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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 7 days ending Oct 10, 2006:

activity # timemileskm+m
  Orienteering5 5:01:20 19.61(15:22) 31.56(9:33) 41473 /97c75%
  Cycling2 1:19:37 18.22(4:22) 29.32(2:43)
  Hockey1 1:00:00
  Running5 54:00 5.41(9:59) 8.7(6:12) 45
  Total6 8:14:57 43.24 69.58 45973 /97c75%

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Tuesday Oct 10, 2006 #

Cycling 13:58 [2] 4.7 km (2:58 / km)

To the U of W and back.

Hockey 1:00:00 [3]

Monday Oct 9, 2006 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km) +5m 5:51 / km
shoes: Jalas Black 2006

Orienteering race 1:03:20 [5] *** 7.9 km (8:01 / km) +110m 7:30 / km
spiked:20/24c shoes: Jalas Black 2006

O-cross (Wine-O) CDABM Mt. Nemo. A 2:45 mistake on # 1 and 0:30 # 2 of the CD loop. On the AB loop a 3:30 on # 3 and 1:00 on # 7.

Sunday Oct 8, 2006 #

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Jalas Black 2006

Orienteering race 2:28:37 [5] **** 12.3 km (12:05 / km) +185m 11:14 / km
spiked:11/22c shoes: Jalas Black 2006

NAOC long Rocky Ridge. A horrible race with large mistakes in the first part of the race.

Long Course 8 - Splits

Saturday Oct 7, 2006 #

Running warm up/down 14:00 [1] 2.2 km (6:22 / km) +35m 5:54 / km
shoes: Jalas Black 2006

Orienteering race 51:38 [5] **** 4.5 km (11:28 / km) +65m 10:42 / km
spiked:13/17c shoes: Jalas Black 2006

NAOC middle Rocky Ridge. A 12:00 mistake on control # 5, 1:00 on # 7, 0:45 on # 10 and 1:00 on # 16.

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
 

Running warm up/down 9:00 [1] 1.3 km (6:55 / km) +5m 6:48 / km
shoes: Nike Air Trail Pegasus 2 2004

Orienteering race 17:07 [5] *** 3.1 km (5:31 / km) +10m 5:26 / km
spiked:15/18c shoes: Nike Air Trail Pegasus 2 2004

NAOC sprint McMaster University Hamilton. A good race except for the mp on control # 8 and # 9. A 0:15 second route choice mistake on control # 3 and a 0:10 second hesitation on # 10.

Sprint 4 - Splits

Wednesday Oct 4, 2006 #

Cycling 26:07 [2] 9.4 km (2:47 / km)

To the U of W and back 2 times.

Cycling 29:09 [3] 12.05 km (2:25 / km)

To Lagomodiere/Gaboury Park and back.

Running warm up/down 13:00 [2] 2.2 km (5:55 / km)
shoes: Nike Air Trail Pegasus 2 2004

A warm up run with GOUGER along the tracks.

Orienteering race 20:38 [4] * 3.76 km (5:29 / km) +44m 5:11 / km
spiked:14/16c shoes: Nike Air Trail Pegasus 2 2004

Lagomodiere/Gaboury Park.

Cycling 10:23 [1] 3.17 km (3:17 / km)

Collecting 6 controls.

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