Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 18, 2018:

activity

time

miles

Running

3:54:41

29.55

(7:56)

47.56

(4:56)

Orienteering

3:43:20

28.26

(7:54)

45.48

(4:55)

Strength

15:00

Core

10:00

Total

8:03:01

57.81

93.04

2:16

0:00

» now

Sunday Feb 18, 2018 #

Orienteering 26:04 [2] 3.7 km (7:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Training at SFU, multi level map. Didn't like this at all. Snowy and really icy out. Just jogged around.

Running warm up/down 10:30 [2] 2.02 km (5:12 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering race 14:05 [4] 3.17 km (4:27 / km)
shoes: Inov-8 X-Talon 190 2016

AM SI Race #4 Setup at SFU at 1:5000. Good race pushed as hard as I could have in all the snow and ice, almost took a bad fall but managed not to fall at all. One slower micro route choice at least.1st.

Running warm up/down 5:00 [2] 0.96 km (5:13 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm up run.

Orienteering race 13:07 [4] 3.0 km (4:22 / km)
shoes: Inov-8 X-Talon 190 2016

PM SI Race #5 Chase at SFU at 1:5000. Icy and snowy but stayed on my feet. Good race, maybe 1 or 2 slightly slower routes. 1st.

Running warm up/down 5:00 [2] 0.87 km (5:45 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Orienteering 30:50 [3] 6.1 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Sprint training at SFU at 1:5000, 11 short loops, kind of was racing with Mike, Adam, Michael and Graeme?

Running warm up/down 9:16 [2] 1.7 km (5:27 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

SFU Setup Elite Male - Splits

SFU Chase Elite Male - Splits

Saturday Feb 17, 2018 #

Running warm up/down 15:00 [2] 2.85 km (5:16 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering race 12:23 [4] 3.2 km (3:52 / km)
shoes: Inov-8 X-Talon 190 2016

AM SI Race #1 at Renfrew Ravine at 1:25000. Wet out. Good first race. Estimated distance as I didn't wear my gps. 1st.

Running warm up/down 5:00 [2] 0.82 km (6:06 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm down run.

Running warm up/down 6:45 [2] 1.24 km (5:27 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

AM Warm up run.

Orienteering race 8:34 [4] 2.17 km (3:57 / km)
shoes: Inov-8 X-Talon 190 2016

AM 2 person relay at Confederation Park at 1:4000 with Jon Harbuck. Ran well and a bit faster than I wanted to.

Orienteering 11:45 [2] 2.04 km (5:46 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Training at Confederation Park at 1:2500. Just took it easy.

Running warm up/down 10:00 [2] 1.91 km (5:14 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering race 14:46 [4] 3.49 km (4:14 / km)
shoes: Inov-8 X-Talon 190 2016

PM SI RAce #2 at BCIT at 1:5000. Pretty good one beside a couple less optimal routes. 1st.

Orienteering 25:00 [2] 4.75 km (5:16 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Training at BCIT at 1:5000. Just took it easy.

Running warm up/down 10:00 [2] 1.75 km (5:43 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering race 11:36 [4] 2.93 km (3:58 / km)
shoes: Inov-8 X-Talon 190 2016

PM SI Race #3 at Britannia at 1:4000, choose your own forking. Really good one choosing the best route to #1 and letting the others go. Not sure I chose the best forking though? Maybe the second best. 1st.

Running warm up/down 5:15 [2] 0.87 km (6:02 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm down run.

Note

PM Stretch 30min.

BCIT Elite Male - Splits

Renfrew Farsta Elite Male - Splits

Britannia Map Pick Elite:b - Splits

Friday Feb 16, 2018 #

Event: Vancouver Sprint Camp 2018

Running warm up/down 5:00 [2] 1.02 km (4:54 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Warm up run.

Orienteering 25:10 [2] 4.98 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Sprint Night O at Yaletown at 1:5000. Just took it easy.

Thursday Feb 15, 2018 #

Note
(rest day)

PM Hike around Nose Hill 4h10min (9.49km)
PM Stretch 60min.

Wednesday Feb 14, 2018 #

Running 30:05 [2] 5.91 km (5:05 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

AM/PM Run to and back from SAIT.

Orienteering 30:00 [2] 5.95 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Sprint training around SAIT at 1:5000. More of just a map run at a very easy pace in prep for sprint camp. Really windy N 54km/h, -8C/-19C. Super icy too which made it even slower.

Tuesday Feb 13, 2018 #

Running warm up/down 13:27 [2] 2.7 km (4:59 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run, 6 laps.

Running intervals 16:54 [4] 5.43 km (3:07 / km)
shoes: New Balance Zante Orange 2016

AM Intervals with Jess and Mike in the Oval. 3xMile r3', r6' 600m. Each mile was actually 1612m. Goal was 5:00-5:05, well actually I felt crappy in wu so didn't know what to expect. Did 3 instead of 4 because of sprint camp this weekend. Solid times!

Times:
5:04.29
5:00.92
5:00.03

1:49.08

Running warm up/down 17:29 [2] 3.15 km (5:33 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run, 7 laps.

Strength 15:00 [3]

AM Strength/Core.

Monday Feb 12, 2018 #

Running 1:10:00 [2] 14.36 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 32 Flash

PM Run down tot he river and then W and back. Cold -15C/-22Cish with the wind. Felt tired and slow in the snow.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.
PM Hike around Nose Hill 3h45min (8.06km)

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