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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dkonotopetz

In the 11 days ending Aug 20, 2012:

activity # timemileskm+m
  Orienteering10 7:23:20 31.19(14:13) 50.2(8:50) 115094 /122c77%
  Running8 54:00 6.18(8:44) 9.95(5:26)
  Total10 8:17:20 37.38(13:18) 60.15(8:16) 115094 /122c77%

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Sunday Aug 19, 2012 #

10 AM

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 2:35:15 [5] *** 14.3 km (10:51 / km) +335m 9:43 / km
spiked:20/27c shoes: LaSportiva Crosslite 2010

COC Long, Jackpine, Seba Beach, AB.

COC Long - Course 10 - Splits

Saturday Aug 18, 2012 #

11 AM

Running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 45:39 [5] *** 5.2 km (8:47 / km) +110m 7:56 / km
spiked:14/18c shoes: LaSportiva Crosslite 2010

COC Middle, Jackpine, Seba Beach, AB.

COC Middle - Course 10 - Splits

Friday Aug 17, 2012 #

5 PM

Running warm up/down 7:00 [2] 1.35 km (5:11 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 25:40 [5] *** 3.0 km (8:33 / km) +100m 7:20 / km
spiked:11/15c shoes: LaSportiva Crosslite 2010

COC Sprint, Jackpine, Seba Beach, AB.

Thursday Aug 16, 2012 #

3 PM

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 4:20 [5] *** 0.7 km (6:11 / km)
shoes: LaSportiva Crosslite 2010

HPP Fundraiser Knockout Ultrasprint, Alberta Legeslature Grounds, Edmonton, AB. Qualification B.

Orienteering race 5:02 [5] 0.7 km (7:11 / km)
shoes: LaSportiva Crosslite 2010

Qualification A.
4 PM

Orienteering race 4:09 [5] 0.7 km (5:56 / km)
shoes: LaSportiva Crosslite 2010

Qualification C.

Orienteering race 5:30 [5] 1.0 km (5:30 / km)
shoes: LaSportiva Crosslite 2010

Semi-final.
5 PM

Orienteering race 6:47 [5] 1.3 km (5:13 / km)
shoes: LaSportiva Crosslite 2010

Final (solo).

Monday Aug 13, 2012 #

6 PM

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 13:56 [5] 2.8 km (4:59 / km)
shoes: LaSportiva Crosslite 2010

WCOC Relay, Kinsmen Park, Edmonton, AB. Manitoba- 3 Team with Damian (leg 2) and Steven (leg 3). Really happy with my first leg run, 0:10 mistake on #8 and 0:15 on #11. Total time was 57:46. Our team ended up finishing 1st out of 3 in the 0-2 point category and 2nd overall behind GVOC- 1 Team. We were ahead of Ottawa- 2 Team by 1:21 and EOOC- 2 Team by 4:51.

Sunday Aug 12, 2012 #

10 AM

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 1:51:58 [5] *** 12.9 km (8:41 / km) +425m 7:27 / km
spiked:22/27c shoes: LaSportiva Crosslite 2010

WCOC Long, SL Ranch, Rumsey, AB. Started off ok, then I had a huge 5:00 mistake looking for #4. I knew exactly where I was on the map until 100 meters before the control and then nothing made sense. 0:45 on #10, 5:00 on #14, 0:30 on #23 and 0:30 on #26. Placed 11/14, 7th western.

Western Canadians - Long: Course 10 - Splits

Saturday Aug 11, 2012 #

Event: Canadian Champs
 
10 AM

Running warm up/down 7:00 [2] 1.3 km (5:23 / km)
shoes: Jalas Black 2008 #2

Orienteering race 46:14 [5] *** 4.7 km (9:50 / km) +165m 8:22 / km
spiked:11/17c shoes: Jalas Black 2008 #2

WCOC Middle, Elbow Blufs, Bragg Creek, AB. About as good as I could expect after not orienteering for over a year. I started off a little shaky after a 1:00 mistake to #1, another 1:00 on #2. I got confused in the "semi-open" area around #5 and dropped another 1:00. Going from #7-8 I went way to far to the left and lost 3:30. Then I lost 1:30 on #13. Placed 11/16, 7th western.
5 PM

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: LaSportiva Crosslite 2010

Orienteering race 18:50 [5] *** 2.9 km (6:30 / km) +15m 6:20 / km
spiked:16/18c shoes: LaSportiva Crosslite 2010

WCOC Sprint, Fish Creek Park, Calgary, AB. Lost 0:10 on #4, 0:15 on a bad route to #7, 0:15 on #12, 0:15 on #13. Really happy with the result. Placed 6/14, 3rd western!

Western Canadians, Middle: Course 10 - Splits

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