Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 11, 2014:

activity	#	time	miles		km		+m
Flexibility	6	3:45:00
Orienteering	4	3:15:35	14.62	(13:23)	23.53	(8:19)	535
Walking	2	45:00	1.24		2.0
Running	3	35:00	4.02	(8:42)	6.47	(5:25)	80
Total	7	8:20:35	19.88		32.0		615
[1-5]	6	4:35:35

1:38

0:00

» now

Saturday Oct 11, 2014 #

Running warm up/down 15:00 [2] 2.38 km (6:18 / km) +30m 5:56 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run for the Middle and running on the model map.

Orienteering race 39:20 [5] 4.9 km (8:02 / km) +90m 7:21 / km
shoes: Inov-8 OROC 280 #2

AM/PM NAOC Middle at Carp Ridge North at 1:10000. The middle distance did not go quite the way I had hoped. I was sloppy with my orienteering, rushing things and not fully trusting my compass, instead thinking I new better. I made several mistakes. I was the 8th North American. After a frustrating middle distance I realized all I had to do was have a clean, steady race to do well.

Flexibility 30:00 [0]

PM Stretch.

Middle - Course 10 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)

Orienteering 38:03 [2] 4.63 km (8:13 / km) +100m 7:25 / km
ahr:141 max:167 shoes: Inov-8 OROC 280 2014

AM/PM Model map at the Carp Eco-wellness Centre at 1:10000. Good prep for tomorrow. Compass, compass, compass, hills, look up=success. Looking forward to the middle tomorrow. Cool day around 13C.

Orienteering warm up/down 30:00 [1] 2.0 km (15:00 / km)

PM Went walking on part of the model map just to look at a few things.

Note

US Nationals 2014/ NAOC Preview http://damiankonotopetz.blogspot.ca/2014/10/us-nat...

Flexibility 30:00 [0]

PM Stretch.

Thursday Oct 9, 2014 #

Orienteering 55:00 [2] 7.1 km (7:45 / km) +130m 7:06 / km
ahr:138 max:163 shoes: Inov-8 OROC 280 2014

PM Middle training at March Highlands at 1:10000. Nice map, did one little extra loop, the trails are a little iffy in parts. Took it pretty easy running. My knee was fine for the first half and then started to hurt a tiny bit. Cool day around 9C and off and on rain which made it pretty cold.

Wednesday Oct 8, 2014 #

Running 10:00 [2] 2.34 km (4:16 / km) +10m 4:11 / km
ahr:148 max:172 shoes: Asics GEL-Speed Star 5 2014

PM Run in Cornwall from Carolines. Just a quick run to loosen up the legs. Cool evening around 13C. My knee felt good but was too short to really tell.

Flexibility 1:00:00 [0]

AM/PM Stretch.

Tuesday Oct 7, 2014 #

Walking 30:00 [1] 2.0 km (15:00 / km)
shoes: Nike Air Pegasus 29 2014

PM Walk in Cornwall from Carolines.

Flexibility 1:00:00 [0]

PM Stretch.

Monday Oct 6, 2014 #

Flexibility 30:00 [0]

PM Stretch.

Sunday Oct 5, 2014 #

Running warm up/down 10:00 [2] 1.75 km (5:43 / km) +40m 5:08 / km
shoes: Inov-8 OROC 280

AM Warm up run. My knee was very sore.

Orienteering race 33:12 [5] 4.9 km (6:47 / km) +215m 5:33 / km
shoes: Inov-8 OROC 280

PM US Middle Nationals at Letchworth State Part East at 1:10000. Ended up with a mp which was fustrating. I skipped the 15th control which was in a line with the 16th control. I ended up running within 20m of the control, it makes sense why some things took a bit longer to get too and why I never hit the trail. Had a very good race otherwise and am still very happy: could have been about 15s faster to #1 but was being safe since I thought it was a tricky control, #7-10s- had to check another control in a re-entrant, #8-10s-slow making sure I nailed it, #10-20s, #18-5s-saw the feil and thought it was the end of it, didn;t look at my compass and ran too far left and had to run to the actual end of the feild. My knee was very sore when warming up so I didn't think I would be able to run fast enough but managed in the race. Cool morning around 8C.

C • damn 2

Walking warm up/down 15:00 [1]
shoes: Nike Air Pegasus 29 2014

PM Warm down walk to #15 just to see the dam thing.

Flexibility 15:00 [0]

PM Stretch.

Middle Blue - Splits

« Earlier | Later »