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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 24, 2018:

activity # timemileskm+m
  Running5 4:21:34 34.96(7:29) 56.27(4:39)
  Orienteering1 1:24:06 9.92(8:29) 15.97(5:16)
  Strength2 30:00
  Core2 20:00
  Total5 6:35:40 44.89 72.24

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SuMoTuWeThFrSa

Saturday Feb 24, 2018 #

Note
(rest day)

AM/PM Hike around Carburn Park 2h00 (4.27km)
PM Hike around Nose Hill 3h00min (8.28km)
PM Stretch 60min.

Friday Feb 23, 2018 #

Running warm up/down 15:29 [2] 3.15 km (4:55 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 7 laps.

Running tempo 20:44 [4] 5.9 km (3:31 / km)
shoes: New Balance Zante Orange 2016

AM Tempo in the Oval, 13 laps. Was running a bit slower than I wanted to but managed to pick it up in the end to basically make up for it. Felt a bit tired.

Running warm up/down 16:07 [2] 3.15 km (5:07 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM Warm down run, 7 laps.

Strength 15:00 [3]

AM/PM Strength/Core.

Note

PM Stretch 30min.

Thursday Feb 22, 2018 #

Running 1:10:00 [2] 14.8 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM Run with Mike through Confed and up by Nose Hill and back. Cold -10Cish, felt a bit colder with the W wind. Felt tired in the legs.

Core 10:00 [3]

PM Core.

Note

AM Stretch 15min.
PM Hike around Nose Hill 3h50min (7.93km)

Wednesday Feb 21, 2018 #

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

AM Warm up run, 7 laps.

Running intervals 19:01 [4] 6.04 km (3:09 / km)
shoes: New Balance Zante Orange 2016

AM Intervals with Jess, 3000m R5', 2000m R4', 1000m. Felt way better than I was expecting, led the whole 3k and second half of the 2k and 1k. Tough workout but I think I’m getting in good shape!

Times:
9:39.75 3022m
6:22.12 2014m
2:59.17 1000m

Running warm up/down 14:53 [2] 2.7 km (5:31 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, 6 laps.

Strength 15:00 [3]

AM Strength/Core.

Note

AM Stretch 5min.
PM Hike around Nose Hill 2h5min (4.98km)

Tuesday Feb 20, 2018 #

Running 1:00:00 [2] 11.83 km (5:04 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down to the river and then W and back. Still feeling tired so took it easy. Cold -15Cish

Core 10:00 [3]

PM Core.

Note

PM Hike around Nose Hill 3h20min (7.35km)

Monday Feb 19, 2018 #

Note
(rest day)

PM Stretch 60min.

Sunday Feb 18, 2018 #

Orienteering 26:04 [2] 3.7 km (7:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Training at SFU, multi level map. Didn't like this at all. Snowy and really icy out. Just jogged around.

Running warm up/down 10:30 [2] 2.02 km (5:12 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering race 14:05 [4] 3.17 km (4:27 / km)
shoes: Inov-8 X-Talon 190 2016

AM SI Race #4 Setup at SFU at 1:5000. Good race pushed as hard as I could have in all the snow and ice, almost took a bad fall but managed not to fall at all. One slower micro route choice at least.1st.

Running warm up/down 5:00 [2] 0.96 km (5:13 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm up run.

Orienteering race 13:07 [4] 3.0 km (4:22 / km)
shoes: Inov-8 X-Talon 190 2016

PM SI Race #5 Chase at SFU at 1:5000. Icy and snowy but stayed on my feet. Good race, maybe 1 or 2 slightly slower routes. 1st.

Running warm up/down 5:00 [2] 0.87 km (5:45 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Orienteering 30:50 [3] 6.1 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Sprint training at SFU at 1:5000, 11 short loops, kind of was racing with Mike, Adam, Michael and Graeme?

Running warm up/down 9:16 [2] 1.7 km (5:27 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

SFU Setup Elite Male - Splits

SFU Chase Elite Male - Splits

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