Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 3, 2017:

activity	#	time	miles		km		+m
Running	5	2:37:55	21.34	(7:24)	34.34	(4:36)	275
Core	2	20:00
Strength	1	15:00
Orienteering	1	14:41	2.36	(6:13)	3.8	(3:52)	30
Total	5	3:27:36	23.7		38.14		305

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Thursday Aug 3, 2017 #

Running warm up/down 15:15 [2] 3.15 km (4:50 / km) +20m 4:42 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 14:41 [5] 3.8 km (3:52 / km) +30m 3:43 / km
shoes: Inov-8 X-Talon 190 2016

PM COC Sprint in Perth at 1:4000. Finally a European quality sprint map and course! Had to put all my sprint skills to use. Really good run with a few hesitations. It was totally different having to actually stop and punch at the controls. Really happy with how I was able to push hard in the end and managed the win by a fair margin. Warm 24C and humid.

Running warm up/down 10:00 [2] 1.66 km (6:01 / km) +5m 5:56 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

PM Stretch 10min.

5 - Splits

Wednesday Aug 2, 2017 #

Running 15:00 [2] 3.14 km (4:47 / km) +30m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

AM Easy short warm up run for tomorrow. Warm out 28C and humid, SW wind at 13 km/h.

Note

PM Stretch 40min.

Tuesday Aug 1, 2017 #

Note
(rest day)

PM Stretch 50min.

Monday Jul 31, 2017 #

Running 37:30 [3] 8.27 km (4:32 / km) +80m 4:20 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Caroline's. Warm out 28C and warmer with the humidity, W wind at 13 km/h. Feeling ready for COC's.

Core 10:00 [3]

PM Core.

Note

PM Stretch 35min.

Sunday Jul 30, 2017 #

Running warm up/down 15:00 [2] 3.15 km (4:46 / km) +25m 4:35 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Running tempo 20:00 [4] 5.91 km (3:23 / km) +65m 3:12 / km
shoes: Nike Air Zoom Elite 8 2017

PM Tempo near Caroline's on the gravel roads. Wasn't expecting this to be such a great workout considering I just got back to Canada. Warm and humid 26C with a 11 km/h SE wind. I guess i'm in good shape for COC's.

Running warm up/down 15:10 [2] 2.96 km (5:07 / km) +20m 4:57 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 40min.

Saturday Jul 29, 2017 #

Event: Canada 150 Orienteering Festival

Running 30:00 [2] 6.1 km (4:55 / km) +30m 4:48 / km
shoes: Nike Air Zoom Elite 8 2017

PM Short easy run around Caroline's near Cornwall. Nice out 16C.

Core 10:00 [3]

PM Core.

Friday Jul 28, 2017 #

Note
(rest day)

Travelling back to Canada.

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