Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Nov 18, 2019:

activity

time

miles

Running

5:44:51

46.39

(7:26)

74.66

(4:37)

200

Strength

2:45:00

Core

40:00

Orienteering

32:46

5.41

(6:03)

8.71

(3:46)

Total

9:42:37

51.8

83.37

200

2:05

0:00

» now

Monday Nov 18, 2019 #

Note

AM Stretch 30min.

Running 1:10:10 [2] 14.58 km (4:49 / km) +200m 4:30 / km
shoes: Nike Air Zoom Pegasus34 DB

PM Run up to Nose Hill and back. No wonder I don't do that more, so much climb, but maybe I should start. Felt ok. Nice out 8C/5C, NE 20 km/h.

C • Nose Hill Loop 2

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Sunday Nov 17, 2019 #

Running warm up/down 16:00 [2] 3.27 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run.

Orienteering 15:51 [4] 4.37 km (3:38 / km)
shoes: Inov-8 X-Talon 190 2016

AM Sprint training at Fort Calgary at 1:4000. Nice course I made for SOGO. Good routes. Tried to push hard but I felt a bit tired. Really nice out 13C/11C, W 25 km/h.

Running 2:34 [3] 0.91 km (2:49 / km)
shoes: Inov-8 X-Talon 190 2016

AM Intervals after 3' rest, 5x30'' R1'. Tough into the wind and on the grass.

Running warm up/down 20:00 [2] 4.02 km (4:59 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Saturday Nov 16, 2019 #

Note
(rest day)

PM Stretch 60min.

Friday Nov 15, 2019 #

Running warm up/down 19:00 [2] 4.01 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 16:55 [4] 4.34 km (3:54 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Sprint training at PIP at 1:4000, just in the detailed section. Pretty good technically with one small mistake taking the wrong gap but the map is not perfect +5-8s, a couple other small hesitations. Otherwise good routes. Didn't have the speed but all the ice definitely effected that. Nice training. Pretty nice out 8C/6C, SW 10 km/h.

Running intervals 2:35 [4] 0.95 km (2:43 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Intervals after 5' R, 5x30'' R1'. Felt good and strong, the pace for the orienteering wasn't great so felt good on these.

Running warm up/down 20:15 [2] 4.0 km (5:04 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

Note

Almost back to where I want to be, its been a long year of recovery.
PM Stretch 30min.

Thursday Nov 14, 2019 #

Running 1:10:00 [3] 15.08 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run to and back from Winston Heights/Mountview. Nice out 6C/5C, light S wind. Felt pretty good.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Wednesday Nov 13, 2019 #

Running warm up/down 15:15 [2] 3.29 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 25:08 [4] 7.09 km (3:33 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Fartlek along the Bow pathway, 1,2,3,4,5,4,3,2,1 R1' easy run. Felt tired and a bit sore from weights. Not the greatest times but it was tough today. First half was into the wind and upstream. Nice out 11C/9C, W 20 km/h.
Times:

1:00.32 291m 3:27/km
2:00.65 577m 3:29/km
3:01.05 846m 3:33/km
4:00.97 1.12km 3:35/km
5:01.00 1.39km 3:36/km
4:00.80 1.11km 3:36/km
3:01.02 860m 3:30/km
2:01.67 577m 3:30/km
1:01.15 318m 3:12/km

Running 8:09 [2] 1.45 km (5:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Easy run in between intervals.

Running warm up/down 15:45 [2] 3.03 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 75min.

Tuesday Nov 12, 2019 #

Running 1:00:00 [3] 12.98 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Run W to Winston Height/Mountview and back. Felt good even after yesterday. Nice out, 4C/0C, light wind.

Core 10:00 [3]

PM Core.

Strength 15:00 [3]

PM Strength.

Strength 30:00 [4]

PM Weights.

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