Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 1, 2015:

activity	#	time	miles		km		+m
Flexibility	6	4:45:00
Orienteering	5	2:17:09	16.92	(8:06)	27.23	(5:02)	320
Running	6	2:06:26	14.37	(8:48)	23.13	(5:28)	45
Core	2	25:00
Total	7	9:33:35	31.29		50.36		365
[1-5]	6	4:48:35

2:19

0:00

» now

Saturday Aug 1, 2015 #

Flexibility 15:00 [0]

AM Stretch.

Running warm up/down 15:00 [2] 2.86 km (5:15 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Orienteering race 16:23 [5] 4.3 km (3:49 / km) +45m 3:37 / km
shoes: Inov-8 X-Talon 190

PM Sprint relay in Nairn. Had a pretty good race. Had some stomach issues before the start that lingered through the race, same thinf as the sprint qualifier but worse. Made one 10-15s mistake in the easy final loop. Other than that it was pretty good but i felt I counldn't run as fast as I wanted in some parts, my stomach issues didn't help this. At least we improved our 26th position in 2014 to 22nd.

Will add more later.

C • nicely done 5

Running warm up/down 10:01 [2] 1.6 km (6:16 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Flexibility 30:00 [0]

PM Stretch.

Note

AM Went for a 10min walk.

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

Note

Feeling great for the sprint qualifier tonight. The lead-up could not have been better! Did a 10min walk this morning to stretch out the legs and they feel great.

Running warm up/down 15:00 [2] 2.84 km (5:17 / km)
shoes: Asics GEL-Speed Star 5 2015

PM Warm up run.

Orienteering race 13:43 [5] 3.7 km (3:42 / km)
shoes: Inov-8 X-Talon 190

PM Sprint qualification. It sucks to suck. Got trapped going to #7 on a simple leg, still don't know what happened as I was sure I could get through, probably because I changed my route half way through the leg.. More training needed for next year. Now that I think about it I only raced 2 sprint races (many more training's though) prior to WOC so no wonder I sucked. Had the speed to make the final and felt physically under control the whole time. You can watch my gps track here if you want to see how not to run a sprint: http://www.tulospalvelu.fi/gps/2015wocSprintQM1/?v...

Redemption will be delivered it the Sprint Relay.
Will add more later when i'm ready.
the weather was good for running though, around 15C.

Running warm up/down 10:00 [1] 1.49 km (6:43 / km)
shoes: Inov-8 X-Talon 190

PM Warm down run.

Thursday Jul 30, 2015 #

Orienteering 15:00 [2] 2.92 km (5:08 / km) +5m 5:06 / km
ahr:115 max:146 shoes: Asics GEL-Speed Star 5 2015

PM Jogging around the sprint model in Nairn.

Orienteering 5:06 [4] 1.39 km (3:40 / km)
ahr:152 max:180 shoes: Asics GEL-Speed Star 5 2015

PM Ran some controls at race pace in the section specific for the qualification. Feeling great. Nice out 14C.

Running warm up/down 5:00 [2] 0.92 km (5:26 / km)
ahr:127 max:149 shoes: Asics GEL-Speed Star 5 2015

PM Warm down run.

Flexibility 1:00:00 [0]

PM Stretch.

Wednesday Jul 29, 2015 #

Note
(rest day)

Blog post:
Final Days Until WOC
http://damiankonotopetz.blogspot.co.uk/2015/07/fin...

Flexibility 45:00 [0]

PM Stretch.

Tuesday Jul 28, 2015 #

Running warm up/down 10:00 [2] 1.74 km (5:45 / km) +5m 5:40 / km
ahr:131 max:150 shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering 11:54 [3] 1.98 km (6:01 / km) +40m 5:28 / km
ahr:162 max:179 shoes: Inov-8 OROC 280 2015

AM Short middle prologue training. Ran well the whole way. Didn't see the marking at one control so did a small loop and came back to the exact spot and saw it. Tough running through the bracken in places. A much better map than the other day. Cool out 13C.

Orienteering 15:32 [3] 2.81 km (5:32 / km) +60m 5:00 / km
ahr:173 max:185 shoes: Inov-8 OROC 280 2015

AM Short middle chase training based on the prologue. I ended up starting first with Will 3 sec behind. we pretty much ran the whole thing together flip flopping back and forth and came into the finish at the same time. Ran well the whole way and in control. Easier without the bracken like this morning. Cool out 13C.

Running warm up/down 5:45 [2] 1.02 km (5:38 / km) +5m 5:30 / km
ahr:128 max:140 shoes: Inov-8 OROC 280 2015

AM Warm down run.

Flexibility 45:00 [0]

PM Stretch.

Monday Jul 27, 2015 #

Running warm up/down 5:00 [2] 0.92 km (5:25 / km) +5m 5:17 / km
ahr:121 max:148 shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering 45:46 [2] 6.36 km (7:12 / km) +150m 6:26 / km
ahr:146 max:166 shoes: Inov-8 OROC 280 2015

AM Training at Loch Vaa South East at 1:10000. Just going at an easy pace. Terrible print quality and the scale was actually somewhere between 1:10 and 1:15 which threw me off, not to mention that the contours weren't too good either. Not a fun training. Cool out 13C.

Running warm up/down 15:00 [2] 2.89 km (5:11 / km) +5m 5:09 / km
ahr:128 max:145 shoes: Asics GEL-Speed Star 5 2015

PM Warm up run in Elgin.

Orienteering 13:45 [4] 3.77 km (3:39 / km) +20m 3:33 / km
ahr:178 max:187 shoes: Asics GEL-Speed Star 5 2015

PM Ran the GBR sprint selection race in Elgin at 1:4000. Was orienteering well and executing the routes well. Was running at about 90%. Scott Fraser ran it in 12:55 so I was moving pretty well. Probably could have ran it 10-15sec faster in a race situation. Happy with this right before WOC. Cool out 14C.

Running warm up/down 5:00 [2] 0.84 km (5:56 / km)
ahr:121 max:135 shoes: Asics GEL-Speed Star 5 2015

PM Warm up run in Elgin.

Core 10:00 [3]

PM Core.

Flexibility 45:00 [0]

PM Stretch.

Sunday Jul 26, 2015 #

Running 30:40 [2] 6.01 km (5:06 / km) +25m 5:00 / km
ahr:129 max:143 shoes: Asics GEL-Speed Star 5 2015

PM Easy run to stretch out the legs after a long travel day yesterday. Ran from our house just outside of Aviemore into Aviemore and back. Cool out 12C with a bit of light rain.

Core 15:00 [3]

PM Core/Strength.

Flexibility 45:00 [0]

PM Stretch.

« Earlier | Later »