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Training Log Archive: D-MAN

In the 7 days ending Dec 10, 2018:

activity

time

miles

Running

2:46:08

20.45

(8:07)

32.91

(5:03)

Orienteering

1:33:40

12.35

(7:35)

19.87

(4:43)

210

Cycling

30:00

Strength

25:00

Core

10:00

Total

5:24:48

32.8

52.78

210

1:31

0:00

» now

Monday Dec 10, 2018 #

Note
(rest day)

PM Stretch 90min.

Sunday Dec 9, 2018 #

Running warm up/down 15:00 [2] 2.88 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 12:13 [4] 3.24 km (3:46 / km) +20m 3:39 / km
shoes: Inov-8 X-Talon 190 2016

PM San Fran Sprint Qual at Saint Mary's College at 1:4000. Solid race, manage to push pretty hard. Good routes and decisions. 35m longer choice to #3 but less turns and easier to navigate so not sure if I lost much time? Maybe nothing, at most 2-3sec. Chose 40m longer to #9-9s. Definite mistake and actually wanted to run the shortest route but got messed up with the construction working and chasing Mike. Nice out 10Cish. 1st.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm down run.

Running warm up/down 10:00 [2] 1.77 km (5:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 11:24 [4] 2.94 km (3:53 / km) +30m 3:41 / km
shoes: Inov-8 X-Talon 190 2016

PM San Fran Sprint Final at Saint Mary's College at 1:4000. Solid race, manage to push pretty hard but definitely was a bit tired. A couple hesitations. Good routes and decisions. Maybe 2 slower choice but pretty even. Super fun trying to chase down everyone. Nice out 10Cish. 1st.

Running warm up/down 10:00 [2] 1.63 km (6:08 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run. Knee seems fine.

Saturday Dec 8, 2018 #

Running warm up/down 15:20 [2] 3.12 km (4:55 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 15:46 [3] 3.03 km (5:12 / km) +100m 4:28 / km
shoes: Inov-8 X-Talon 190 2016

PM San Fran Night Knockout Sprint Heats at Paso Nogal Park at 1:4000. Not the best race at all, lost 45s+ to #2 taking a bad route and mostly not knowing where I was at the top of the hill. (though I was right on but was actually left). Other than that quite a few hesitations and bobbles. Happier with the second half but not perfect. Also took the long forking on the second option because I thought there was only one forking so didn't actually see the other option, just followed the first line I saw, realized it as I was running but it was too late. Pretty hilly. Nice out 12Cish.

Running warm up/down 5:00 [2] 0.89 km (5:37 / km)
shoes: Inov-8 X-Talon 190 2016

AM Warm down run.

Running warm up/down 10:00 [2] 1.89 km (5:17 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 12:44 [4] 2.94 km (4:20 / km) +30m 4:07 / km
shoes: Inov-8 X-Talon 190 2016

PM San Fran Semi Final at Diablo Valley College at 1:4000. Maybe 2 slightly slower routes and a couple hesitations. Also missed one route that added 10-15s but it wasn't my fault because the control line completely covered it. Really fun map and course. Hard to have a good tpk with all the stairs. Nice out 14Cish.

Running warm up/down 5:00 [2] 0.85 km (5:53 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Running warm up/down 5:30 [2] 1.02 km (5:24 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 15:05 [4] 2.88 km (5:14 / km) +30m 4:59 / km
shoes: Inov-8 X-Talon 190 2016

PM San Fran Final at Diablo Valley College at 1:2500. Super tricky two level map. Not the best start loosing 7s to #1 and 10s to #2 which were both tricky. Lost 5s to #7. #16-5s missed my turn, also maybe not the best route. Almost the whole course was on the two level part of the map. Super fun course and map! Hard to have a good tpk with all the stairs. Nice out 14Cish. 1st.

Running warm up/down 7:15 [2] 1.27 km (5:43 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Note

PM Stretch 30min.
PM Ice bath in the pool outside 15min.
Knee seems fine.

Friday Dec 7, 2018 #

Event: BAOC: Sprint San Francisco

Running warm up/down 10:00 [2] 1.95 km (5:08 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering race 14:22 [3] 2.58 km (5:34 / km)
shoes: Inov-8 X-Talon 190 2016

PM San Fran Night Sprint Relay at Hidden Lakes/Hidden Valley Park at 1:4000. Went at a decent pace but wasn't going crazy. First leg. Went through the white to #1 which was actually thick nasty vine thorns way over my head, got super scratched up and bloody. Quite a few bobbles and one 20s mistake near the end getting confused by the power line. Super fun. Nice out 8Cish.

Orienteering race 12:06 [3] 2.26 km (5:21 / km)
shoes: Inov-8 X-Talon 190 2016

PM San Fran Night Sprint Relay at Hidden Lakes/Hidden Valley Park at 1:4000. Went at a decent pace but wasn't going crazy. Third leg. A couple bobbles. The course was very similar to the first time I ran. Super fun. Nice out 8Cish. 2nd as a team.

Running warm up/down 5:00 [2] 0.63 km (7:56 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm down jog. Knee seems pretty good, but hard to tell if its better or tapping it helped, or a bit of both.

Note

PM Stretch 20min.

Thursday Dec 6, 2018 #

Running warm up/down 13:00 [2] 2.79 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Warm up run.

Running intervals 10:03 [4] 2.92 km (3:27 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals along the path in Confed Park. 2' 60'' 3' R90" 3' R90'' 2'. Path was mostly snow packed. Felt pretty good, my knee seemed fine during but was a bit tender/sore to the touch afterwords, also a tiny bit sore in general afterwords. -7C, basically no wind.
Times:
2:00.79 582m 3:27/km
3:01.17 886m 3:24/km
3:00.65 863m 3:29/km
2:00.85 588m 3:25/km

Running warm up/down 10:00 [2] 1.98 km (5:03 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Strength 10:00 [3]

PM Strength/Core.

Note

PM Stretch 75min.

Wednesday Dec 5, 2018 #

Cycling 30:00 [3]

PM Bike on the wind trainer. Knee seemed pretty good.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min
PM Steam 40min, 20min in, 3 mins out, 20min in.

Tuesday Dec 4, 2018 #

Running 30:00 [3] 6.52 km (4:36 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run towards Winston Heights/Mountview and back. Knee wasn't bad at all but not perfect. Felt pretty good. Nice out 0C/-5C, W wind at 20 km/h.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Had physio for my knee, needled, ultra sound, IMS. IT band doen't seem to be loosening up...
PM Stretch 45min.

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