Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 8, 2013:

activity	#	time	miles		km		+m
Running	4	3:40:59	27.88	(7:56)	44.87	(4:55)	1370
Orienteering	2	2:15:54	13.85	(9:49)	22.29	(6:06)	1010
Total	5	5:56:53	41.73	(8:33)	67.16	(5:19)	2380

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Saturday Jun 8, 2013 #

Running warm up/down 15:16 [2] 2.69 km (5:41 / km) +81m 4:56 / km
shoes: Asics GEL-Speedstar® 4 2010

AM Warm up run around Canmore.

Orienteering race 11:24 [5] 1.65 km (6:55 / km) +52m 5:58 / km
shoes: Inov-8 X-Talon 190

AM Barebones Setup race on the Town of Canmore map at 1:5000. Basically a short forest sprint, finish was actually at the 2nd last control because there was an elk and a baby. Had an amazing race going until I had trouble seeing #11, I think the water level is different than shown on the map and the vegetation didn't make sense. In my defense the control was not in a ditch. Even after loosing 1 min there I still ended up with the win. Nice morning 14C. Left toe on the top was really sore after the race, weird.

Running warm up/down 10:00 [2] 1.79 km (5:35 / km) +74m 4:38 / km
shoes: Inov-8 OROC 280

PM Warm up run at the Canmore Nordic Centre.

Orienteering race 19:39 [5] 3.2 km (6:08 / km) +202m 4:40 / km
shoes: Inov-8 OROC 280

PM Barebones Chase at the Canmore Nordic Centre at 1:7500. I started first since I won the Setup race in the morning, Will caught me just after #13 and we battled to the finish, he ended up having a bit more going to the last control and ended up 2 seconds ahead of me and 33 seconds on the course. Not the greatest route to #7 lost maybe 5ish sec and #10 lost at least 15 sec, I was standing too far down the spur and didn't see the control. Nice afternoon around 20C. Left toe on the top even sorer than the morning afterwords. This was definately the race that was the most fun and the most painful haha. Actually ran 3.52 km.

Running warm up/down 2:30 [2] 0.42 km (5:57 / km) +11m 5:16 / km
shoes: Inov-8 OROC 280

PM Very short warm up run at the Canmore Nordic Centre.

Orienteering race 44:51 [5] 7.12 km (6:18 / km) +447m 4:48 / km
shoes: Inov-8 OROC 280

PM Barebones Thomass at the Canmore Nordic Centre at 1:7500. I was really tired and going a fair bit slower than the morning. I knew I was tired because I screwed up the first two controls and took a less optimal route to #4. The Score O part was not as good as the course afterwords. When I flipped my map to do the course I did a 180 from the start and ended up running an extra 255m. The course was almost perfect with the exception of hooking #9 and not running as fast as I would have liked in some places, the climb got to me a little bit and the two previous races which I was hammering on. Nice afternoon around 23 or 24C. Left toe on the top pretty sore but feels better after icing it.

C • Made the cover of the local paper 3

Chase 5 - Splits

THOMASS - Splits

Setup 5 - Splits

Friday Jun 7, 2013 #

Event: Barebones

Orienteering 1:00:00 [2] 10.32 km (5:49 / km) +309m 5:03 / km
ahr:145 max:171 shoes: La Sportiva Crosslite #3 2012

PM Run on the Town of Canmore map at 1:5000, nice evening 18C.

Thursday Jun 6, 2013 #

Running 1:00:15 [2] 11.5 km (5:14 / km) +267m 4:42 / km
ahr:149 max:170 shoes: Asics GEL-Speedstar® 4 2010

PM Run through the trails in Bowmont and back home. Felt really tired from the 2 days of driving from Winnipeg to Calgary, heart rate seemed a little high too. Legs tired, toe sore and left achilles a little sore. Nice evening though 21C with a light SE wind.

Monday Jun 3, 2013 #

Running 1:00:16 [2] 12.64 km (4:46 / km) +379m 4:09 / km
ahr:143 max:163 shoes: Asics GEL-Speedstar® 4 2010

PM Run to Assiniboine Park to just inside the E gate and back home down Wellington Crescent. Nice evening 18C with a E wind at 12 km/h.

Sunday Jun 2, 2013 #

Running warm up/down 23:40 [2] 4.21 km (5:37 / km) +140m 4:49 / km
shoes: Asics GEL-Speedstar® 4 2010

AM Warm up run in the Bird's Hill group use area. Nice morning 9C with a light NE wind.

Running 39:02 [3] 10.01 km (3:54 / km) +351m 3:19 / km
ahr:180 max:193 shoes: Asics GEL-Speedstar® 4 2010

AM Run around the Bird's Hill group use area. My dad was going in a race and it was too late for me to sign up so jumped in after the 5km of the 10km race, did 5km behind the leaders on the grass (pace was alot slower than I thought, didn't want to pass the guy in first so just stayed a little behind him) and did 5km on my own. Didn't pick it up at all on the second loop, it was my gps stalled a few times and my pace dropped to 6:40 ish which is not true at all, so I actually ran further than 10.01 but whatever. Nice morning 9C (90% humidity) with a light NE wind.

Running warm up/down 10:00 [1] 1.61 km (6:13 / km) +67m 5:08 / km
ahr:148 max:175 shoes: Asics GEL-Speedstar® 4 2010

AM Warm down jog basically straight after I stopped running. Nice morning 9C with a light NE wind.

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