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Training Archive: dkonotopetz

In the 31 days ending 2006-08-31:

activity # timemileskmclimb
  Orienteering22 16:02:45 58.96(16:19) 94.89(10:08) 2307189 /235c80%
  Running13 1:25:09 8.57(9:55) 13.8(6:10) 135
  Inline Skating1 1:21:06 26.22(3:05) 42.2(1:55) 200
  Total36 18:49:00 93.76(12:02) 150.89(7:28) 2642189 /235c80%
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Sunday Aug 27

Running warm up/down 5:00 [2]0.7 km (7:09 / km)
Orienteering race 2:08:05 [5]*** 11.8 km (10:51 / km) +240m 9:51 / km
spiked:24/30c shoes: Jalas Black 2006
COC Long Mono Cliffs Provincial Park. Made a 0:15 mistake on # 1, 3:00 on # 5, 4:00 on # 11, 1:20 on # 13, 0:15 on # 17 and 5:20 on # 22. Placed 9/17.

Long - Course 8 (M Elite) - Splits

Saturday Aug 26

Running warm up/down 6:00 [2]0.8 km (7:30 / km) +20m 6:40 / km
shoes: Jalas Black 2006
Orienteering race 1:08:13 [5]*** 5.2 km (13:07 / km) +195m 11:03 / km
spiked:19/22c shoes: Jalas Black 2006
COC Medium Terra Nova. Made about a 2:45 minute mistake on # 4, 8:00 on # 15 and 6:00 on # 16. Placed 15/20.
Running warm up/down 5:00 [2]0.7 km (7:09 / km) +20m 6:15 / km
shoes: Jalas Black 2006
Orienteering 19:28 [5]2.9 km (6:43 / km) +72m 5:58 / km
spiked:19/21c
COC Sprint Monora Park (Orangeville, ON). Made a 0:25 route choise mistake between # 9 and # 10 and 2:00 on # 11. Placed 14/20.

Sprint - Course 3 - Splits

Friday Aug 25

Orienteering 59:16 [2]*** 5 km (11:51 / km) +175m 10:05 / km
shoes: Jalas Black 2006
COC Model at Blithe Hill Nurseries, did all controls except 12, 18, 20 and 21.
Orienteering race 4:45 [5]* 1.14 km (4:10 / km)
shoes: Jalas Black 2006
Speed-O round 3.
Orienteering race 14:00 [5]*** 2.25 km (6:13 / km) +80m 5:17 / km
shoes: Jalas Black 2006
Camp 3 person Team Relay at the Mansfield Outdoor Centre. Times for the 3 loops were about 4:00, 5:00 and 5:00 minutes.
Orienteering 12:00 [2]1.2 km (10:00 / km) +45m 8:25 / km
shoes: Jalas Black 2006
Shadowing a young junior around the 3 Relay courses after I ran my course.
Orienteering 5:00 [2]0.68 km (7:21 / km) +30m 6:01 / km
Collecting 2 of the Relay controls.

Thursday Aug 24

Orienteering 25:00 [3]*** 2.86 km (8:44 / km) +100m 7:26 / km
shoes: Jalas Black 2006
Training at Mansfield Outdoor Centre.
Orienteering race 3:41 [5]* 1.1 km (3:21 / km)
Speed-O round 2.
Running 4:00 [2]0.7 km (5:43 / km)
shoes: Jalas Black 2006
Orienteering race 40:25 [5]4.4 km (9:11 / km) +150m 7:51 / km
spiked:13/17c shoes: Jalas Black 2006
COC Relays Glen Haffy C.A. (Mono Mills, ON). Made a 3:30 mistake on # 3, 1:45 on # 4, 1:00 om # 10 and 1:45 on # 11. Placed 10/20.

Wednesday Aug 23

Orienteering 40:00 [2]*** 1.7 km (23:32 / km) +150m 16:20 / km
shoes: Jalas Black 2006
Sass Peepre Camp training at Mansfield Outdoor Cantre.
Orienteering 50:00 [2]*** 4 km (12:30 / km) +150m 10:32 / km
shoes: Jalas Black 2006
Line-O at Mansfield Outdoor Centre.
Running warm up/down 3:00 [2]0.5 km (6:00 / km)
shoes: Nike Air Trail Pegasus 2 #2
Orienteering race 3:25 [5]* 0.9 km (3:48 / km)
shoes: Nike Air Trail Pegasus 2 #2
Speed-O on a 1:2,500 map at Mansfield Outdoor Centre.
Orienteering race 3:23 [5]* 0.9 km (3:46 / km)
shoes: Nike Air Trail Pegasus 2 #2
2nd running of the Speed-O.

Tuesday Aug 22

Running warm up/down 4:00 [2]0.5 km (8:00 / km)
shoes: Jalas Black 2006
Orienteering 55:13 [5]*** 7.5 km (7:22 / km) +150m 6:42 / km
spiked:17/22c shoes: Jalas Black 2006
COF Cup Blithe Hill Nurseries, THOMASS. Make a 0:15 mistake on # 1, 2:30 on b, 0:30 on e, 0:15 on g and 0:10 on # 10. Placed 3/6.

Sunday Aug 20

Running warm up/down 5:00 [2]0.8 km (6:15 / km) +15m 5:43 / km
shoes: Jalas Black 2006
Orienteering 1:28:34 [5]*** 6.5 km (13:38 / km) +200m 11:49 / km
spiked:18/25c shoes: Jalas Black 2006
Festival Score-O Glen Haffy Dingle (Mono Mills, ON). Made a 0:10 mistake on # 2, 2:00 on # 11, 0:15 on # 4, 3:45 on # 6, 4:30 on # 15, 0:30 on # 26 and 3:00 on # 10. Placed 4/6.

Saturday Aug 19

Event: Canadian Orienteering Championships Festival
 
Running 4:00 [2]0.7 km (5:43 / km) +10m 5:20 / km
shoes: Jalas Black 2006
Orienteering race 1:48:49 [5]*** 7.86 km (13:51 / km) +270m 11:49 / km
spiked:20/27c shoes: Jalas Black 2006
Festival Long - Forks-of-the-Credit Provincial Park, ON. Made a 6:45 mistake on # 4, 2:00 on # 5, 7:00 on # 7, 0:30 on # 18, 0:30 on # 19, 1:00 on # 20 and 0:15 on # 27. Placed 6/6.

Saturday Aug 12

Inline Skating race 1:21:06 [5]42.2 km (1:55 / km) +200m 1:53 / km
1st Annual Hayward, WI Inline Marathon. Placed 28/173 overall and 8/15 in the Pro. division.

Wednesday Aug 9

Running 29:09 [3]6 km (4:52 / km) +30m 4:44 / km
With Matt around Hampstead Heath park in London.

Saturday Aug 5

Running 5:00 [2]0.6 km (8:20 / km) +10m 7:42 / km
shoes: Jalas Black 2006
Orienteering race 1:01:29 [5]*** 5.9 km (10:25 / km) +120m 9:28 / km
spiked:15/20c shoes: Jalas Black 2006
WOC Tour day 6, Himmelbjerget (Arhus, Denmark). Placed 4/9.

Friday Aug 4

Running 5:00 [2]0.6 km (8:20 / km)
shoes: Jalas Black 2006
Orienteering race 44:20 [5]*** 5 km (8:52 / km) +80m 8:13 / km
spiked:11/13c
WOC Tour day 5, Gjern Bakker (Arhus, Denmark). Placed 3/9.

Thursday Aug 3

Running race 5:00 [3]0.6 km (8:20 / km) +20m 7:09 / km
shoes: Jalas Black 2006
WOC Torr day 5
Orienteering race 1:22:20 [5]*** 9.8 km (8:24 / km)
spiked:20/21c shoes: Jalas Black 2006
WOC Tour day 4, Londal Skov (Arhus, Denmark). Placed 4/11.

Tuesday Aug 1

Running 5:00 [2]0.6 km (8:20 / km) +10m 7:42 / km
shoes: Jalas Black 2006
Orienteering race 45:19 [5]*** 6.3 km (7:12 / km) +100m 6:40 / km
spiked:13/17c shoes: Jalas Black 2006
WOC Tour day 3, Flojstrup (Arhus, Denmark). Placed 3/11.


 

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