Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Oct 12, 2014:

activity	#	time	miles		km		+m
Orienteering	4	4:18:39	19.09	(13:33)	30.73	(8:25)	470
Flexibility	6	4:00:00
Running	3	40:00	4.52	(8:51)	7.28	(5:30)	70
Walking	1	30:00	1.24	(24:08)	2.0	(15:00)
Total	7	9:28:39	24.86		40.01		540
[1-5]	6	5:28:39

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Sunday Oct 12, 2014 #

Running warm up/down 15:00 [2] 2.56 km (5:52 / km) +30m 5:32 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run and on the warm up map.

Orienteering race 1:36:16 [5] 12.1 km (7:57 / km) +150m 7:29 / km
shoes: Inov-8 OROC 280 #2

PM NAOC Long at Carp Ridge and Hidden Meadow at 1:15000. Better race technically than the middle but I still made some stupid mistakes. The course was pretty technical like the middle distance, so you had to be focused all the time and when I lost focus or second guessed myself it usually led to a mistake. I managed to win the bronze medal.

Flexibility 30:00 [0]

PM Stretch.

Long - Course 10 - Splits

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.

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