Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 18, 2017:

activity	#	time	miles		km		+m
Running	6	6:11:47	49.5	(7:31)	79.67	(4:40)	593
Strength	3	1:15:00
Orienteering	1	43:21	6.21	(6:59)	9.99	(4:20)	140
Core	4	40:00
Total	6	8:50:08	55.71		89.66		733

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Saturday Mar 18, 2017 #

Note
(rest day)

PM Stretch 60min.
PM Hike at Nose Hill, 4 hours 15min.

Friday Mar 17, 2017 #

Running 1:35:00 [3] 20.61 km (4:37 / km) +105m 4:30 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Long run down to the river and W to Shouldice Park and back. Feeling tired and a bit sick. Nice out 6C with a light W wind.

Core 10:00 [3]

PM Core.

Note

PM Hike at Nose Hill, 3.5 hours.

Thursday Mar 16, 2017 #

Running warm up/down 15:04 [2] 3.02 km (4:59 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run in the Jack.

Running intervals 13:38 [4] 4.95 km (2:45 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Intervals in the Jack with Mike since it was really icy outside and it snowed, 3x5x300m r60''(100m jog) R8' then R4' 3x150m r90'' Felt awful and a bit sick. Still decent for the jack.

50.46
52.30
51.45
50.95
50.62

48.35
50.12
49.65
49.87
49.32

50.32
51.37
51.32
50.20
46.72

22.65
21.65
21.15

Running 12:00 [1] 1.2 km (10:00 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Easy run in between intervals.

Running warm up/down 15:36 [2] 2.6 km (6:00 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run, 13 laps.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Note

AM Steam 20min.

Wednesday Mar 15, 2017 #

Running 1:00:10 [2] 12.29 km (4:54 / km) +85m 4:44 / km
shoes: Nike Air Zoom Pegasus 32 Flash

AM Run down to the river, W for a bit and back. Tired, not feeling 100%. Around 0C, light wind.

Note

PM Hike at Nose Hill, 3.5 hours.

Tuesday Mar 14, 2017 #

Running warm up/down 15:30 [2] 3.06 km (5:04 / km) +30m 4:50 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run around the neighborhood.

Running 28:59 [4] 7.94 km (3:39 / km) +168m 3:18 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Hill route in Marda Loop. 29sec slower than last week but it was really icy compared to last week which definitely slowed the pace down and i'm not feeling 100%. Nice out 3C with a light N wind.

Running warm up/down 11:05 [2] 2.09 km (5:18 / km) +15m 5:07 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Strength 30:00 [4]

AM Weights.

Core 10:00 [3]

AM Core.

Note

AM/PM Steam 20min.
PM Hike at Nose Hill, 5 hours.

Monday Mar 13, 2017 #

Running warm up/down 15:10 [2] 3.0 km (5:03 / km) +50m 4:40 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Orienteering 20:10 [4] 4.7 km (4:17 / km) +80m 3:57 / km
shoes: Inov-8 X-Talon 212

PM Sprint training at Bottomlands at 1:5000. Ran a course Michael designed from the fall. Made some good decisions but didn't make a decisive decision on the long leg fast enough. A bit icy and had to run through quite a bit of snow in places. Tough to keep up a fast pace with the climb and feeling a bit tired. Nice out 5C with a 25 km/h SW wind.

Running 4:00 [2] 0.76 km (5:16 / km)
shoes: Inov-8 X-Talon 190 2016

PM Easy run over to the other start.

Orienteering 23:11 [3] 5.29 km (4:23 / km) +60m 4:09 / km
shoes: Inov-8 X-Talon 212

PM Sprint training at Bottomlands at 1:5000. Ran another course directly after the first that I designed. Good decisions. Felt pretty tired for this one. Nice out 5C, strong SW wind at 25 km/h.

Running warm up/down 10:10 [2] 1.8 km (5:39 / km) +35m 5:09 / km
shoes: Inov-8 X-Talon 212

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

AM/PM Stretch 60min.
Not feeling 100%

Sunday Mar 12, 2017 #

Running 1:15:25 [3] 16.35 km (4:37 / km) +105m 4:28 / km
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and then West to just past Edworthy Park bridge and back. Really tired, didn't help running in the dark. Cold -17, felt a bit colder with the light E wind.

Core 10:00 [3]

PM Core.

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