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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running6 4:17:00 33.44(7:41) 53.81(4:47)
  Orienteering3 2:19:14 18.34(7:36) 29.51(4:43)
  Strength2 30:00
  Core1 10:00
  Total6 7:16:14 51.77 83.32

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Saturday Feb 17 #

Running warm up/down 15:00 [2] 2.85 km (5:16 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering race 12:23 [4] 3.2 km (3:52 / km)
shoes: Inov-8 X-Talon 190 2016

AM SI Race #1 at Renfrew Ravine at 1:25000. Wet out. Good first race. Estimated distance as I didn't wear my gps. 1st.

Running warm up/down 5:00 [2] 0.82 km (6:06 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm down run.

Running warm up/down 6:45 [2] 1.24 km (5:27 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering race 8:34 [4] 2.17 km (3:57 / km)
shoes: Inov-8 X-Talon 190 2016

AM 2 person relay at Confederation Park at 1:4000 with Jon Harbuck. Ran well and a bit faster than I wanted to.

Orienteering 11:45 [2] 2.04 km (5:46 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Training at Confederation Park at 1:2500. Just took it easy.

Running warm up/down 10:00 [2] 1.91 km (5:14 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering race 14:46 [4] 3.49 km (4:14 / km)
shoes: Inov-8 X-Talon 190 2016

PM SI RAce #2 at BCIT at 1:5000. Pretty good one beside a couple less optimal routes. 1st.

Orienteering 25:00 [2] 4.75 km (5:16 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Training at BCIT at 1:5000. Just took it easy.

Running warm up/down 10:00 [2] 1.75 km (5:43 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering race 11:36 [4] 2.93 km (3:58 / km)
shoes: Inov-8 X-Talon 190 2016

PM SI Race #3 at Britannia at 1:4000, choose your own forking. Really good one choosing the best route to #1 and letting the others go. Not sure I chose the best forking though? Maybe the second best. 1st.

Running warm up/down 5:15 [2] 0.87 km (6:02 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Note

PM Stretch 30min.

Friday Feb 16 #

Running warm up/down 5:00 [2] 1.02 km (4:54 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering 25:10 [2] 4.98 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Sprint Night O at Yaletown at 1:5000. Just took it easy.

Thursday Feb 15 #

Note
(rest day)

PM Hike around Nose Hill 4h10min (9.49km)
PM Stretch 60min.

Wednesday Feb 14 #

Running 30:05 [2] 5.91 km (5:05 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run to and back from SAIT.

Orienteering 30:00 [2] 5.95 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Sprint training around SAIT at 1:5000. More of just a map run at a very easy pace in prep for sprint camp. Really windy N 54km/h, -8C/-19C. Super icy too which made it even slower.

Tuesday Feb 13 #

Running warm up/down 13:27 [2] 2.7 km (4:59 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 6 laps.

Running intervals 16:54 [4] 5.43 km (3:07 / km)
shoes: New Balance Zante Orange 2016

AM Intervals with Jess and Mike in the Oval. 3xMile r3', r6' 600m. Each mile was actually 1612m. Goal was 5:00-5:05, well actually I felt crappy in wu so didn't know what to expect. Did 3 instead of 4 because of sprint camp this weekend. Solid times!

Times:
5:04.29
5:00.92
5:00.03

1:49.08

Running warm up/down 17:29 [2] 3.15 km (5:33 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, 7 laps.

Strength 15:00 [3]

AM Strength/Core.

Monday Feb 12 #

Running 1:10:00 [2] 14.36 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down tot he river and then W and back. Cold -15C/-22Cish with the wind. Felt tired and slow in the snow.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.
PM Hike around Nose Hill 3h45min (8.06km)

Sunday Feb 11 #

Running warm up/down 15:34 [2] 3.15 km (4:57 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run, 7 laps.

Running tempo 20:01 [4] 5.95 km (3:22 / km)
shoes: New Balance Zante Orange 2016

PM Tempo in the Oval, 13 laps + 50m. Felt pretty good today.

Running warm up/down 16:30 [2] 2.7 km (6:07 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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