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Training Log Archive: D-MAN

In the 7 days ending Oct 18, 2014:

activity	#	time	miles		km		+m
Flexibility	5	2:40:00
Running	6	2:31:49	20.29	(7:29)	32.66	(4:39)	275
Orienteering	2	2:04:44	11.93	(10:27)	19.2	(6:30)	220
Cycling	2	24:42	5.64	(4:23)	9.08	(2:43)
Total	7	7:41:15	37.87		60.94		495
[1-5]	7	5:01:15

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Saturday Oct 18, 2014 #

Running warm up/down 10:30 [2] 1.91 km (5:30 / km) +15m 5:17 / km
shoes: Asics GEL-Speed Star 5 2014

AM Warm up run for the Inland Empire Classic.

Running race 27:54 [5] 8.0 km (3:29 / km) +30m 3:25 / km
shoes: Mizuno XC Wave Kaze 2 2010

AM/PM First cross country race with the U of C Dinos in Lewiston, Idaho at the Inland Empire Classic. Pretty flat and fast course but I was no where near fast today. Racing hard last week at NAOC took too much out of me not to mention the week before at the US Champs too. My legs felt heavy after about 1km and I had no mental will power to push hard at all after accomplishing what I had been wanting to do for over 2 years...win the NAOC sprint. With a good race I should have been no slower than 26:45. Anyways it was still an ok run. My knee felt fine during, maybe a tiny bit irritated after. Nice day around 22C.

Running warm up/down 10:00 [1] 1.57 km (6:22 / km) +15m 6:05 / km
shoes: Asics GEL-Speed Star 5 2014

PM Easy warm down run.

Flexibility 20:00 [0]

PM Stretch.

Friday Oct 17, 2014 #

Flexibility 1:00:00 [0]

PM Stretch on the bus and after the easy run.

Running 6:00 [2] 1.11 km (5:24 / km) +20m 4:58 / km
shoes: Asics GEL-Speed Star 5 2014

PM Easy run in Lewiston, Idaho after sitting on the bus for 10 hours. Nice night 18C.

Thursday Oct 16, 2014 #

Cycling 7:16 [2] 2.7 km (2:41 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Cycling 9:47 [2] 3.68 km (2:40 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Running warm up/down 17:30 [2] 4.02 km (4:21 / km) +30m 4:12 / km
ahr:147 max:164 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run to Canmore Park.

Running 7:25 [4] 2.07 km (3:35 / km) +40m 3:16 / km
ahr:167 max:181 shoes: Asics GEL-Speed Star 5 2014

PM L-loops at Canmore Park as a warm up for the race on Saturday. Was suppose to do three but I was feeling tired from the racing on the weekend and my knee was a bit unhappy. 1:30-1:40ish easy recover run in between intervals. Cool evening 10C.
1.02km 3:43.61
1.03km 3:42.15 20m climb each interval.

Running 3:46 [1] 0.55 km (6:51 / km)
ahr:155 max:180 shoes: Asics GEL-Speed Star 5 2014

PM Easy run in between intervals.

Running warm up/down 8:30 [2] 1.63 km (5:13 / km) +15m 4:59 / km
ahr:136 max:148 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run back to the U of C. My knee was a bit sore.

Wednesday Oct 15, 2014 #

Running 30:14 [2] 6.53 km (4:38 / km) +60m 4:26 / km
ahr:146 max:161 shoes: Asics GEL-Speed Star 5 2014

PM Run to RBC and back home, did a little extra loop in Banff Trail. Cool evening 9C. Legs felt alright after all the racing. My knee felt pretty good.

Flexibility 20:00 [0]

PM Stretch.

Tuesday Oct 14, 2014 #

Cycling 7:39 [2] 2.7 km (2:50 / km)
shoes: Nike Air Pegasus 27 2011

AM/PM Bike to and back from the U of C.

Flexibility 30:00 [0]

PM Stretch.

Monday Oct 13, 2014 #

Running warm up/down 10:00 [2] 1.91 km (5:14 / km) +20m 4:59 / km
shoes: Asics GEL-Speed Star 5 2014

AM Warm up run.

Orienteering race 14:55 [5] 4.1 km (3:38 / km) +25m 3:32 / km
shoes: Inov-8 X-Talon 190

AM NAOC Sprint in Arnprior at 1:4000. My final chance to win a NAOC race was in the sprint which had been a goal of mine for a few years. I new the course was going to be very fast with a more tricky section in the first part, a middle section where you would have to run like a maniac and a chaotic last section with a lot of controls. I started out well and under control until I almost overlooked a route choice to number six. Luckily I saved it in time and minimized the mistake to around 5ish seconds but it could have been much worse. I think I also lost a few seconds on the run to number ten because I was trying to get a real good look at the final section because I can remember when I looked ahead to the end, I thought to myself "dam that's a mess of controls, I can't mess anything up there or any chance at winning will be gone". I managed to get through the last eight controls very well and I think that is the reason why I ended up winning the GOLD! Placing first overall added to the significance of being the NAOC sprint champ and the meaning of the gold medal. All the hard work finally payed off. What a feeling!

Being the top Canadian and winning the NAOC sprint has qualified me to run in the 2015 WOC Sprint in Scotland as per the Canadian Selection Criteria. Time to start preparing! I will get another chance to qualify to run the middle or long next summer in the Canadian Team Trials since both of the Regional WOC spots were won by Canadians at NAOC.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)

PM Short little warm up run for the Relay.

Orienteering race 13:33 [5] 3.0 km (4:31 / km) +45m 4:12 / km
shoes: Inov-8 X-Talon 190

PM NAOC Relay at Gilles Grove - Robert Simpson Park at 1:5000. After about one hour of rest the sprint relay started, so there was not much time to recover from the sprint. I ran second and had a great race again. The course was three quarters in the forest which added an extra challenge. The forest was quite open which didn't slow the running speed down too much. I ended up having the fasted time out of everyone.

Sprint - Course 5a - Splits

Sunday Oct 12, 2014 #

Running warm up/down 15:00 [2] 2.56 km (5:52 / km) +30m 5:32 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run and on the warm up map.

Orienteering race 1:36:16 [5] 12.1 km (7:57 / km) +150m 7:29 / km
shoes: Inov-8 OROC 280 #2

PM NAOC Long at Carp Ridge and Hidden Meadow at 1:15000. Better race technically than the middle but I still made some stupid mistakes. The course was pretty technical like the middle distance, so you had to be focused all the time and when I lost focus or second guessed myself it usually led to a mistake. I managed to win the bronze medal.

Flexibility 30:00 [0]

PM Stretch.

Long - Course 10 - Splits

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