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Training Log Archive: D-MAN

In the 7 days ending Aug 16, 2014:

activity	#	time	miles		km		+m
Orienteering	7	2:41:45	19.17	(8:26)	30.85	(5:15)	492
Running	6	1:40:21	10.28	(9:45)	16.55	(6:04)	76
Flexibility	3	1:40:00
Total	7	6:02:06	29.45		47.4		568
[1-5]	7	4:22:06

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Saturday Aug 16, 2014 #

Running warm up/down 15:20 [2] 2.69 km (5:42 / km) +15m 5:33 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run. My right groin was a little sore.

Orienteering race 34:09 [5] 6.8 km (5:01 / km) +105m 4:40 / km
shoes: Inov-8 OROC 280 #2

PM WUOC Relay at Hutsky Potok at 1:10000. The relay was really exiting and the most enjoyable race I have ever run. I had a really great race in general but again it could have been a whole lot better. It was pretty chaotic at the start of the mass start and I was happy that I was able to do my own race so that I went to all the right forkings and not just run like an idiot and follow whoever. I lost about 40s to #8- just passed and had to run back about 100m. I was running very well up until right before the spectator control where I got a bit ahead of myself in planning the final loop after the spectator control and skipped the 16th control. Something just didn't seem right as I was running to the spectator control and then I realized I had skipped #16 and had to start running back to it, most likely swearing the whole time as I crashed through the green as fast as I could. Lost about 1:10. It is a terrible feeling running by so many teams that you were ahead of just because you unintentionally missed a control. I was running in 12th up until that point but dropped to 20th and maintained that position to the changeover and tagged off to Eric who was running second. Eric had a good run and tagged off to Graeme who also had a decent run. We ended up finishing in 18th which is the best result Canada has ever had if I am not wrong. Not very warm which was nice, around 22C.

Running warm up/down 10:00 [2] 1.44 km (6:57 / km) +10m 6:43 / km
shoes: Inov-8 OROC 280 #2

AM Warm down run.

Friday Aug 15, 2014 #

Orienteering warm up/down 15:20 [2] 2.63 km (5:50 / km) +40m 5:25 / km
shoes: Inov-8 OROC 280 #2

PM Warming up on the warm up map.I found it a bit hard to get use to the scale, felt like I was running really far to get anywhere, after racing two sprints at 1:4000. My right groin was a little sore when warming up, from the sprint I guess. It started to rain pretty hard.

Orienteering race 38:59 [5] 6.9 km (5:39 / km) +75m 5:22 / km
shoes: Inov-8 OROC 280 #2

PM WUOC Middle distance at Skelna Hut at 1:10000. My right groin was a bit sore while warming up, I guess I tweaked it in the sprint but I didn't notice it at all during the race. I started out quite conservative in the middle running at around 70%, basically letting the orienteering dictate the speed and making sure I didn't lose time on the first few controls. I had a few smaller mistakes up until the 19th control where I lost control. As I left the 18th control I thought I was drifting off my compass going through the green and when I hit the trail I was confused and thought I could be at the trail junction to the NE. I continued to run down the trail until I was sure where I was and then attacked the control from there. I had another big miss at the 21st control after losing some confidence from the mistake at #19. I ended up with a result that I was happy with (53rd) but I know I have the potential to do much better that I did. My orienteering is slowly starting to become more equal with my running speed but I didn't feel like I pushed hard enough at any point during the race. Cool around 22C wet and raining a bit during the race.

Running warm up/down 10:00 [2] 1.51 km (6:37 / km) +10m 6:25 / km
shoes: Inov-8 OROC 280 #2

PM Warm down run.

Thursday Aug 14, 2014 #

Running warm up/down 10:00 [2] 1.9 km (5:16 / km) +10m 5:08 / km
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Orienteering race 17:00 [5] 2.5 km (6:48 / km) +122m 5:28 / km
shoes: Inov-8 X-Talon 190

PM WUOC Sprint at Svaty Kopecek at 1:4000. I had a good start to the race. Missed the pit in the forest and ran tot he girls control losing 15s to #4. Going to the 7th control I planned on going to the left as soon as I saw the leg but as I was running down the path the right option looked shorter so I changed my mind and went to the right. I did double check the map to see if I could get through and thought I could. It ended up that it was a trap. Looking at the map now I think I just saw the contour line under the black wall and the little tiny dot of white which made it look like I could get through when running at a high speed. Lost about 40s. That cost me way too much time and I was so rattled that I chose the worst route choice to the 8th control with 45m climb and didn't even see the other option. Probable lost around 30s for the bad route choice. I had a good second half to the course. It wasn't my day and my result (44th) did not show what I was really capable of. Not very warm which was nice, around 22C.

Running warm up/down 10:00 [2] 1.31 km (7:38 / km) +5m 7:29 / km
shoes: Inov-8 X-Talon 190

PM Warm down run.

Wednesday Aug 13, 2014 #

Note

WUOC Sprint Mixed Relay
http://damiankonotopetz.blogspot.cz/2014/08/wuoc-s...

Orienteering 15:43 [2] 3.09 km (5:05 / km) +60m 4:38 / km
ahr:131 max:148 shoes: Asics GEL-Speed Star 5 2014

AM Run around the sprint model again(Olomouc-Neredin at 1:4000). Made another course. Flowed nicely though the controls and nailed everything. Cloudy around 21C.

Running 5:00 [2] 0.83 km (6:01 / km) +15m 5:31 / km
ahr:113 max:125 shoes: Asics GEL-Speed Star 5 2014

AM Just a little bit more running since the legs felt like they needed it. Did three strides. Felt good.

Flexibility 40:00 [0]

AM/PM Stretch.

Tuesday Aug 12, 2014 #

Event: World University Orienteering Championchip

Running warm up/down 10:00 [2] 1.89 km (5:17 / km) +8m 5:11 / km
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Orienteering race 13:47 [5] 3.2 km (4:18 / km) +20m 4:11 / km
shoes: Inov-8 X-Talon 190

PM Sprint Mixed Relay in Kromeriz at 1:4000. Had a very good race. A few hooks and one less optimal route choice on the long leg. Emily sent me off in 5th place which was very good. I moved up to 4th at the first radio control and by the changeover I had dropped back to a respectable 8th. I managed to hold off the Czechs, Finns, French and Norwegians until just before the last loop in the city. I tried to stick with them but they were just a little too strong for me near the finish. I ended up with the 13 fastest time of the 2nd leg runners, but the forkings were pretty different so it is hard to compare. Canada ended up 17th out of 26 teams. Cloudy day around 23C.

Running warm up/down 10:00 [2] 1.41 km (7:06 / km) +3m 7:01 / km
shoes: Inov-8 X-Talon 190

PM Warm down run.

Monday Aug 11, 2014 #

Orienteering 17:53 [2] 3.68 km (4:52 / km) +70m 4:26 / km
ahr:141 max:158 shoes: Asics GEL-Speed Star 5 2014

AM Run around the sprint model (Olomouc-Neredin at 1:4000). Nice course with some route choice. Took it pretty easy. Flowed nicely though the controls and nailed everything. Pretty warm and humid out, around 25C. Did a few strides afterwords. I am feeling pretty good for the sprint relay tomorrow. Course distance was 2.7km.

Flexibility 30:00 [0]

AM/PM Stretch.

Sunday Aug 10, 2014 #

Running warm up/down 10:01 [2] 2.0 km (5:01 / km)
ahr:128 max:144 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Orienteering 8:54 [3] 2.05 km (4:20 / km)
ahr:175 max:186 shoes: Asics GEL-Speed Star 5 2014

PM Mixed Sprint Relay test race at Prostejov-sidliste Svobody at 1:4000. Same area as the WOC 2008 sprint qualification. The course was short and very simple. Ran it comfortably fast but kept the speed dialed back. Nice and smooth orienteering with no mistakes. Really warm out around 28C. Actually ran 2.4km.

Running warm up/down 10:00 [2] 1.57 km (6:22 / km)
ahr:128 max:137 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run.

Flexibility 30:00 [0]

PM Stretch.

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