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Training Log Archive: D-MAN

In the 7 days ending May 20, 2017:

activity # timemileskm+m
  Running5 4:29:48 36.06(7:29) 58.03(4:39) 485
  Orienteering3 3:55:53 25.63(9:12) 41.24(5:43) 832
  Strength3 1:15:00
  Core3 30:00
  Total6 10:10:41 61.69 99.28 1317

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Saturday May 20, 2017 #

Event: Sage Stomp
 

Running warm up/down 15:00 [2] 3.02 km (4:58 / km) +60m 4:31 / km
shoes: Nike Air Zoom Elite 8 2017

AM PM Warm up run.

Orienteering 22:37 [4] 4.14 km (5:28 / km) +128m 4:44 / km
shoes: Inov-8 OROC 280 2015

PM Sage Stomp training event at Sabiston Creek at 1:10000. Took the long way around to #1 since the marsh was totally flooded. Made 4-20-30s mistakes which isn't great. The map wasn't great in alot of places either. Nice out 21C. Course distance was 3.2km.

Orienteering warm up/down 5:00 [2] 0.75 km (6:43 / km) +24m 5:47 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run on the map, checking out the marsh/trail going to #1.

Running warm up/down 15:00 [2] 2.78 km (5:24 / km) +40m 5:02 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering race 32:33 [5] 5.45 km (5:58 / km) +210m 5:00 / km
shoes: Inov-8 OROC 280 2015

PM Sage Stomp Middle at Sabiston Creek at 1:10000. Really fun middle race, quite rocky underfoot and steep which made it tough running in places. #2-15s-was a bit left and didn't see the flag, #6-60-90s-went further right than I wanted to around one extra hill-should have ran left to the trail instead, #7-75-90sec-didn't go far enough-was hesitant to drop down as I thought I didn't have to go that far down into the control-maybe the trail tot he left would have been faster? A decent race minus a few things that cost me big. Nice out 25C. Course distance was 4.4km.

Running warm up/down 10:00 [2] 1.64 km (6:06 / km) +15m 5:50 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Training Middle Course 4 (hardest) - Splits

Middle Race Course 7 - Splits

Friday May 19, 2017 #

Note
(rest day)

PM Stretch 45min.

Thursday May 18, 2017 #

Running 1:16:20 [3] 16.71 km (4:34 / km) +100m 4:26 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run down to the river and then West to just before Edworthy Park bridge and back to the university. Felt pretty good today.

Strength 30:00 [4]

AM/PM Weights

Core 10:00 [3]

PM Core.

Running warm up/down 8:10 [2] 1.65 km (4:57 / km) +5m 4:53 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Wednesday May 17, 2017 #

Running warm up/down 15:16 [2] 3.05 km (5:00 / km) +30m 4:46 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 24:58 [4] 5.74 km (4:21 / km) +120m 3:56 / km
shoes: Inov-8 OROC 280 2014

PM FWOC Wednesday night meet at Nose Hill Shaganappi at 1:10000. Tried to push pretty hard and felt pretty good. Nose Hill can rival Rumsey for tpk speed. Lost 30-45s at #7-the map definitely could use some updating as the green slash now looks like the thickets, 10-15s to #8-didn't pick a good line entering the green, 15s to #9-climbed a bit too high to another clearing on the unmapped trail..corrected quickly. It didn't help that the map symbols were much smaller than standard 1:10000 size.

Orienteering warm up/down 20:00 [2] 3.38 km (5:55 / km) +50m 5:31 / km
shoes: Inov-8 OROC 280 2014

PM Warm down on the map.

Note

PM Stretch 35min.

Tuesday May 16, 2017 #

Running warm up/down 15:15 [2] 3.22 km (4:44 / km) +10m 4:40 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run to Canmore Park.

Running tempo 31:07 [4] 8.55 km (3:38 / km) +100m 3:26 / km
shoes: Nike Air Zoom Elite 8 2017

AM Perimeter loops at Canmore Park as a tempo. Felt pretty good but slightly tired.
Lap Times:
6:16.45 1.71km
6:18.09 1.72km
6:16.37 1.70km 20m climb each loop.
6:16.71 1.70km
5:59.81 1.72km

Running warm up/down 15:10 [2] 3.0 km (5:03 / km) +35m 4:47 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Warm down run.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Running warm up/down 8:30 [2] 1.65 km (5:09 / km) +5m 5:04 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Monday May 15, 2017 #

Running 1:00:00 [2] 12.76 km (4:42 / km) +85m 4:33 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run down to the river and then West and back. Decided to take it easy today based on yesterday and how this week is shaping up.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Sunday May 14, 2017 #

Orienteering 2:10:45 [2] 21.79 km (6:00 / km) +300m 5:37 / km
shoes: Inov-8 OROC 280 2014

AM/PM Setting out, training and picking up controls at Sandy McNabb at 1:10000. Cool out

Strength 15:00 [3]

PM Strength/Core.

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