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Training Log Archive: D-MAN

In the 7 days ending May 26, 2012:

activity # timemileskm+m
  Orienteering6 5:55:43 26.31(13:31) 42.33(8:24) 1560
  Running5 1:28:43 8.99(9:52) 14.47(6:08) 599
  Flexibility1 50:00
  Core1 10:00
  Total6 8:24:26 35.3 56.81 2159
  [1-5]6 7:34:26

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SuMoTuWeThFrSa

Saturday May 26, 2012 #

Note

Y - Barebones

Running 15:00 [2] 2.64 km (5:41 / km) +67m 5:03 / km
shoes: Nike Air Pegasus 27 2011

AM Warm up run before the sprint.

Orienteering race 16:59 [5] 2.63 km (6:28 / km)
shoes: Mizuno XC Wave Kaze 2 2010

AM Sprint on the Canmore Town map, few bobles early on, but of course lost 2 mins on one control...disappointing. Decided to run into a tree at full speed when reading the map on the trail and the turned with a tree right on the edge. Hurt and scrapped up my shoulder, hand and upper leg all on the left side.

Running warm up/down 10:01 [2] 1.64 km (6:06 / km) +46m 5:21 / km
shoes: Nike Air Pegasus 27 2011

PM Warm up run before the long.

Orienteering race 1:27:09 [5] 10.4 km (8:23 / km) +465m 6:51 / km
shoes: La Sportiva Crosslite #3 2012

PM Long at the Canmore Nordic Centre. Body was beaten up and sore to begin with. Stupid time loss, 1 minute here, 1 minute there adds up biggest mistakes were to #3- left the control in the wrong direction and got screwed up for 2 minutes, #10 climbed out of #9 for some reason, and #19- short 50m leg, just missed it to low and lost 2:30 trying to figure out why I didnèt spike it.

Thursday May 24, 2012 #

Note

Took the morning off to rest my foot.

Running warm up/down 9:00 [2] 1.67 km (5:23 / km) +40m 4:49 / km
ahr:137 max:151 shoes: La Sportiva Crosslite #3 2012

PM Warm up run on the Rafter Six map.

Orienteering 28:41 [3] 3.9 km (7:21 / km) +330m 5:10 / km
ahr:163 max:188 shoes: La Sportiva Crosslite #3 2012

PM Setting out one control for the Barebones training and did a couple more just for the heck of it. Also includes 3 short relay loops with forking, about 700m each.

Running warm up/down 20:25 [2] 3.35 km (6:06 / km) +133m 5:05 / km
ahr:146 max:160 shoes: La Sportiva Crosslite #3 2012

PM Warm down jog back to the car, also checked one of the Barebones controls.

Wednesday May 23, 2012 #

Core 10:00 [3]

AM Core.

Flexibility 50:00 [0]

AM Stretch.

Note

Foot is sore so I decided to take a rest day in hope that it is better for team trials this weekend.

Orienteering 59:24 [1] 4.38 km (13:34 / km) +224m 10:48 / km
shoes: Nike Air Pegasus 27 2011

PM Map walk at Bow Valley, a bit of a line "o" and then some controls.

Tuesday May 22, 2012 #

Running warm up/down 15:02 [2] 2.14 km (7:01 / km) +175m 4:59 / km
ahr:125 max:153 shoes: Nike Air Pegasus 27 2011

AM Warm up run with the HPP crew for the training camp at the Banff Centre in Canmore.

Orienteering 24:03 [2] 3.29 km (7:19 / km) +50m 6:48 / km
ahr:153 max:172 shoes: La Sportiva Crosslite #3 2012

AM Sprint course at the Banff Canter. Could not see the pin flag at #1 and would not leave until I found it, ended up leaving after 10 minutes anyway and went back afterwords and found out I was standing within a few meters of it.

Orienteering 12:26 [3] 2.0 km (6:13 / km) +20m 5:55 / km
ahr:167 max:182 shoes: La Sportiva Crosslite #3 2012

AM Sprint at the Banff Center. This one went alot better that the first one. Stopped my gps so didn't get the totall distance run.

Orienteering 19:09 [1] 3.44 km (5:34 / km) +71m 5:03 / km
ahr:127 max:156 shoes: La Sportiva Crosslite #3 2012

PM Run out to the start at Rafter Six. Did some route choice practice. Run a few hundred meters to the start triangle while planning your route for the leg and exit the start control in the right direction and run a couple hundred meters while still planning.

Monday May 21, 2012 #

Running warm up/down 10:15 [2] 1.59 km (6:27 / km) +76m 5:12 / km
shoes: Nike Air Pegasus 27 2011

AM Warm up run before the sprint.

Orienteering race 19:14 [5] 2.6 km (7:24 / km)
shoes: Mizuno XC Wave Kaze 2 2010

AM Sage Stomp sprint.

Sunday May 20, 2012 #

Running warm up/down 9:00 [2] 1.44 km (6:15 / km) +62m 5:09 / km
shoes: Nike Air Pegasus 27 2011

AM Warm up run before the long.

Orienteering race 1:28:38 [5] 9.7 km (9:08 / km) +400m 7:35 / km
shoes: La Sportiva Crosslite #3 2012

AM Sage Stomp long. Some good legs, some sloppy and some terrible. Actually ran 13.43 km and 551m climb. Map print quality was terrible.

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