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Training Log Archive: D-MAN

In the 7 days ending May 9, 2015:

activity # timemileskm+m
  Flexibility7 4:00:00
  Orienteering4 3:42:14 22.42(9:55) 36.08(6:10) 1264
  Running4 2:35:36 20.14(7:43) 32.42(4:48) 265
  Strength2 1:00:00
  Core4 40:00
  Total7 11:57:50 42.56 68.5 1529
  [1-5]6 7:47:50

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SuMoTuWeThFrSa

Saturday May 9, 2015 #

Orienteering 1:20:10 [2] 10.19 km (7:52 / km) +600m 6:05 / km
ahr:146 max:169 shoes: Inov-8 OROC 280 2014

PM Training at Aspen Creek at 1:10000 with Jeff and Micheal. This was my first time running on the map. I ran Raphael's multi-technique training that he set when he was here last year. I was a bit tired from walking/standing all day at the mapping clinic so i took it easy. Fun training and did a tiny bit extra. Nice night 14C.

Core 10:00 [3]

PM Core.

Flexibility 15:00 [0]

PM Stretch.

Friday May 8, 2015 #

Strength 30:00 [4]

PM Weights

Core 10:00 [3]

PM Core.

Note

PM 20min in the steam room, upper level.

Flexibility 1:00:00 [0]

PM Stretch.

Thursday May 7, 2015 #

Running warm up/down 16:30 [2] 3.35 km (4:56 / km) +30m 4:43 / km
ahr:134 max:147 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run around Banff Trail and McMahon Stadium.

Running intervals 4:08 [4] 1.41 km (2:56 / km) +10m 2:50 / km
ahr:155 max:175 shoes: Nike Air Pegasus+ 30 2015

PM Was going to do 200m on the track but was feeling crappy, tired and I though I would wait until next week to go on the track. Did 4x30'' hard, r60'' easy, R5' and only did 2 sets on the roads around Banff Trail.

Running 11:09 [2] 2.15 km (5:11 / km) +10m 5:04 / km
ahr:156 max:174 shoes: Nike Air Pegasus+ 30 2015

PM Easy run in between intervals.

Running warm up/down 15:21 [2] 3.0 km (5:07 / km) +15m 5:00 / km
ahr:137 max:145 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run around Banff Trail.

Core 10:00 [0]

PM Core.

Orienteering 40:59 [3] 7.57 km (5:25 / km) +160m 4:54 / km
ahr:161 max:172 shoes: Inov-8 OROC 280 2014

PM Orienteering in Fish Creek at 1:10000. Three short loops, 1.9km, 2.4km, 2.5km. Nice little training, in not so nice forest. I think its about time that map gets updated. Made one noteworthy mistake but it was totally the maps fault because there are a few new water ditched that are not on the map and they mixed me up. Nice night 10C.

Flexibility 30:00 [0]

PM Stretch.

Wednesday May 6, 2015 #

Running warm up/down 20:10 [2] 4.04 km (5:00 / km) +20m 4:52 / km
ahr:132 max:146 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run over to the University and around there for a bit.

Orienteering race 26:52 [4] 6.68 km (4:01 / km) +47m 3:53 / km
ahr:168 max:176 shoes: Nike Air Pegasus+ 30 2015

PM FWOC Wednesday night meet at the U of C at 1:75000. Went pretty hard but not all out, it was too long for that. Pretty good course with some route choice, tough to read the detailed parts at 1:75000 and with the line covering some small passageways. Lost about 10s on a deceiving route choice where I took the longer choice that I was sure was shorter. Cold night 5C felt like 3C with the N wind at 25 km/h. Course distance was 5.5km straight line.

Running warm up/down 17:25 [2] 3.3 km (5:17 / km) +15m 5:10 / km
ahr:130 max:142 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back home and around the neighborhood for a bit.

Flexibility 30:00 [0]

PM Stretch.

Tuesday May 5, 2015 #

Running warm up/down 18:41 [2] 3.98 km (4:42 / km) +30m 4:31 / km
ahr:138 max:148 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run to Canmore Park.

Running intervals 15:24 [3] 4.21 km (3:39 / km) +80m 3:20 / km
ahr:165 max:179 shoes: Nike Air Pegasus+ 30 2015

PM L-loops at Canmore Park. Nice out, 18C with a light NW wind at 20 km/h. I was planning on doing 6 because I am taking an easier week after 4 weeks of high volume. I felt terrible, just tired and my legs couldn't go any faster. I don't think I am recovered yet from all the training on the weekend, well just all the training last week in general. Just getting 4 done today was a real struggle, the 4th one felt like the 8th one and I think the times were the slowest ever. 1:35ish easy recover run in between intervals.
Times:
1.04km 3:49.79
1.05km 3:52.45
1.05km 3:54.60 20m climb each interval.
1.07km 3:53.08

Running 6:35 [2] 1.22 km (5:24 / km)
ahr:150 max:179 shoes: Nike Air Pegasus+ 30 2015

PM Easy run in between intervals.

Running warm up/down 20:13 [2] 4.06 km (4:59 / km) +40m 4:45 / km
ahr:144 max:155 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run back to the U of C on the warm up route.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Flexibility 15:00 [0]

PM Stretch.

Monday May 4, 2015 #

Note
(rest day)

Flexibility 45:00 [0]

PM Stretch.

Sunday May 3, 2015 #

Orienteering 40:18 [3] 5.8 km (6:57 / km) +252m 5:42 / km
ahr:140 max:165 shoes: Inov-8 OROC 280 2014

AM Training on Lillian Lake at 1:10000. Nice training but didn't go too hard since I wanted to save a bit for the race later in the day. Nice out around 14C.

Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +15m 5:38 / km
ahr:129 max:143 shoes: Inov-8 OROC 280 2014

PM Warm up run with Micheal and David.

Orienteering race 23:25 [4] 4.36 km (5:22 / km) +155m 4:34 / km
ahr:169 max:179 shoes: Inov-8 OROC 280 2014

PM Middle distance at Lillian Lake at 1:10000. Lost a few seconds to #2 and #3 because I was a little hesitant. Lost 30sec on #4 because I miss read the contours and was on the wrong side of the hill. Lost 15sec at #6 because there are many clearing now and I was standing right near the control and didn't see it right away. It was a good race speed training but was way too short again. Nice out around 16C. Course distance was 4.1km.

Orienteering warm up/down 10:30 [2] 1.48 km (7:06 / km) +50m 6:04 / km
ahr:116 max:141 shoes: Inov-8 OROC 280 2014

PM Went back out to look at a few things with Micheal.

Flexibility 15:00 [0]

PM Stretch.

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