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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 12, 2017:

activity # timemileskm+m
  Running4 2:41:40 20.89(7:44) 33.62(4:49) 215
  Orienteering2 1:32:24 9.32(9:55) 15.0(6:10) 380
  Core2 20:00
  Total4 4:34:04 30.21 48.62 595

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SuMoTuWeThFrSa

Saturday Aug 12, 2017 #

Running 1:00:00 [3] 13.49 km (4:27 / km) +60m 4:21 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run to Assiniboine Park and back. Nice out 26C.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Friday Aug 11, 2017 #

Running 1:01:00 [3] 13.4 km (4:33 / km) +75m 4:26 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run to Assiniboine Park and back. Nice out 23C.

Core 10:00 [3]

AM Core.

Thursday Aug 10, 2017 #

Note
(rest day)

Wednesday Aug 9, 2017 #

Note
(rest day)

Tuesday Aug 8, 2017 #

Note
(rest day)

Monday Aug 7, 2017 #

Running warm up/down 15:00 [2] 2.7 km (5:33 / km) +35m 5:13 / km
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering race 19:56 [5] 3.7 km (5:23 / km) +80m 4:52 / km
shoes: Inov-8 OROC 280 2016

AM COC Relay at Foley Mountain at 1:10000. Really fun race, a few little bobbles but a solid race. Would have been way more fun if most of the control were not ones we had yesterday, still awesome forest. Was leading until the end when I made a small exit mistake and Andreas passed me and I finished right behind him. Ran 4.15km on my GPS. Nice out 16C.

Running warm up/down 5:00 [3] 0.74 km (6:45 / km) +10m 6:20 / km
shoes: Inov-8 OROC 280 2016

AM Warm down run.

Sunday Aug 6, 2017 #

Running warm up/down 15:10 [2] 2.58 km (5:53 / km) +30m 5:33 / km
shoes: Inov-8 OROC 280 2016

AM/PM Warm up run.

Orienteering race 1:12:28 [5] 11.3 km (6:25 / km) +300m 5:40 / km
shoes: Inov-8 OROC 280 2016

PM COC Long at Foley Mountain at 1:15000. Was totally determined to let the orienteering dictate the speed and be in full control the whole time. Made a few small mistakes mostly due to having to slow down and stop but also made a bad route choice to #14 and possibly should not have chosen to run the trail out of #14. Really happy with my performance today and the win. The run ability was way way better today compared to yesterday minus the loop in the end where the middle was yesterday. Ran 12.33 on my GPS. My leg was quite sore from falling on it yesterday but once I got warmed up it wasn't bad and I don't think it really affected my race speed. Nice out 19C.

Running warm up/down 5:30 [2] 0.71 km (7:45 / km) +5m 7:29 / km
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Course 10 - Splits

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