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Training Log Archive: D-MAN

In the 7 days ending Jul 20:

activity # timemileskm+m
  Strength7 3:40:00
  Running6 3:07:29 23.84(7:52) 38.36(4:53)
  Orienteering6 2:29:46 20.84(7:11) 33.54(4:28) 440
  Core4 40:00
  Total7 9:57:15 44.68 71.9 440

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SuMoTuWeThFrSa

Saturday Jul 20 #

Running warm up/down 15:00 [2] 3.12 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Warm up run.

Orienteering 41:43 [4] 6.12 km (6:49 / km) +180m 5:57 / km
shoes: Inov 8 ArcticTalon 275

PM Middle distance training at Bow Valley at 1:10000. Pretty good run, besides being stupid and veering off my compass a few times but its hard with all the dead-fall and not a perfect map, a couple small hooks too. Still very good especially in the tough detailed section. Happy with 90% of it. Felt pretty good. Cold 9C, wet, and raining for a bit.

Running warm up/down 15:00 [3] 2.85 km (5:16 / km)
shoes: Inov 8 ArcticTalon 275

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Friday Jul 19 #

Running warm up/down 15:20 [2] 3.24 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Warm up run.

Orienteering 15:08 [4] 4.14 km (3:39 / km)
shoes: Inov-8 X-Talon 190

AM Sprint Training at PIP at 1:4000. A nice COC prep course I made. Great routes and speed. One 10m longer choice but would probably be about even. Felt pretty good but my legs felt a tiny bit tired from the start. Nice out 16C, light wind.

Running intervals 2:34 [4] 0.91 km (2:49 / km)
shoes: Inov-8 X-Talon 190

PM Intervals 8min after the sprint training, 5x30'' r60''. A bit tired but the speed felt good.

Running warm up/down 17:30 [2] 3.41 km (5:08 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Thursday Jul 18 #

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note
(rest day)

PM Stretch 90min.

Wednesday Jul 17 #

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

PM Warm up run.

Orienteering 23:18 [3] 5.55 km (4:12 / km) +125m 3:46 / km
shoes: Nike Air Zoom Pegasus34 DB

PM FWOC Wednesday night meet at Confederation Park at 1:7500. Took it a bit easier. One stupid route choice mistake. Knee was good. Felt pretty good. Nice out 20C, light wind.

Running warm up/down 15:00 [2] 2.86 km (5:15 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 20min.

Tuesday Jul 16 #

Running warm up/down 15:00 [2] 3.24 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering intervals 29:13 [4] 7.81 km (3:44 / km)
shoes: Inov-8 X-Talon 190

PM "O" Tervals at MRU with Mike K, chased him on every one. 6x1000m plus R2:30'. Good routes and quick decisions. A couple slow downs but nothing really to mention. Really tough by the last one. Pace was good and felt pretty good. Knee was fine. Nice out 18C, light wind.
Times:
4:17.62 1.18km
5:24.32 1.44km
4:21.34 1.20km
4:16.95 1.15km
4:33.92 1.22km
6:19.80 1.62km

Running warm up/down 15:00 [2] 2.89 km (5:11 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 30min.

Monday Jul 15 #

Running warm up/down 18:00 [2] 3.67 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 22:36 [3] 5.22 km (4:20 / km) +135m 3:50 / km
shoes: Nike Air Zoom Pegasus34 DB

PM Sprint training at 1:5000 on Svoboda's new Hillhurst map. 3 courses with rest in between, mass start with both Mikes. Ran faster than I wanted to but it was good. Lots of climb. Legs were pretty tired to start. Knee good. A few bobbles at the start, otherwise good. nice out 21C, light wind.
Times:
3:13.25
R3:30'
7:16.55
R5'
12:07.10

Running warm up/down 10:00 [2] 1.85 km (5:24 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 45min.

Sunday Jul 14 #

Running warm up/down 16:15 [2] 3.48 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 17:48 [4] 4.7 km (3:47 / km)
shoes: Inov-8 X-Talon 190

PM Sprint training at Prince's Island at 1:4000. Very tough technical course I made. Good routes but need to be more decisive. Also need to push harder. Hard with no flags to plan ahead as full focus is needed all the time. #6- 25m longer-5s, #8-20m longer but all pavement instead of grass so even I think, #17-8m longer-3s. Felt pretty good. Knee was good. Nice out 18C, NW 25 km/h.

Running intervals 2:35 [4] 0.91 km (2:50 / km)
shoes: Inov-8 X-Talon 212

PM Intervals 5min after the sprint training, 5x30'' r60''. Felt good and strong.

Running warm up/down 15:00 [2] 2.79 km (5:23 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 2 hours.

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