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Training Log Archive: D-MAN

In the 7 days ending Jul 6, 2013:

activity # timemileskm+m
  Orienteering7 7:55:45 35.0(13:35) 56.33(8:27) 1754
  Running6 1:34:15 9.55(9:52) 15.37(6:08) 389
  Total7 9:30:00 44.55(12:48) 71.7(7:57) 2143

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Saturday Jul 6, 2013 #

Event: WOC 2013 Vuokatti, Finland
 

Running 10:00 [3] 1.56 km (6:25 / km) +20m 6:01 / km
shoes: Inov-8 OROC 280

PM Warm up run.

Orienteering race 1:08:50 [5] 11.0 km (6:15 / km) +120m 5:56 / km
shoes: Inov-8 OROC 280

PM JWOC Tour Stage 6 at KOLIBA at 1:10000. It was a chasing start. I started 13th would have started around 10th if I had made my start on time on stage 2. Really good race lost some time, #7- going to slow and being confused, #8 just didn't go far enough and had to come back to it, #9 going to slow and being confused, #19 was to far to the right. Lost 1 min on each of these. Warmest day of them all 25C. Actually ran 12.72 km. Placed 12th/46.

Orienteering warm up/down 5:00 [1] 0.75 km (6:38 / km) +21m 5:50 / km
shoes: Inov-8 OROC 280

PM Warm down jog.

Friday Jul 5, 2013 #

Running warm up/down 12:00 [2] 2.06 km (5:50 / km)
shoes: Nike Air Pegasus 27 2011

PM Warm up run.

Orienteering race 14:38 [5] 2.2 km (6:39 / km) +60m 5:51 / km
shoes: Inov-8 X-Talon 190

PM JWOC Tour Stage 5 at HRADEC KRALOVE at 1:4000. Really good races despite a few little mistakes and one worse one that cost me 30s going to #12, miss read the walls and maybe did not have the fastest route choice. Warm humid afternoon around 24C with a little bit of light rain so the cobblestone was wet and slippery. Placed 7th/47.

Running warm up/down 10:00 [1] 1.53 km (6:32 / km)
shoes: Inov-8 X-Talon 190

PM Warm down jog.

Thursday Jul 4, 2013 #

Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +66m 4:56 / km
shoes: Inov-8 OROC 280

AM Warm up run.

Orienteering race 1:07:27 [5] 5.3 km (12:44 / km) +280m 10:04 / km
shoes: Inov-8 OROC 280

AM JWOC Tour Stage 3 at CERTOVY SKRYSE at 1:10000. It short it was a terrible race with many mistakes. I started off bad my missing the start triangle, it said it was 50 from the map pick up but it was actually 13m (I went back and measured it), so I ran by it when I was planning my route to #1 and then didn't know where I was from the start. I thought I had time to plan my route since it was suppose to be 50m to the start triangle. Basically I messed up #1 because of this and that set the tone for the rest of the race. Nice day again around 22C. Actually ran 7.67km. Placed 43/48 ouch!!!

Running warm up/down 5:00 [1] 0.71 km (7:04 / km) +67m 4:48 / km
shoes: Inov-8 OROC 280

PM Warm down jog.

Orienteering 51:15 [1] 4.78 km (10:43 / km) +388m 7:38 / km
ahr:140 max:164 shoes: Inov-8 OROC 280

PM Went to the JWOC Middle distance final map, ZAVORA JIH and walked/jogged slowly the mens course and checked out some things in the really rocky areas. Pretty tired and need to rest up before the sprint tomorrow.

Wednesday Jul 3, 2013 #

Running warm up/down 10:00 [2] 1.69 km (5:55 / km) +82m 4:46 / km
shoes: Inov-8 OROC 280

AM Warm up run to the start.

Orienteering race 1:09:43 [5] 8.2 km (8:30 / km) +330m 7:05 / km
shoes: Inov-8 OROC 280

AM/PM JWOC Tour Stage 3 at ZAVORA SEVER at 1:10000. It was considered to be a shortened long distance. Really rocky terrain that was difficult. Really good race considering how hard it was. I lost some time, #8-40s too high in the green boulder field, #10-1min bad route and had to climb more, #18-30s missed the control, #24-2min just didn't go far enough by about 5 meters and had to do a loop to figure it out, #25-30s just to the right in the boulders. Nice day around 24C. Placed 7th out of 42. Actually ran 9.09 km.

Running warm up/down 5:00 [1] 0.81 km (6:13 / km) +26m 5:21 / km
shoes: Inov-8 OROC 280

PM Warm down jog.

Note

http://damiankonotopetz.blogspot.cz/2013/07/jwoc-t...

Tuesday Jul 2, 2013 #

Running warm up/down 12:00 [2] 2.18 km (5:30 / km) +10m 5:23 / km
shoes: Inov-8 OROC 280

AM Run to the start.

Orienteering race 1:05:39 [5] 9.2 km (7:08 / km) +85m 6:49 / km
shoes: Inov-8 OROC 280

AM JWOC Tour Stage 2 at LESNI HRBITOV at 1:10000. It was considered to be an extended middle distance. Well for I first time ever I missed my start. I miss read my bib and then realized it, only started 3:04 late. Another good race even though I lost some time 3 min on #20- I was so close I just didn't see the control and did two loops before I saw it and another stupid mistake on #22 where I lost 3 min too, also lost 1 min to #22 it was in the green and I didn't see it I was very close. Hard to race when you know you have lost time because you started late. Warm around 23C. Placed 20th out of 41. My time was actually 68:43 but that includes the time I missed my start by. Actually ran 10.73km.

Running warm up/down 5:00 [1] 0.77 km (6:29 / km) +10m 6:05 / km
shoes: Inov-8 OROC 280

AM Warm down jog.

Monday Jul 1, 2013 #

Running warm up/down 10:15 [2] 1.69 km (6:04 / km) +70m 5:01 / km
shoes: Inov-8 OROC 280

PM Warm up run.

Orienteering race 1:36:29 [5] 12.5 km (7:43 / km) +450m 6:32 / km
shoes: Inov-8 OROC 280

PM JWOC Tour Stage 1 on KOLCARKA at 1:15000. Legs felt a little sore/tight from the week of hard training (13:08:19 hours and 80.1 km!) Really happy with my race and result. Only real mistake was when I didn't see the control and did a little loop. Lost a bit of time on #1 because I was going slowly, #3/#8 one cliff too soon, #21 just went a bit too low from the vegetation bounday. Nice day around 23C. Actually ran 14.59, gps says I did 1193 climb? I think thats a little off. Placed 8th out of 43, 6:20 back of the winner and 3:30 from 3rd.
Results:
http://www.jwoctour.cz/upload/live/tour/resultsspl...

Running warm up/down 5:00 [1] 0.68 km (7:23 / km) +38m 5:46 / km
shoes: Nike Air Trail Pegasus

Warm down jog.

Note

European Tour
http://damiankonotopetz.blogspot.cz/2013/07/europe...

Sunday Jun 30, 2013 #

Orienteering 36:44 [1] 2.4 km (15:18 / km) +20m 14:42 / km
(rest day) shoes: Nike Air Trail Pegasus

PM Map walk on the model map STRIBRNY RYBNIK at 1:10000. JWOC Tour starts tomorrow with a long distance.

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