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Training Log Archive: D-MAN

In the 7 days ending Oct 14, 2013:

activity # timemileskm+m
  Walking1 3:00:00
  Orienteering3 2:55:41 13.92(12:37) 22.41(7:50) 1145
  Running4 1:28:30 9.33(9:29) 15.01(5:54) 316
  Cycling1 1:19:28 19.52(4:04) 31.41(2:32) 340
  Flexibility6 1:10:00
  Total7 9:53:39 42.77 68.83 1801
  [1-5]5 5:43:39

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Monday Oct 14, 2013 #

Running 30:00 [2] 5.93 km (5:04 / km) +149m 4:30 / km
ahr:139 max:160 shoes: Asics GEL-Speedstar® 4 2010

PM Run just to loosen the legs out after the pounding I took from the COC Long yesterday. Went down to the lake in Bowmont and back. Felt pretty good actually. Perfect evening 11C no wind.

Flexibility 10:00 [0]

PM Stretch.

Sunday Oct 13, 2013 #

Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +54m 5:05 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 1:37:29 [5] 11.6 km (8:24 / km) +610m 6:39 / km
shoes: Inov-8 OROC 280 #2

AM/PM COC Long at Sulpher Springs at 1:10000. My legs were definately more tired than they should have been from the previous two days of hard races. If I was in proper shape this would have not been the case but after three weeks off of running this was to be expected. The course was very physically demading and I didn't have the speed and endurance to perform my best. Despite my phsicall condition my navigation was not perfect either with a few bad routes unintentionally from the added fatigue of not being in shape and somehow I managed to skip #21 and headed straight from 20 to 22 and had to go back which definitely cost me valuable time. Despite the cirrumstance I ended up in 4th place which I think was the most impressive result for me considering everthing. My kind of weather for the long, a bit of rain and cooler temps around the mid teens. Actually ran 14.09 km.

Running warm up/down 8:30 [1] 1.02 km (8:20 / km) +21m 7:33 / km
shoes: Inov-8 OROC 280 #2

PM Warm down jog.

Flexibility 10:00 [0]

PM Stretch.

Long Course 10 - Splits

Saturday Oct 12, 2013 #

Running warm up/down 10:00 [2] 1.81 km (5:31 / km) +63m 4:42 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 35:54 [5] 4.6 km (7:48 / km) +270m 6:02 / km
shoes: Inov-8 OROC 280 #2

AM COC Middle at Sulpher Springs at 1:10000. My legs were definately sore and a bit tired from the sprint yesterday. I knew the middle would be very technically challenging so my plan was to take it easy at the start since I guessed the start would be very technically. I managed to get thought the very technical part of the course in great shape but made about 1:10 at #9, 30 sec on #11 and somehow missed #17 lossing another 1:15. It turned out to be good enough for a bronze medal but I am convinced if that if I nailed #17 I would have taken the gold....dam. Another nice day in the upper teens.

Running warm up/down 10:00 [1] 1.51 km (6:37 / km) +29m 6:03 / km
shoes: Inov-8 OROC 280 #2

PM Warm down jog.

Flexibility 10:00 [0]

PM Stretch.

Middle Course 10 - Splits

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.

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