Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 21, 2014:

activity	#	time	miles		km		+m
Orienteering	7	12:18:18	58.65	(12:35)	94.39	(7:49)	4920
Running	3	37:55	4.44	(8:32)	7.15	(5:18)	146
Core	2	20:00
Total	7	13:16:13	63.09		101.54		5066

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Saturday Jun 21, 2014 #

Running warm up/down 10:00 [2] 1.53 km (6:32 / km) +66m 5:23 / km
ahr:134 max:148 shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering 36:25 [2] 4.61 km (7:54 / km) +200m 6:29 / km
ahr:160 max:184 shoes: Inov-8 OROC 280 #2

PM Just getting use to the map (Monte Zebio at 1:10000) before I started the course.

Orienteering 1:07:22 [3] 7.15 km (9:25 / km) +600m 6:38 / km
ahr:159 max:183 shoes: Inov-8 OROC 280 #2

PM Training at Monte Zebio at 1:10000, ran the ME middle course from 3 Days of Trenches. Went faster today which was nice but I am feeling tired in the legs from all my training. Would have been much faster but doubled back in places to check things out. Nice day around 24C. Foot felt pretty good.

C • Monte Zebio 2

C • Good orienteering training 2

Core 10:00 [3]

PM Core.

Friday Jun 20, 2014 #

Orienteering 2:31:10 [2] 16.57 km (9:07 / km) +1450m 6:21 / km
ahr:157 max:176 shoes: Inov-8 OROC 280 #2

PM Training on Lavarone Lago at 1:15000. Ran some Long WRE course from last year. Tough running in places. Took it easy again, walking up most steep hills to save my legs. Happy with my navigation overall. A few mistakes here and there but recovered quickly. Foot felt pretty good. No water so was pretty dehydrated by the end since it was pretty warm, around 24C. Course was 13.7 km and only 570m climb?

Thursday Jun 19, 2014 #

Note

Europe 2014- Where Orienteering Thrives. All my training maps+routes and photos.
http://damiankonotopetz.blogspot.it/2014/06/europe...

Orienteering 1:23:56 [3] 7.72 km (10:52 / km) +670m 7:35 / km
ahr:152 max:178 shoes: Inov-8 OROC 280 #2

PM Run on Kubelek again. Ran on the more detailed section of the map at 1:7500. Navigation was good until the end when I got confused by a trail that was not mapped, ended up re-doing the leg ignoring the new trail and it was fine. A little faster running today except on the steep hills. Cool out around 15C. My foot felt the best it has in a little while.

Wednesday Jun 18, 2014 #

Orienteering 2:14:57 [2] 11.49 km (11:45 / km) +1370m 7:21 / km
ahr:148 max:172 shoes: Inov-8 OROC 280 #2

PM Another training right out our door. Ran on Kubelek at 1:15000 again. Took the running easy again since the ground is so rocky and didn't wasn't to risk hurting my foot or something else. Also didn't push up any hills just like yesterday. Another great training, my navigation was really good again, just a few little hooks. Another day in the mountains, 15C and it started to poor for the last little bit.

C • meters... 2

Tuesday Jun 17, 2014 #

Running warm up/down 12:20 [2] 2.5 km (4:56 / km) +60m 4:24 / km
ahr:146 max:163 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run in Asiago.

Orienteering 42:10 [3] 8.7 km (4:51 / km) +80m 4:38 / km
ahr:153 max:173 shoes: Asics GEL-Speed Star 5 2014

PM Long sprint in Asiago with 40 controls. My foot was feeling a bit sore so I took it slower than usual. The map was off in a few places but still a great training. I made one little stupid mistake and a few other hesitations and small little things. Cool day around 15C and raining off and on.

Orienteering 52:58 [2] 5.38 km (9:51 / km) +430m 7:02 / km
ahr:153 max:176 shoes: Inov-8 OROC 280 #2

PM Training on Kubelek at 1:15000. I wasn't going to go out but could not resist since we are staying right on the map. Really nice map. It was starting to get dark when I went out so it was an extra hard since I could not see the map well at all in the dark forest, I have to memorize the map when there was enough light to see it and rely on my compass. Cool evening around 13C. I took it pretty easy running since it was getting dark, the gound was really rocky and I wanted to save my foot.

Monday Jun 16, 2014 #

Running 6:20 [2] 1.27 km (4:59 / km) +10m 4:48 / km
ahr:133 max:146 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run to the start. Left achilles a bit tight and slightly sore.

Orienteering 25:19 [3] 5.83 km (4:21 / km) +40m 4:12 / km
ahr:163 max:174 shoes: Asics GEL-Speed Star 5 2014

PM Sprint training in Vicenza. Nice map but not the most challenging course. Nice day around 22C. My achilles started to feel better once I got going.

Running warm up/down 9:15 [2] 1.85 km (5:00 / km) +10m 4:52 / km
ahr:151 max:162 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run from the finish back to where I had my stuff.

Core 10:00 [3]

PM Core.

Sunday Jun 15, 2014 #

Orienteering 2:24:01 [3] 26.94 km (5:21 / km) +80m 5:16 / km
ahr:163 max:182 shoes: Asics GEL-Speed Star 5 2014

AM Ultra long sprint in Venice with 62 controls! Micheal and I created a "crazy" course. I only had a 1:75000 map which made reading the narrow streets even harder especially with the amount of people, it was not as busy as usual since we went early Sunday morning. My foot felt pretty good but did feel a little sore after about 90 mins and my left achilles felt a little tight/sore at the end. Nice day, cloudy and cooler, around 22C. Only made a couple minor mistakes which was good.Miss counted the streets once and couldn't read the map properly near the end because the map was falling apart. My gps recorded my route way better than I thought it would which was nice to see when I uploaded it. It lost the satellite signal more than once in the narrow streets but came back pretty quick.

C • 27km sprint with 62 controls... 4

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