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Training Log Archive: D-MAN

In the 10 days ending Jul 18, 2017:

activity # timemileskm+m
  Running7 5:07:30 40.82(7:32) 65.69(4:41) 260
  Orienteering5 2:44:20 19.59(8:23) 31.52(5:13) 255
  Strength4 1:00:00
  Core4 40:00
  Total8 9:31:50 60.4 97.21 515

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Tuesday Jul 18, 2017 #

Running warm up/down 15:15 [2] 3.24 km (4:42 / km) +10m 4:38 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 15:08 [4] 4.0 km (3:47 / km) +5m 3:46 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training at Wroclaw- Kuzniki at 1:4000. Really nice sprint map. Made one 10sec mistake as I didn't notice one artificial fence until it was slightly too late, other than this I managed to pick the best routes and constantly push the pace as much as possible. Nice out 25C.

Running warm up/down 15:15 [2] 2.91 km (5:14 / km) +5m 5:12 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]
shoes: Nike Air Zoom Elite 8 2017

PM Strength/Core.

Note

PM Stretch 20min.

Monday Jul 17, 2017 #

Running warm up/down 5:10 [2] 0.91 km (5:41 / km) +10m 5:23 / km
shoes: Inov-8 OROC 280 2016

PM Short warm up to the start.

Orienteering 40:58 [3] 6.36 km (6:26 / km) +190m 5:36 / km
shoes: Inov-8 OROC 280 2016

PM Training at Oborniki Slaskie at 1:10000. A few small mistakes and one stupid one near the end that was probably close to 2min...didn't double check my compass when I though I had my sight set on a feature in the distance. Still a great session. These woods were much nicer than the other map I was on. Nice out 23C.

Core 10:00 [3]

PM Core.

Sunday Jul 16, 2017 #

Running warm up/down 15:30 [2] 3.11 km (4:59 / km) +15m 4:52 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 15:55 [4] 4.2 km (3:47 / km) +10m 3:45 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training at Wroclaw- Kliniki at 1:4000 (sprint final from the world cup last fall). A solid training. Made really good route choices, had a few hesitations and one 5-10s mistake. Hard to keep a smooth flow in some places since there were not controls. Had to jump alot of fences where the gates were closed. Knee was fine. Nice out 23C.

Running warm up/down 20:00 [2] 3.92 km (5:06 / km) +20m 4:59 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Running warm up/down 10:00 [2] 2.08 km (4:48 / km) +10m 4:42 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 12:37 [4] 3.27 km (3:51 / km) +10m 3:48 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training #2 at Wroclaw- Politechnika at 1:4000. Another great session but shorter. Good routes, a few hesitations. Knee was a bit sore after this one. Nice out 22C.

Running warm up/down 10:00 [2] 1.97 km (5:05 / km) +5m 5:01 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Saturday Jul 15, 2017 #

Note
(rest day)

PM Stretch 60min.
PM Walk 1.5 hours around Wroclaw town center.
My knee was a bit sore by the end where I hit it in the relay. Maybe the long run wasn't great for it yesterday...

Friday Jul 14, 2017 #

Running 1:15:00 [3] 16.5 km (4:33 / km) +75m 4:27 / km
shoes: Nike Air Zoom Elite 8 2017

PM Longish run along the river/canal. Felt good. Nice out 19C with a light NW wind.

Core 10:00 [3]

PM Core.

Thursday Jul 13, 2017 #

Running warm up/down 15:20 [2] 3.13 km (4:54 / km) +10m 4:49 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 15:24 [4] 3.79 km (4:04 / km) +10m 4:01 / km
shoes: Nike Air Zoom Elite 8 2017

PM Ran the sprint qualification from the world cup that was in Wroclaw last spring. Wroclaw- Kampus UP at 1:4000. I think the vegetation was a bit thicker (especially the length of the grass) at this time of year haha. I ended up going way around on most of the trails since it was so nasty. Also had to jump a few fences. Other than the beginning it was a great training. Felt a bit tired. Nice out 18C, with a NW wind at 19 km/h.

Running warm up/down 15:15 [2] 2.83 km (5:23 / km) +5m 5:20 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 15min.

Wednesday Jul 12, 2017 #

Orienteering 1:04:18 [3] 9.9 km (6:30 / km) +30m 6:24 / km
shoes: Inov-8 OROC 280 2016

PM Training at Las Redzinski at 1:7500. Nice to get out in the Polish forest. Ran two loops. Good session, made a few minor mistakes but happy with it overall. It was tough to see some of the small markings. Also the map seemed a bit out dated. Nice out 24C.

Core 10:00 [3]

PM Core.

Tuesday Jul 11, 2017 #

Running warm up/down 15:20 [2] 3.24 km (4:44 / km) +10m 4:40 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Running tempo 20:00 [4] 5.69 km (3:31 / km) +15m 3:28 / km
shoes: Nike Air Zoom Elite 8 2017

PM Tempo alond the river/canal in Wroclaw. Went much better than I was expecting and I felt decent too. 23C, light W wind.

Running warm up/down 15:15 [2] 3.05 km (5:00 / km) +10m 4:55 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Monday Jul 10, 2017 #

Running 1:00:10 [3] 13.11 km (4:35 / km) +60m 4:29 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around Wroclaw. Felt pretty good. Really warm out 30C with a S wind at 23 km/h.

Core 10:00 [3]

PM Core.

Sunday Jul 9, 2017 #

Note
(rest day)

Taking some time to recover.

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