Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 7 days ending Dec 3, 2006:

activity

time

miles

Orienteering

3:15:16

13.45

(14:31)

21.65

(9:01)

618

46 /

52c

88%

Running

2:40:49

18.27

(8:48)

29.4

(5:28)

291

Strength

20:00

Hockey Game

16:40

Hockey

4:00

Total

6:36:45

31.72

51.05

909

46 /

52c

88%

2:14

0:00

» now

Sunday Dec 3, 2006 #

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: Jalas Black 2006

Orienteering race 2:10:40 [5] *** 14.1 km (9:16 / km) +450m 8:00 / km
spiked:25/30c shoes: Jalas Black 2006

Possum Trot 10 at Hartland Conference Center
& Camp Shawnee, Parkville, Missouri. Very icy conditions for the race made for some generally slower times. Make a 0:20 mistake on # 1, 2:30 on # 2, 0:40 on # 4, 0:20 between # 20 and # 21, 0:15 between # 22 and # 23, 0:20 on # 24 and 0:20 on # 28. Placed 8/44.

C • awesome! 2

- Splits

Saturday Dec 2, 2006 #

Event: Possum Trot Weekend

Running warm up/down 11:00 [2] 2.1 km (5:14 / km) +15m 5:03 / km
shoes: Nike Air Trail Pegasus 2 2004

With GOUGER and steveng.

Running warm up/down 3:30 [3] 0.72 km (4:52 / km) +9m 4:35 / km
shoes: Jalas Black 2006

Some speed bursts.

Orienteering race 24:36 [5] *** 4.0 km (6:09 / km) +69m 5:40 / km
spiked:21/22c shoes: Jalas Black 2006

O' Mt. O', Laurance, Kansas at the University of Kansas. An interesting and intricate course with many stairs and building canopies. A good run with only some minor mistakes, 0:10 route choice on #7, 0:10 route choice on # 12 and 0:15 on # 19. Placed 1/11 in under 40.

Running warm up/down 6:00 [2] 1.11 km (5:24 / km) +39m 4:36 / km
shoes: Jalas Black 2006

A cool down jog by controls # 6 and # 7 with GOUGER and steveng.

Orienteering 40:00 [2] *** 3.55 km (11:16 / km) +99m 9:53 / km
shoes: Jalas Black 2006

Checking out the Shawnee Mission Park permanent course at Shawnee Mission, Kansas. This permanent course is said to be the largest in the US with 75 controls. Went to 10 controls with steveng. It was frustrating at times not being able to see the small markers or being on the wrong side of a tree.

Sprint - Splits

Wednesday Nov 29, 2006 #

Hockey 4:00 [2]

C • PT sprint 1

Hockey Game 16:40 [5]

Tuesday Nov 28, 2006 #

Running 38:40 [2] 5.82 km (6:39 / km) +23m 6:31 / km
shoes: Nike Air Trail Pegasus 2 2004

With MrPither along Assiniboine Ave., across the Assiniboine Park footbridge to the park. Footing not good with 15 cm. of new snow on the ground.

Running 30:47 [3] 5.35 km (5:45 / km) +28m 5:36 / km
shoes: Nike Air Trail Pegasus 2 2004

Picked up the pace from Assiniboine Park to home.

Strength 20:00 [1]

Monday Nov 27, 2006 #

Running hills 1:06:52 [3] 13.7 km (4:53 / km) +177m 4:35 / km
shoes: Nike Air Trail Pegasus 2 2004

With MrPither along the train tracks to the Dump Hill, 2 loops of the hill, ran up the steep part twice and back.

C • cruisy run 2

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