Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending May 23, 2009:

activity	#	time	miles	km	+m
Orienteering	6	5:51:01	20.38	32.8	445
Running	4	1:13:00	2.17	3.5
Total	6	7:04:01	22.56	36.3	445

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Saturday May 23, 2009 #

Event: Calgary Spring Cup

Orienteering race 15:17 [5] 2.4 km (6:22 / km)
shoes: Asics Gel DS Trainer 12

Fish Creek Provincial Park, Calgary, Canadian Team Trials Sprint in the AM. Had a great run going until #6 and then got careless and made a terrible 0:47 mistake. Had a few 0:05/0:10 mistakes in the ladder half of the race and then another killer one on #18-0:45.

Running warm up/down 15:00 [2]
shoes: Asics Gel DS Trainer 12

Before and after the sprint.

Orienteering race 44:55 [5] 4.8 km (9:21 / km) +150m 8:06 / km
shoes: New Balance Off Road 908

Canadian Team Trials Middle, Sandy McNabb South in the afternoon. Took it slow to #1 was a bit left maybe cost me 0:10. Big mistake on #2-2:25 and #3-3:34. #5-0:10, #6-1:27, #10-1:39. A few little tiny mistakes near the end and a bit slow because I was being cautious.

Running warm up/down 10:00 [2]
shoes: New Balance Off Road 908

Warm up/down before and after the Middle.

Friday May 22, 2009 #

Orienteering 45:00 [1]
shoes: New Balance Off Road 908

Middle training at Bow Valley in the morning. I jogged the first bit and then mostly walked the end controls and still managed to make mistakes, the map seemed off to me near #10 and #11. I didn't even bother going tot he far controls because I was tired and wanted to be rested fot the races on the weekend.

Thursday May 21, 2009 #

Orienteering race 30:49 [3] 4.2 km (7:20 / km) +165m 6:08 / km
shoes: New Balance Off Road 908

Ran the permanent course (Black/ middle-like course) at the Canmore Nordic Centre in the morning. Had a bit of problems with #5-0:30 and #6-0:30, in both cases I hadn't gone far enough. Got a bit confused with all the trails going to #15-0:10. Wasn't quite in the right spot but it didn't really affect me.

Orienteering race 21:13 [2] 2.6 km (8:10 / km) +130m 6:32 / km
shoes: New Balance Off Road 908

About ten minutes after finishing the middle course I jogged the sprint course (Blue). I walked up almost all the major uphills.

Running warm up/down 10:00 [1]
shoes: New Balance Off Road 908

Orienteering 25:00 [2]
shoes: New Balance Off Road 908

Sprint Training at The Banff Center in the afternoon.
Couldn't see the small flags very well and the constructiong confused me.
Don't know what my time was exactly, stopped my watch because I was doing so bad.

Wednesday May 20, 2009 #

Orienteering race 14:17 [5] 2.8 km (5:06 / km)
shoes: Asics Gel DS Trainer 12

Sprint race at the University of Calgary (PM). Good run but lost about 0:26 on #2 and would have went left instead of right, 0:10 hesitation going to #3.

Running warm up/down 18:00 [2]
shoes: Asics Gel DS Trainer 12

Orienteering 37:00 [2] 4.0 km (9:15 / km)
shoes: New Balance Off Road 908

Lowry Gardens (AM) Sprint Training
Jogged the warmup course. 1.6km (18:00?)
Ran the real couse (final). 1.7km (15:00?)
4:00 jog back to the cars. 700m?

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: New Balance Off Road 908

SAIT/Riley Park Sprint Training
5 mini sprint courses (2-3 controls each course)
Mass start at the start of each new course.
It was fun too bad the construction got in the way.

Tuesday May 19, 2009 #

Event: Canadian Team Training Camp

Orienteering 45:00 [3]
shoes: New Balance Off Road 908

First training session of the camp at Barrier Lake in the afternoon because we missed the morning session (didn't know where it was). About 15:00 relocation training with Steven and 5:00 control pickup, and 25:00 "dice-O" you roll 2 dice to see which control you have to get (#s 2-12), then return to the start at the top of a ridge and tag off to your teammate (Lee) until you've been to all the controls at least once. Lee and I somehow placed 1st out of four teams.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: New Balance Off Road 908

From the parking area to training area and back.

Sunday May 17, 2009 #

Orienteering 57:30 [2] 9.0 km (6:23 / km)
shoes: New Balance Off Road 908

Map run at Yellow Quill (trail/terrain/"O" training) with Steven, and Larry.

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