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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Mar 30:

activity # timemileskm+m
  Running4 3:14:07 25.9(7:30) 41.68(4:39)
  Orienteering2 1:46:09 12.25(8:40) 19.72(5:23) 460
  Strength3 45:00
  Core3 30:00
  Total7 6:15:16 38.15 61.4 460

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SuMoTuWeThFrSa

Saturday Mar 30 #

Orienteering 1:30:00 [3] 15.68 km (5:44 / km) +385m 5:07 / km
shoes: Inov-8 X-Talon 212

AM Orienteering at Rumsey at 1:10000. Really nice out there, basically no snow, only in heavily shaded areas. My orienteering was great but wasn't pushing hard at all. So nice to be back out in the forest, well mostly open actually. Nice out 4Cish.

Core 10:00 [3]

AM/PM Core.

Note

PM Hike at Rumsey 4h50min (15.26 km).
PM Stretch 45min.

Friday Mar 29 #

Strength 15:00 [3]

PM Strength/Core. Forgot to do it yesterday.

Note

PM Hike at Rumsey 2h45min (9.72 km).
PM Stretch 20min.

Thursday Mar 28 #

Running warm up/down 17:30 [2] 3.63 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Running hills 15:13 [4] 3.85 km (3:57 / km)
shoes: New Balance Zante Orange 2016

PM Hill with Mike at Edworthy, 3x5 1' hills r1' R3:30 all easy running. Felt pretty good tough but not at the same time. Steepness of the hill varied from interval to interval. Nice out 8C, SE 20 km/h, didn't really notice the wind at all.

Running 24:24 [2] 4.7 km (5:11 / km)
shoes: New Balance Zante Orange 2016

PM Easy run in between intervals.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run.

Wednesday Mar 27 #

Running 1:00:00 [3] 13.01 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM/PM Run to and back from Winston Heights/Mountview. Felt pretty good, rested up a bit. 2C/-2C with the N wind at 15 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 45min.

Tuesday Mar 26 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run on the treadmill.

Running 8:45 [4] 2.84 km (3:05 / km)
shoes: New Balance Zante Orange 2016

PM Testing on the treadmill, 12.1 mph until exhaustion. Felt pretty good. Tough.

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down on the treadmill.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Monday Mar 25 #

Core 10:00 [3]

PM Core.

Note
(rest day)

PM Walk 20min.
PM Stretch 90min.

Sunday Mar 24 #

Running warm up/down 15:15 [2] 3.14 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run.

Orienteering race 16:09 [4] 4.04 km (4:00 / km) +75m 3:39 / km
shoes: Inov-8 X-Talon 190

AM/PM Spring Series at SAIT/Riley Park at 1:5000. I planned the course awhile back do didn't really remember it. Good routes and speed. Tough with the climb at the beginning. Pretty nice out 1C, light E wind.

Running warm up/down 15:00 [2] 2.83 km (5:18 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run with Jan.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Hike around Nose Hill 2h15min (7.24km)
PM Stretch 50min.

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