Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 25, 2015:

activity	#	time	miles		km		+m
Orienteering	5	6:16:11	34.37	(10:57)	55.31	(6:48)	1440
Flexibility	6	5:00:00
Running	5	2:02:16	13.69	(8:56)	22.03	(5:33)	80
Total	6	13:18:27	48.06		77.34		1520
[1-5]	5	8:18:27

3:10

0:00

» now

Saturday Jul 25, 2015 #

Note
(rest day)

Long travel day with delayed flight, didn't get to be until 5:30am, so not really a rest day.

Friday Jul 24, 2015 #

Running warm up/down 17:00 [2] 3.29 km (5:10 / km) +15m 5:03 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run to the start.

Orienteering race 1:47:20 [5] 15.13 km (7:06 / km) +375m 6:19 / km
shoes: Inov-8 OROC 280 2015

AM/PM O-Ringen Stage 5 at Hokerum Bygg-Etappen at 1:15000. Had another pretty good race with a few mistakes and one bad route choice on the first long leg. Had the most problems with one control in the green on a small knoll. Ran alone for most of the course again. Placed 29th out of 91. Cool weather again around 16C. Course distance was 12.2 km.

Running warm up/down 5:00 [2] 0.81 km (6:10 / km)
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Note

PM Cold bath 15min.

Flexibility 45:00 [0]

PM Stretch.

Thursday Jul 23, 2015 #

Running warm up/down 15:00 [2] 2.66 km (5:38 / km) +15m 5:29 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run to the start.

Orienteering race 37:15 [5] 5.7 km (6:32 / km) +200m 5:34 / km
shoes: Inov-8 OROC 280 2015

PM O-Ringen Stage 4 at Sohlbergetappen at 1:10000. Had a pretty good race despite one bad mistake at the 12th control where I lost 1:40ish. I also had a few other 30sec mistakes. I also had some very good splits and won a few splits too. Used my compass well today and was picking off features in the distance like I had planned. Ran alone for the whole course. Happy with the result and accomplished what I wanted with winning the selection race and getting the middle spot for WOC. Placed 23rd out of 96. Course distance was 5 km. Nice running weather 16C.

C • Great stuff man. Good to se... 2

Running warm up/down 10:00 [2] 1.67 km (5:59 / km)
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Note

PM Cold bath 10min.

Flexibility 45:00 [0]

PM Stretch.

Wednesday Jul 22, 2015 #

Running warm up/down 15:00 [2] 2.66 km (5:38 / km) +15m 5:29 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run to the start.

Orienteering race 1:34:50 [5] 14.29 km (6:38 / km) +400m 5:49 / km
shoes: Inov-8 OROC 280 2015

AM/PM O-Ringen Stage 3 at Borasetappen at 1:15000. Got back into my old habits for the most part and had a pretty good race, I still make some smaller mistakes and didn't take the best routes on the two longest legs but am happy with this race after two really bad runs. Won the split to 3 and was in 2nd at that control, also had some other very good split placings. Placed 36th out of 94. Course distance was 12.1 km. Nice running weather 15C. Feeling confident and excited for tomorrows middle selection.

Running 6:15 [2] 1.02 km (6:08 / km)
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Note

PM Cold bath 15min.

Flexibility 1:00:00 [0]

PM Stretch.

Tuesday Jul 21, 2015 #

Running 8:00 [2] 1.63 km (4:54 / km) +15m 4:42 / km
ahr:125 max:151 shoes: Asics GEL-Speed Star 5 2015

AM Short run to shake out the legs before tonights sprint with one 10sec fast. Feeling pretty good. Cool morning around 15C, between the rain.

Running warm up/down 15:00 [2] 2.9 km (5:10 / km) +10m 5:05 / km
shoes: Inov-8 X-Talon 190

PM Warm up run on the warm up map.

Orienteering race 16:16 [5] 3.7 km (4:24 / km) +15m 4:19 / km
shoes: Inov-8 X-Talon 190

PM Boras City Sprint. It was an awful race for me. Just ran like an idiot in the wrong direction. Fun to run with Jerker though, nice to know I match his speed for the most part and that he makes mistakes too. Perfect weather around 15C.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Flexibility 30:00 [0]

AM Stretch.

Note

PM 10 min cold bath.

Monday Jul 20, 2015 #

Note

Made the tough decision to skip Stage 2 and rest up for the sprint tomorrow which I want to run very well in and the middle on Thursday. I will also just run part of Stage 3, probably not even my course because I want to run on a 1:10000 map before the middle.

Flexibility 1:15:00 [0]

PM Stretch.

Note

PM Walked from the arena to the start and back. Felt good to stretch out the legs.

Sunday Jul 19, 2015 #

Running warm up/down 15:01 [2] 2.9 km (5:11 / km) +5m 5:08 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run to the start.

Orienteering race 2:00:30 [5] 16.49 km (7:18 / km) +450m 6:26 / km
shoes: Inov-8 OROC 280 2015

AM O-Ringen Stage 1 at Marketappen at 1:15000. Canadian WOC selection race for the long distance. Started off well then went downhill slightly with a poor route choice. Had a couple more legs where I was missing the controls inside the circle and loosing 1-2min. Had a decent long leg but still wasn't orienteering great. Then I lost everything on a pretty tricky leg where there were tons of people everywhere, finally got it together and relocated. Bounced back pretty good considering and then had a poor final loop. My legs started to cramp pretty early on in the race but I think that only slightly affected my speed. Man that was physically tough running. Had a few great legs and a lot of poor to bad legs. Didn't use my compass enough, especially attacking the controls and wasn't reading the map great. When I was actually reading the map and using my compass constantly my orienteering was great, surprise, surprise, but I got to careless and didn't consistently stick to my plan. Lost a lot of time on that course. Ended up running the whole course alone. Nice running weather 16C. Not too disappointed that I didn't get the long because the middle is what I want and I can't wait for stage 4 to bounce back. Placed 54th out of 98. Course distance was 12.8 km.

Running warm up/down 10:00 [2] 1.49 km (6:43 / km) +5m 6:36 / km
shoes: Inov-8 OROC 280 2015

AM Warm down jog.

Note

PM 15min cold bath.

Flexibility 45:00 [0]

PM Stretch.

« Earlier | Later »