Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 15, 2016:

activity	#	time	miles		km		+m
Orienteering	2	2:21:25	16.81	(8:25)	27.06	(5:14)	70
Running	5	2:20:03	17.22	(8:08)	27.71	(5:03)	1533
Core	1	5:00
Total	5	4:46:28	34.03		54.77		1603

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Monday Feb 15, 2016 #

Note
(sick) (rest day)

Sore through, stuffed nose.
PM 30min in the steam room.
PM Stretch 30min.

Sunday Feb 14, 2016 #

Running warm up/down 15:00 [2] 2.94 km (5:06 / km) +1500m 1:26 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run at UBC.

Orienteering race 13:17 [4] 3.0 km (4:26 / km)
shoes: Inov-8 X-Talon 190

AM SI Race #4 Set-up at UBC (5th). Fun course to start with some route choices. Started out well, missed one micro choice and then went down an unmapped stair case to #13 and lost 30s which was a huge piss off, there was nothing I could have done to avoid this. That stair case not being mapped really pissed me off and I ended up losing another 30s doing a stupid mistake. I'm not sure how that slipped past the course vetters. Cool, 8C with a bit of rain.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov-8 X-Talon 190

AM Warm down run.

Running warm up/down 5:00 [2] 0.66 km (7:35 / km)
shoes: Inov-8 X-Talon 190

AM Warm up run.

Orienteering race 12:26 [4] 2.2 km (5:39 / km)
shoes: Inov-8 X-Talon 190

AM SI Race #5 Chase at UBC at 1:4000. Started in the second last group. Had a good race (1st). Lost 10s at #14- I got distracted by reading ahead, also lost 5s at #17 by running to the wrong tree. Go figure there were more unmapped stairs and just in general the map was incomplete (missing walls, yellow that should be green and white that should be yellow). Fun course and map but really frustrating with the poor map quality! Around 8C with a bit of rain. Ended up second overall, that unmapped stair case really cost me!

Another great sprint camp. Thanks GVOC!

Orienteering 17:24 [2] 2.4 km (7:15 / km) +45m 6:38 / km
shoes: Inov-8 X-Talon 190

PM Training at Musqueam Park. Decided to do a memory O, ran the two different loops. Took the running nice and easy. Really frustrating that the codes on the controls were wrong but still a fun training.

Running warm up/down 10:00 [2] 1.83 km (5:28 / km) +10m 5:19 / km
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Orienteering 12:47 [3] 2.3 km (5:33 / km)
shoes: Inov-8 X-Talon 190

PM Ran the first SI Race at Queen Elizabeth Park at 1:4000 that I missed on Friday. Really challenging course with lots of route choice. Missed one micro route choice and maybe 2 other questionable routes. Really tired and almost no motivation to push too hard. Definitely harder with no controls. Cool out 8C.

Running warm up/down 5:00 [2] 0.91 km (5:30 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Note
(sick)

UBC Setup Elite Male - Splits

UBC Chase Elite Male - Splits

Saturday Feb 13, 2016 #

Running warm up/down 15:00 [2] 2.98 km (5:02 / km) +5m 5:00 / km
shoes: Asics GEL-Speed Star 5 2015

AM Warm up run at Jericho Beach.

Orienteering race 13:19 [4] 2.9 km (4:36 / km)
shoes: Inov-8 X-Talon 190

AM SI Race #2 at Jericho Beach Park at 1:5000. Had a good race (1st), maybe a few slightly less optimal route choices. Cool around 8C and very wet out. Simple course but still had fun.

Running 5:00 [2] 0.81 km (6:10 / km) +5m 5:59 / km
shoes: Asics GEL-Speed Star 5 2015

AM Run over to the start of the training.

Orienteering 23:42 [2] 4.48 km (5:17 / km) +10m 5:14 / km
shoes: Asics GEL-Speed Star 5 2015

AM Control taking exercise, pretty pointless in my opinion with no extra control descriptions. It was a little boring visiting the same control twice but I tried to make the best of it.

Running warm up/down 5:15 [2] 0.94 km (5:35 / km) +5m 5:26 / km
shoes: Inov-8 X-Talon 190

PM Warm up run at Totem Park.

Orienteering race 13:57 [4] 2.94 km (4:45 / km)
shoes: Inov-8 X-Talon 190

PM SI Race #3 at Totem Park at 1:4000. Rainy, wet and around 8C. Had another good race (1st). Made some good decisive choices and stuck with them. Missed one optimal route choice in the last loop. Definitely way more fun than the course in the morning.

Orienteering 20:12 [2] 3.44 km (5:52 / km) +15m 5:45 / km
shoes: Asics GEL-Speed Star 5 2015

PM Training at Totem Park. A line O and a control taking, good fun.

Running warm up/down 5:00 [2] 0.89 km (5:37 / km) +8m 5:23 / km
shoes: Inov-8 X-Talon 190

PM Warm up run at Memorial West Park.

Orienteering race 14:21 [4] 3.4 km (4:13 / km)
shoes: Inov-8 X-Talon 190

PM Two person Relay at Memorial West Park at 1:2500. Took one bad route and was a bit off and maybe two more questionable ones. Really liked this race. It was also nice that my team won.

Note
(sick)

PM Stuffed nose and sore throat.
PM Stretch 50min.

Jericho Elite Male - Splits

Totem Farsta Elite Male - Splits

Friday Feb 12, 2016 #

Event: Vancouver Sprint Camp

Running 15:00 [2] 2.85 km (5:16 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Running race 2:32 [5] 1.0 km (2:32 / km)
shoes: Nike Zoom Victory Elite

PM Golden Bear Challenge in Edmonton. Ran fast and well for another PB but fell short of the 2:31.89 time I wanted by less than a second. Final time was 2:32.78. With the CIS flat track to banked track my time converts to 2:30.71. I have a bit of a cold (stuffed up nose and a bit of a sore throat) which probably affected me a bit.

Running warm up/down 1:30 [2] 0.25 km (6:00 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, felt the worst I have ever felt after a race. Also had to get to the airport.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov-8 X-Talon 190

PM Easy warm down run.

Note
(sick)

PM Stretch 15min.
PM Starting to feel sick, stuffed nose and sore throat.

Thursday Feb 11, 2016 #

Running warm up/down 15:13 [2] 3.15 km (4:50 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps. My groin was a little sore still but not bad.

Note

AM Had AT for my groin, I guess it was just really tight from something I did Tuesday...probably kayaking. They loosened it up and it felt much better after.
PM Ice bath 10min.
PM Steam 20min.
PM 30min in a hot bath which is suppose to help my groin then 50min stretch.

Wednesday Feb 10, 2016 #

Note
(rest day)

My left groin was quite sore when I woke up today, not sure what is going on.
PM Ice bath 10min.
PM Steam 30min.
PM Stretch 60min.

Tuesday Feb 9, 2016 #

Running warm up/down 15:06 [2] 3.15 km (4:48 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run, 7 laps

Running intervals 3:31 [4] 1.45 km (2:26 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Intervals, 1000m model, 500m r2' 300m r60'' 200m. R8:45 then 3x150m r 3/4'. My legs didn't feel great in the 500m but still ran the time I wanted. Hoping for a 2:31 this weekend.
Times:
1:15.27
42.52
28.70

21.65
22.10
21.40

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Running warm up/down 11:56 [2] 2.3 km (5:11 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm down run, 5 and a bit laps.

Note

AM Steam 20min.
PM Ice bath 10min.
PM Steam 20min.
PM Stretch 40min.

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