11.79(7:02) 365
  Flexibility6 55:00
  Running2 30:00 3.14(9:34) 5.05(5:56) 10
  Core2 10:00
  Total7 10:08:36 47.2 75.96 715
  [1-5]5 6:13:36

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SaSuMoTuWeThFr

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 

Orienteering 27:51 [2] 2.56 km (10:53 / km) +235m 7:27 / km
ahr:147 max:171 shoes: Inov-8 OROC 280 #2

AM Training (COC Model) at Sulpher Springs. Just jogging/walking to get use to the map and terrain style for the Middle and Long. I need everything I have for the Sprint this afternoon.

Running warm up/down 10:00 [2] 1.76 km (5:41 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm up run at McMaster University.

Orienteering race 14:27 [5] 3.65 km (3:58 / km) +30m 3:48 / km
shoes: Inov-8 X-Talon 190

PM COC Sprint at McMaster University at 1:4000. Really good race for me with two 5 sec mistakes on #3 and #15 and maybe one not so great route and of course loosing valuble time due to my lack of running speed. I spent 30 plus hours planning courses, analysing route choices and updating the map I had from 2006. I was very well prepared for the sprint mentally but could not do anything about my fitness situation. It was a nice night for a race in the mid teens. Ended up in 2nd place 39 seconds behind Will and 5 seconds ahead of Sergei. It was nice that my knee held up with no pain, it just felt a little more tired than normal.

Running warm up/down 10:00 [1] 1.28 km (7:49 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm down jog.

Flexibility 10:00 [0]

PM Stretch.

Sprint Course 5b - Splits

Thursday Oct 10, 2013 #

Note

COC Preview
http://damiankonotopetz.blogspot.ca/2013/10/coc-pr...

Walking 3:00:00 [0]
shoes: Nike Air Pegasus 27 2011

AM/PM You know, getting familiar with McMaster. Sprint prep.

Flexibility 20:00 [0]

PM Stretch.

Wednesday Oct 9, 2013 #

Flexibility 10:00 [0]

AM Stretch.

Tuesday Oct 8, 2013 #

Cycling 57:38 [3] 24.21 km (2:23 / km) +340m 2:13 / km
shoes: Northwave Revolution Road Shoe

AM Bike to Marda Loop Physio and back home. Cool Morning 8C, W wind at 15 km/h.
Average 25.3 km/h
Max Speed 64.4 km/h
1738.1 kilometers to date. (Accumulative from before and now 6919.3 Kilometers to date)

Cycling 11:10 [2] 3.6 km (3:06 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C. Raining on the way back.

Cycling 10:40 [2] 3.6 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Monday Oct 7, 2013 #

Cycling 10:47 [2] 3.6 km (3:00 / km)
shoes: Adidas Casual

AM Bike to and back from the U of C.

Cycling 10:19 [2] 3.6 km (2:52 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

Core 5:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core/Strength.

Orienteering 27:02 [2] 2.88 km (9:23 / km) +100m 8:00 / km
ahr:152 max:176 shoes: Nike Air Pegasus 27 2011

PM Training at Bow Valley with Michael but only ran some of the course together. Jogged the 2009 Barbones course 5.Cool night 8C and a bit of light rain at the start, felt colder in the open areas with the cold strong W wind. Really great training before COC's with tons of contour detail. Knee felt fine, the tape jod I got done earlier by the Dinos AT might have helped. No mistakes and feeling great about COC's. Hopefully the knee holds up and I can have some great races.

Note

My knee is feeling better than it ever has, looking good for COC's. It feels fine even after the training tonight but its hard to tell because I was just jogging. I have another physio appointment tomorrow morning which should make it feel even better and ready for COC'S!!

Sunday Oct 6, 2013 #

Cycling 10:40 [2] 3.6 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the U of C.

Running warm up/down 10:00 [2] 2.01 km (4:59 / km) +10m 4:51 / km
ahr:157 max:173 shoes: Asics GEL-Speedstar® 4 2010

AM Warm up run at the U of C.

Orienteering 13:39 [3] 2.7 km (5:03 / km)
ahr:182 max:192 shoes: Mizuno XC Wave Kaze 2 2010

AM Ran the Sprint course from the AOA Champs. Didn't push at all, held back just wanted to see how my knee was feeling, it felt pretty good a little sore. There was some new construction so had to jumb a couple fences and take the long way around a building. Really good sprint training (no mistakes just will be running alot faster at COC's) leading up the the COC's on Friday. Nice cool morning, 7C.

Cycling 20:10 [2] 6.68 km (3:01 / km)

AM/PM Bike to and back from work (R+W).

Flexibility 5:00 [0]

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

Core 5:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core/Strength.

Saturday Oct 5, 2013 #

Cycling 10:35 [2] 3.6 km (2:56 / km)
shoes: Nike Air Pegasus 27 2011

AM Bike to and back from the Oval.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

Cycling 18:38 [2] 6.63 km (2:49 / km)

PM Bike to work, Alma, Red and White and home.

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