Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 18, 2015:

activity	#	time	miles		km		+m
Flexibility	7	4:50:00
Orienteering	5	4:21:32	23.45	(11:09)	37.74	(6:56)	1445
Running	5	1:48:30	13.17	(8:14)	21.2	(5:07)	170
Core	4	50:00
Total	7	11:50:02	36.62		58.94		1615
[1-5]	5	7:00:02

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Saturday Jul 18, 2015 #

Note

O-Ringen and Canadian WOC Team Selections blog post.
http://damiankonotopetz.blogspot.se/2015/07/o-ring...

C • Nice! 4

Note

PM Cold bath 15 min.

Flexibility 40:00 [0]

PM Stretch.

Friday Jul 17, 2015 #

Running warm up/down 15:00 [2] 2.93 km (5:07 / km) +10m 5:02 / km
ahr:129 max:162 shoes: Inov-8 OROC 280 2015

PM Warm up run to the start.

Orienteering 32:41 [3] 4.37 km (7:29 / km) +235m 5:54 / km
ahr:164 max:175 shoes: Inov-8 OROC 280 2015

PM Final training at Holmasa at 1:10000 before the long selection race. Nice to have flags out in the forest today which made things a lot easier. Was very good technically today and feeling physically good too. Nice out 20C.

Running warm up/down 5:00 [2] 0.97 km (5:09 / km) +5m 5:02 / km
ahr:136 max:160 shoes: Inov-8 OROC 280 2015

PM Warm down run with two 15 sec pick ups, feeling good. Time to rest tomorrow.

Flexibility 45:00 [0]

PM Stretch.

Thursday Jul 16, 2015 #

Note
(rest day)

Ended up walking around for over an hour though...checking out O-Ringen town and some other things.

Flexibility 1:15:00 [0]

PM Stretch.

Wednesday Jul 15, 2015 #

Running warm up/down 10:00 [2] 1.97 km (5:05 / km) +10m 4:57 / km
ahr:132 max:145 shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering 53:17 [3] 6.47 km (8:14 / km) +300m 6:41 / km
ahr:157 max:172 shoes: Inov-8 OROC 280 2015

PM Training at Holmasa at 1:10000. Very physically tough terrain, rocky and uneven ground combined with soft ground especially in the marshes. I learn't a lot from today's training. I need to lean on my compass a lot more and look for the best route option more thoroughly and make a better plan. Had some really good legs but also had some bad legs due to the above. I also spent a little extra time in the control circle looking for the post because I didn't have description and there were many features within the control circle so it was hard to tell what exact feature the control was on. I will rest tomorrow but I think I will go out to the map again Friday for a short high intensity session. Kept up a pretty good pace today but didn't go too crazy. Looking at my route I didn't do as poorly as I thought, lost 3:30 not including one time where I navigated to a rock perfectly but the control was actually right next to the rock in the re-entrant. Nice running weather 15C.

Running warm up/down 5:00 [2] 0.92 km (5:28 / km) +5m 5:19 / km
ahr:122 max:133 shoes: Inov-8 OROC 280 2015

PM Warm down run.

Core 10:00 [3]

PM Core.

Flexibility 35:00 [0]

PM Stretch.

Tuesday Jul 14, 2015 #

Running warm up/down 10:00 [2] 1.95 km (5:08 / km) +30m 4:46 / km
ahr:129 max:141 shoes: Asics GEL-Speed Star 5 2015

PM Warm up run to the map from the hotel.

Orienteering 1:21:40 [2] 10.25 km (7:58 / km) +400m 6:40 / km
ahr:135 max:156 shoes: Inov-8 OROC 280 2015

PM Training on the map just north of Boras. It was printed at 1:12500 and the quality wasn't the greatest and the map was a bit out dated. Still a great training but took it easier than normal because the ground was uneven and soft and rocky in places so I didn't want to hurt myself so was being pretty careful. Nice out 18C.

Running warm up/down 10:45 [2] 2.11 km (5:06 / km) +5m 5:02 / km
ahr:122 max:139 shoes: Asics GEL-Speed Star 5 2015

PM Warm down run back to the hotel.

Core 15:00 [3]

PM Core/Strength.

Flexibility 30:00 [0]

PM Stretch.

Monday Jul 13, 2015 #

Running warm up/down 10:30 [2] 2.0 km (5:15 / km) +60m 4:34 / km
ahr:142 max:160 shoes: Asics GEL-Speed Star 5 2015

AM Warm up run.

Orienteering 27:48 [4] 6.7 km (4:09 / km) +120m 3:48 / km
ahr:169 max:178 shoes: Asics GEL-Speed Star 5 2015

AM Sprint training on the map right by Robbie's place at 1:4000. Wanted to do a higher intensity training and managed to keep the speed up while orienteering quite well. I think I picked all the right routes in advance and was running smooth the whole time. Nice out 17C and fairly humid.

Running warm up/down 10:00 [2] 2.03 km (4:56 / km) +5m 4:52 / km
ahr:139 max:157 shoes: Asics GEL-Speed Star 5 2015

AM Warm down run back to Robbie's with a bit extra.

Running 15:00 [2] 2.96 km (5:04 / km) +5m 5:02 / km
ahr:130 max:140 shoes: Asics GEL-Speed Star 5 2015

PM Short run around Boras.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Sunday Jul 12, 2015 #

Running warm up/down 7:15 [2] 1.34 km (5:25 / km) +15m 5:07 / km
ahr:128 max:149 shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering 19:05 [3] 3.16 km (6:02 / km) +90m 5:17 / km
ahr:139 max:173 shoes: Inov-8 OROC 280 2015

PM Training with Robbie and Jeff doing forest O-tervals on the map right next to Robbie's place.. Only got through three of them before Jeff hit his leg on a log and cut it bad enough for stitches, so we all jogged back and got him to the hospital.

Orienteering 47:01 [3] 6.79 km (6:55 / km) +300m 5:40 / km
ahr:149 max:165 shoes: Inov-8 OROC 280 2015

PM Went back and did the all the O-tervals from the start just as a continuous O session. Pretty decent technically just didn't follow my compass a few times and lost time but their were some new trails that confused me. Nice out 18C but felt like 22C with the humidity.

Running warm up/down 10:00 [2] 2.02 km (4:57 / km) +20m 4:43 / km
ahr:136 max:158 shoes: Inov-8 OROC 280 2015

PM Warm down run back to Robbie's.

Core 15:00 [3]

PM Core/strength.

Flexibility 35:00 [0]

PM Stretch.

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