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Training Log Archive: D-MAN

In the 7 days ending Jul 14, 2012:

activity

time

miles

Orienteering

4:22:44

16.7

(15:44)

26.87

(9:47)

440

Flexibility

2:00:00

Running

58:48

6.62

(8:53)

10.65

(5:31)

Core

5:00

Total

7:26:32

23.31

37.52

440

[1-5]

5:26:32

1:35

0:00

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Saturday Jul 14, 2012 #

Event: WOC 2012 - Lausanne SWITZERLAND

Running warm up/down 10:00 [2] 1.93 km (5:11 / km)
shoes: Inov-8 OROC 280

AM Warm up run.

Orienteering 53:51 [3] 5.59 km (9:38 / km)
ahr:153 max:178 shoes: Inov-8 OROC 280

PM Run on the LA PALUD middle qualification model map. The map was very run able in sections and slow in others where it was green or rocky. The quality of the map wasn't great because there were some old logging trails that were not on the map and thought there should be some more clearings as well. The vegetation was also not that great in places but I’m sure the actual map will be perfect. Distance is what I actually ran.

Friday Jul 13, 2012 #

Flexibility 1:00:00 [0]

PM Stretch.

Note

Rest day.

Thursday Jul 12, 2012 #

Running warm up/down 5:00 [2] 0.86 km (5:48 / km)
ahr:130 max:148 shoes: Inov-8 OROC 280

PM Warm up run.

Orienteering 46:41 [3] 5.55 km (8:25 / km)
ahr:145 max:166 shoes: Inov-8 OROC 280

PM Run on the middle final model map where the Swiss selection race was also held. There are many spots where the running can be quite slow due to the rocky terrain but there are also sections that are rocket fast. About half of the map is more technical than the other half which was basically a series of big hills. Also I found that not all the trails were mapped but there were enough out there that you could make good use out of them. The middle qualification seems to be on simpler terrain that looks like it will have faster running in the woods because of less rocky ground. I will take a rest day tomorrow and run on the middle qualification model map Saturday and have an easy training Sunday before the middle qualification on Monday. My foot is almost feeling 100% now but I slightly rolled my ankle today on some rocks but it should be fine by Saturday. Made a little course so distance is what i ran.

Wednesday Jul 11, 2012 #

Running warm up/down 5:00 [2] 0.98 km (5:05 / km)
ahr:128 max:151 shoes: Inov-8 OROC 280

PM Warm up run.

Orienteering 57:56 [3] 5.1 km (11:22 / km) +240m 9:12 / km
ahr:155 max:174 shoes: Inov-8 OROC 280

PM run on the LES PRALIES map which is very close to the Switzerland/France border. The terrain today was more technical than the other days but the ground was rockier with a lot of old logged areas which made the running slow in places. Some more open cattle fields and some very nice run able white forest in certain sections. The middle qualification is suppose to be more like the fist training I did on the MONT BALLY map which was faster running and more open with some green sections. I also found this map to be the most enjoyable so it is a good thing the middle qualification will be similar to this. Actually ran 6.46 km.

Running warm up/down 8:47 [2] 1.33 km (6:36 / km)
ahr:146 max:165 shoes: Inov-8 OROC 280

PM Warm down jog back to the car.

Tuesday Jul 10, 2012 #

Orienteering 48:19 [3] 5.26 km (9:11 / km)
ahr:163 max:180 shoes: Inov-8 OROC 280

AM Middle training at GRAND JORAT 10. Thicker than yesterdays training but more trails. Lots of stinging nettles which sucked. Tried to use the trails as much as possible. A few hooks but nothing major, feeling technically strong which is good. Wasn’t running quite at race pace, but will have to try a training at race pace or at least part of one. Actually ran 6.5 km.

Monday Jul 9, 2012 #

Orienteering 11:42 [2] 1.07 km (10:56 / km)
ahr:144 max:165 shoes: Inov-8 OROC 280

PM Warm up jog on the map.

Orienteering 44:15 [3] 4.3 km (10:17 / km) +200m 8:21 / km
ahr:163 max:182 shoes: Inov-8 OROC 280

PM First WOC training on Mont Bally. I was expecting the terrain to be different from last year but strangely it was similar. The ground was rocky and moss covered but not as much as in France but of course it was not as technical. Went at a pace just below race pace and it was fine but found that I could get within 10 meters and then hesitate before getting the control because the visibility is not perfect in places. Feeling pretty good in this terrain and hopefully will be fully comfortable by the end of the week. Actally ran 5.32 km. No real mistakes just hesitations from being unsure but was running technically well which was nice. Maybe this will have to be my safe race pace and slowly ramp it up as I improve technically!!

Sunday Jul 8, 2012 #

Running 30:01 [2] 5.54 km (5:25 / km)
shoes: Nike Air Pegasus 27 2011

PM Run along Lake Geneva, really nice, a little windy but warm 26C.

Flexibility 1:00:00 [0]

PM Stretch.

Core 5:00 [3]

PM Core 1x(5exercisesx1'each continuous)Front Bridge, Side Bridge, Sit Ups, Supermans, Bicycles.

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