Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 5, 2018:

activity

time

miles

Running

4:50:17

38.76

(7:29)

62.38

(4:39)

Orienteering

3:02:37

18.46

(9:54)

29.71

(6:09)

125

Strength

55:00

Core

30:00

Total

9:17:54

57.22

92.09

125

2:16

0:00

» now

Thursday Jul 5, 2018 #

Running warm up/down 15:15 [2] 3.18 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering 19:54 [4] 4.9 km (4:04 / km)
shoes: Inov 8 F-lite 195-Pink

PM Sprint training at Bottomlands at some weird scale, probably 1:7500. Michael's training which was longer. I was able to see the best routes through all the out of bounds areas which was good but didn't have anything in the body to push really hard. Felt tired from yesterday. Nice out 22C, moderate wind.

C • Pace... 6

Running warm up/down 15:20 [2] 2.78 km (5:31 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 25:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Wednesday Jul 4, 2018 #

Running 15:15 [3] 3.2 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 24:32 [4] 5.14 km (4:46 / km) +110m 4:19 / km
shoes: Inov-8 X-Talon 212

PM FWOC Wednesday night meet at River Park at 1:4000. Pretty good course which was exciting for a Wed meet. Lost 30s at #13, just missed the control..it was a bit overgrown, lost 1:25! to #17 what a stupid mistake..relied on the power line and the control was actually alot closer to the power line than it should have been... Nice out 18C.

Running warm up/down 20:15 [2] 3.76 km (5:23 / km)
shoes: Inov-8 X-Talon 212

PM Warm down run, looking at my mistakes and a few routes.

Note

PM Stretch 45min.

Tuesday Jul 3, 2018 #

Running 1:00:00 [2] 12.84 km (4:40 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run to Winston Heights-Mountview and back. Felt tired from yesterday and my body in feeling the hard training from the past few weeks so I am going to take an easier week. Coolish 14C, NW wind at 20 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 40min.

Monday Jul 2, 2018 #

Running warm up/down 5:00 [2] 0.91 km (5:30 / km)
shoes: Inov 8 ArcticTalon 275

AM Warm up run.

Orienteering 2:01:21 [3] 15.44 km (7:52 / km)
shoes: Inov 8 ArcticTalon 275

AM/PM Training at Bow Valley at 1:10000. Ran two 6.5km courses that I made in the very detailed section of the map. Super tricky in places. Some mistakes but happy with my orienteering since there was no flags which made it extra hard. First course was 64:13 (I ran around for a bit in two places making sure I was in the right places since it was hard to tell with the shallow features) and the second was 57:08. Only took a 5min ish water break in between. Completely dead after and was tired to begin with, all the hills crushed me. Cool 10C with a bit of light rain.

Core 10:00 [3]

PM Core.

Note

PM Stretch 10min.

Sunday Jul 1, 2018 #

Running warm up/down 18:10 [2] 3.76 km (4:50 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 11:54 [4] 4.0 km (2:59 / km)
shoes: New Balance Zante Orange 2016

AM Intervals at Foothills with Jess, 1000m r3', 1000m r3', 800m r3’, 600m, r2:30', 600m. Felt smooth today, the pace seemed comfortable. Good times and another great workout. Nice out 17C, light NW wind.
Times:
3:02.72
3:02.42
2:23.55
1:43.55
1:42.10

Running warm up/down 15:00 [2] 2.78 km (5:24 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Running warm up/down 15:15 [2] 3.23 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 16:50 [4] 4.23 km (3:59 / km) +15m 3:55 / km
shoes: Inov 8 F-lite 195-Pink

PM Sprint Training at Ranchlands at 1:4000. Re ran Raphael's last course to see how much faster I could do it pushing the pace. Made a 10s mistake to #10 as a results of pushing the pace. Also lost another 10s ish but not my fault as I tried a different route and the map was wrong so ended up running a bit further than I should have. I am going to run this again sometime as a test course, it is super tricky and I want to see if I can run 15:30 or better. Coolish 15C.

Running warm up/down 10:00 [2] 1.85 km (5:24 / km)
shoes: Inov 8 F-lite 195-Pink

PM Warm down run.

Note

PM Stretch 60min.

Saturday Jun 30, 2018 #

Note
(rest day)

Note

PM Stretch 60min.

Friday Jun 29, 2018 #

Running warm up/down 17:50 [2] 3.77 km (4:44 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 13:33 [4] 4.6 km (2:57 / km)
shoes: New Balance Zante Orange 2016

AM/PM Intervals with Jess at Foothills, 5x800m r3' 37sec pace for the first 500m-700m then a kick.R5' 4x150m r2:40-2:50'. 800m times were pretty even just depended on when the kick started, last interval started with 100m to go that is why it was slower. Felt pretty strong today even being a bit sore from weights yesterday. 15C, S wind at 11 km/h which made the home straight tougher.
Times:
2:24.90
2:22.65
2:24.67
2:22.80
2:26.70

23.20
23.05
22.90
22.50

Running warm up/down 12:30 [2] 2.36 km (5:18 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Core 10:00 [3]

PM Core.

Running 45:00 [2] 9.36 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run W towards Winston Heights-Mountview and back. Felt ok. Nice out 17C, light wind.

« Earlier | Later »