Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 14, 2015:

activity	#	time	miles		km		+m
Flexibility	6	3:50:00
Orienteering	3	2:19:33	13.62	(10:15)	21.92	(6:22)	548
Running	5	2:02:21	15.52	(7:53)	24.98	(4:54)	125
Core	3	30:00
Strength	1	2:30
Total	6	8:44:24	29.14		46.9		673
[1-5]	5	4:54:24

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Saturday Feb 14, 2015 #

Orienteering 25:00 [2] 2.41 km (10:22 / km) +115m 8:23 / km
ahr:143 max:170 shoes: Mizuno XC Wave Kaze 2 2010

AM Training #2 at Cypress Falls Park at 1:5000. Ran with Ethan, alternating controls, when the other was leading you could not look at the map, quickly figure out where the control is and then head to your next control. Nice morning around 8C.

Running warm up/down 10:00 [2] 1.85 km (5:24 / km) +40m 4:53 / km
shoes: Inov-8 X-Talon 190

AM Warm up run with Ethan.

Orienteering race 27:20 [4] 2.7 km (10:07 / km) +130m 8:10 / km
shoes: Inov-8 X-Talon 190

AM SI race #2 at Grousewoods at 1:5000. Didn't have a good race. Lost a lot of time on #2 because the map was not 100% which was really frustrating. Tried to make the best of it but lost a ton of time on #5, didn't go far enough on the side hill which arguable has way more features than mapped. Finished a terrible 11th. Warmish around 9C.

Orienteering 14:40 [2] 2.55 km (5:45 / km) +45m 5:17 / km
ahr:146 max:169 shoes: Inov-8 X-Talon 190

PM Training #3 at Greenwood Park at 1:4000. Took it easy working on the compass. Nice out around 9C.

Orienteering race 11:22 [4] 2.1 km (5:25 / km) +57m 4:46 / km
shoes: Inov-8 X-Talon 190

PM 2 Man Relay at Deep Cove at 1:5000 with Michael. I ran leg 1 and 3. Ran fast but not all out. Finished 3rd. Nice afternoon around 10C.

Running warm up/down 5:10 [2] 1.0 km (5:10 / km) +10m 4:55 / km
shoes: Inov-8 X-Talon 190

PM Warm up run with Ethan.

Orienteering race 14:33 [4] 3.1 km (4:42 / km) +80m 4:09 / km
shoes: Inov-8 X-Talon 190

PM SI race #3 1 Man Relay at Pacific National Exhibition at 1:5000. Had a good race with one mistake on the last loop, didn't look at my map close enough and misread the terrain and ran to the wrong end of the fence and lost 20s, other than that it was a fast race with good map reading. Finished 1st. Had the most fun in this race so far. Nice out around 10C.

Flexibility 30:00 [0]

PM Stretch.

Friday Feb 13, 2015 #

Event: 10th Annual Sprint Camp

Orienteering 12:03 [2] 2.82 km (4:16 / km) +8m 4:13 / km
ahr:156 max:171 shoes: Asics GEL-Speed Star 5 2014

PM First training at the Vancouver Sprint Camp at Garden City Park at 1:4000. Two short loops with some added in out of bounds areas which made it more interesting. Took the running pretty easy and had good navigation. Nice to run in shorts outside, around 10C.

Running warm up/down 15:00 [2] 2.9 km (5:10 / km)
shoes: Asics GEL-Speed Star 5 2014

PM Warm up run.

Orienteering race 14:21 [4] 2.8 km (5:08 / km) +20m 4:57 / km
shoes: Inov-8 X-Talon 190

PM SI Race #1 at Minoro Park at 1:4000. Nice map. Had a good race other than #5 where the map was completely wrong and I lost 50s, most people lost time on that control. Lost a few seconds here and there where the control were tucked away in the bushes and lost 10s on #21- misread where the control was. finished 2nd but would have been well in the lead if #5 was mapped right. Cooler out around 7C and raining.

Running warm up/down 5:00 [2] 0.9 km (5:33 / km) +5m 5:24 / km
shoes: Inov-8 X-Talon 190

PM Warm down run with Adam. Went and looked at #5 again, have no idea how they mapped a clump of green as distinct single trees.

Flexibility 20:00 [0]

PM Stretch.

Thursday Feb 12, 2015 #

Note
(rest day)

Wednesday Feb 11, 2015 #

Running 10:00 [2] 2.03 km (4:56 / km) +10m 4:48 / km
ahr:132 max:155 shoes: Asics GEL-Speed Star 5 2014

PM Run over to Confederation Park.

Orienteering 20:14 [2] 3.44 km (5:53 / km) +93m 5:11 / km
ahr:150 max:164 shoes: Asics GEL-Speed Star 5 2014

PM Ran my Calgary Sprint Weekend course from last year at Confederation Park at 1:5000. Nice to get out on a sprint map before Vancouver Sprint Camp this weekend. Took the running pretty easy, navigation was perfect. Tough running is some spots with the snow. Coolish afternoon -8C felt like -16C with the S wind at 24 km/h.

Running 10:01 [2] 2.0 km (5:01 / km) +20m 4:46 / km
ahr:145 max:157 shoes: Asics GEL-Speed Star 5 2014

PM Run back home.

Core 10:00 [3]

PM Core.

Note

PM 30min in the steam room, standing for 20min and then 10min on the lower level.

Flexibility 45:00 [0]

PM Stretch.

Tuesday Feb 10, 2015 #

Running warm up/down 15:15 [2] 3.15 km (4:50 / km)
ahr:132 max:144 shoes: Asics GEL-Speed Star 5 2014

PM Warm up run, 7 laps.

Running intervals 4:54 [4] 1.95 km (2:31 / km)
ahr:152 max:184 shoes: Asics GEL-Speed Star 5 2014

PM Intervals, 3x500m (at 2 seconds faster than goal 1000m pace) r5' R15' 3x150m r3:45-4'. Definitely the hardest running workout I have ever done. I think that is partly due to the fact that I was still tired from all the races on the weekend. For the last 500m I was very lactic.
Times:
1:15.76
1:15.02
1:19.36
21.97
21.63
21.08

Strength 2:30 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, just one set of dumbbell complex.

Core 10:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core.

Running warm up/down 16:46 [2] 3.15 km (5:19 / km)
ahr:143 max:152 shoes: Asics GEL-Speed Star 5 2014

PM Warm down run, 7 laps.

Note

PM Ice bath 10 min.

Note

PM 17 min in the steam room.

Flexibility 45:00 [0]

PM Stretch.

Monday Feb 9, 2015 #

Running 30:15 [2] 6.05 km (5:00 / km) +40m 4:50 / km
ahr:132 max:150 shoes: Asics GEL-Speed Star 5 2014

PM Run to Confederation Park and back home. Cool afternoon -10C, felt like-14C with the light E wind. My legs and body were still feeling pretty tired from all the racing on the weekend.

Core 10:00 [3]

PM Core.

Flexibility 1:00:00 [0]

PM Stretch.

Sunday Feb 8, 2015 #

Note
(rest day)

Flexibility 30:00 [0]

PM Stretch.

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