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Training Log Archive: D-MAN

In the 7 days ending May 7, 2011:

activity	#	time	miles		km		+m
Orienteering	6	3:56:13	20.57	(11:29)	33.1	(7:08)	130
Running	6	2:44:54	15.2		24.46
Total	6	6:41:07	35.77		57.56		130

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Saturday May 7, 2011 #

Note

Y - Physio Fit 10 km

Running warm up/down 12:30 [2] 2.3 km (5:26 / km)
shoes: Asics GEL-Speedstar® 4 2010

AM Warm up run.

Running race 37:31 [5] 10.0 km (3:45 / km)
shoes: Asics GEL-Speedstar® 4 2010

AM Physio Fit 10 km road race at Assiniboine Park. Nice morning, 12°C with a light wind. The roads were wet because there was a light drizzle one hour to 45 minutes before the race started. I started too fast trying to stay with Steven. The kilometer markers were not very well marked so I missed some splits and then just gave up timing them, if I knew where the markers were it would have been easy to take splits but I haven't run a road race at Assiniboine Park since 2008. Stayed pretty close to Steven for 5 kilometers then the gap started to open up more and more as I started to slow down. Ran about 18:00 for the first 5 km so was on pace for 35:59 which was basically my goal but cramping in my stomach mostly on my left side made it even harder to keep my pace up but even if I was feeling perfect I don't think I could have kept my pace up but most likely would not have slowed down and lost 1:30 in the second half. Probably could have hung on for 36:59 if I was feeling perfect. More race pace intervals and endurance needed Finished 9th/286 overall and 2nd/12 in M20-24 behind Steven.
1st km - 3:26
2nd km - 3:32

Running warm up/down 9:30 [1] 1.5 km (6:20 / km)
shoes: Asics GEL-Speedstar® 4 2010

AM Warm down jog.

Running warm up/down 3:00 [1]
shoes: La Sportiva Crosslite #2 2010

PM Warm up jog to the start.

Orienteering race 1:41:44 [5] 10.7 km (9:30 / km)
shoes: La Sportiva Crosslite #2 2010

PM Long event at Neepawa on the Langford map. Bingo "O". Had an ok race until #16 where I got screwed up and my brain went and did a 180 trying to attack the control from # 2. Quads started to slightly cramp between #11 and #12 and got really bad after I made the bad mistake on #16 and when I could not find #19 because it was in the wrong place along with all but two controls, the map is to blame and needs to be updated, well re-mapped ASAP. Barely made it to the finish because my right quad was cramping so bad. Not enough water combined with my first ever 10 km road race then sitting in a car for 2 hours and then trying to run a 10.7 km orienteering race probably was not a great idea. Felt tired but fine until just after control #11. Quad was really sore until Wednesday May 11.

Friday May 6, 2011 #

Note

Rest day before the Physio Fit 10 km Road Race tomorrow.
I will probably try and stay with Steven tomorrow in the 10 km as long as I can. Going to try and run 35:59, well see though since I have never raced a 10 km before so that might be a dream to run that fast!!!

Thursday May 5, 2011 #

Running warm up/down 8:35 [2] 1.54 km (5:34 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run at Kildonan Park.

Orienteering 15:56 [4] 3.7 km (4:18 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM Meet at Kildonan Park. Nice night 17C wind NW 15 km/h. Took it a bit easier because of the 10 km road race on Saturday. Pretty easy running course.

Running warm up/down 5:19 [1] 0.94 km (5:39 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down with Steven and Darius collecting control #'s 11,4,1,2,short course control,12.

Wednesday May 4, 2011 #

Running 12:35 [2] 2.52 km (5:00 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm up run at Assiniboine park with Steven and Darius.

Orienteering race 18:53 [5] 4.7 km (4:01 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM City park meet at Assiniboine Park. NIce night but a little cool 12C with a West wind at 26 km/h. Guess I was running faster than yesterday or it was less distance going around things compared to yesterday. Another straight forward running course but was a better course than yesterday.

Running warm up/down 10:40 [1] 1.9 km (5:37 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog picking up controls 10,11,9,12,13,14 with Steven.

Tuesday May 3, 2011 #

Running warm up/down 15:16 [2] 2.82 km (5:25 / km)
shoes: Asics GEL-Speedstar® 4 2010

PM Warm up run at Assiniboine Park.

Orienteering 20:20 [5] 4.8 km (4:14 / km)
shoes: Mizuno XC Wave Kaze 2 2010

PM City park meet at Assiniboine Park. No mistakes, nice night 14C but windy, S 31 km/h. Ripped my shorts bad at #6 so my ass was pretty much showing for the rest of the course haha. Was a straight forward running course.

Running warm up/down 5:58 [1] 0.94 km (6:21 / km)
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

Monday May 2, 2011 #

Running warm up/down 10:30 [2]
shoes: Nike Air Pegasus 25 2010

PM Warm up run at the Forks.

Orienteering race 17:21 [3] 3.3 km (5:15 / km) +25m 5:04 / km
shoes: Mizuno XC Wave Kaze 2 2010

PM City park meet at the Forks. Lost 10 sec on #5- went a little past it and had to come back to it, #14 got confused and headed to #15 but just eneded up having to run a bit further- lost about 20-25 sec. Nice day 11C with a light wind.

Running warm up/down 15:30 [1]
shoes: Nike Air Pegasus 25 2010

PM Warm down jog.

Sunday May 1, 2011 #

Running warm up/down 13:00 [2]
shoes: La Sportiva Crosslite #2 2010

AM Warm up run at Morningside.

Orienteering race 1:01:59 [5] 5.9 km (10:30 / km) +105m 9:39 / km
shoes: La Sportiva Crosslite #2 2010

PM Whatchamacollett at Morningside near Morningside, AB. Sections of the course had the trails taken off the map. Lots of thick shit to run through and deadfall. Made some mistakes and I'm not so sure about the quality of this map. Bigger mistakes on #2 - 1:30-2:00, #3 - 30 sec, #6 3:00-4:00, #11 2:00. Alot of going around marshes and nasty green areas. Nice day 10C ish with a light wind 10 km/h or so.

Running warm up/down 5:00 [1]
shoes: La Sportiva Crosslite #2 2010

PM Warm down jog.

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