Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
Running	7	5:23:28	45.84	(7:03)	73.78	(4:23)	732
Orienteering	3	2:08:14	17.5	(7:20)	28.17	(4:33)	475
Strength	2	1:00:00
Core	5	45:00
Total	7	9:16:42	63.35		101.95		1207

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Saturday Apr 30, 2016 #

Running warm up/down 15:00 [2] 3.08 km (4:52 / km) +30m 4:39 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run at Rumsey, about half in the terrain.

Orienteering race 39:51 [4] 9.14 km (4:22 / km) +250m 3:50 / km
shoes: Inov-8 OROC 280 2014

PM Prairie Opener at Rumsey SL Ranch at 1:10000. Had a really great race and tried to push pretty hard to break 40min. One little 45s mistake going to the last control! Got confused as to which little trail/cut I was on. Very happy with how things went for the first real one of the season. I can't believe my insane TPK! Course distance was 8.1km. Nice out 15C.

Orienteering warm up/down 14:15 [2] 2.35 km (6:04 / km) +45m 5:32 / km
shoes: Inov-8 OROC 280 2014

PM With Jeff checking out what I did going to the last control and #1 as well as it was a bot confusing.

Orienteering 20:10 [2] 3.42 km (5:54 / km) +60m 5:25 / km
shoes: Inov-8 OROC 280 2014

PM Picking up controls.

Note

PM Stretch 30min.

Friday Apr 29, 2016 #

Running 30:00 [2] 6.27 km (4:47 / km) +25m 4:41 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Run West through Banff Trail and back. Feeling tired from this tough week so only did 30 and I am racing Saturday and Sunday! 11C SE 26 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 70min.

Thursday Apr 28, 2016 #

Running warm up/down 18:09 [2] 4.0 km (4:32 / km) +20m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to Canmore Park.

Running hills 25:27 [4] 5.87 km (4:20 / km) +150m 3:51 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Hill workout at Canmore Park. 5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 3 sets without the strides on the last set. Cool out 11C with a SE wind at 20 km/h which made the hills even tougher running into the wind. Pretty tired from the hard run yesterday but grinded it out.

Running warm up/down 9:00 [2] 1.69 km (5:20 / km) +20m 5:02 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to the university.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Note

PM Stretch 15min.

Wednesday Apr 27, 2016 #

Running warm up/down 18:11 [2] 4.0 km (4:33 / km) +15m 4:28 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run from home to Canmore Park.

Orienteering 29:59 [4] 7.79 km (3:51 / km) +90m 3:38 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM FWOC season opener at Canmore Park at 1:7500. Nice to run with flags and punching. I tried to keep a high smooth speed for the whole course. Pretty simple but some route choices, lost 5s hesitating coming out of #6 because I had not finalized my plan on the best route choice and then was a bit confused on my direction. Course distance was 6.2km.

Was just looking at the splits and noticed that from 12-13 the line covered a back lane trail so I missed that route choice and ended up running around, probably 45s slower but not my fault!

Running warm up/down 12:00 [2] 2.28 km (5:16 / km) +20m 5:03 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back home.

Note

PM Stretch 15min.

Tuesday Apr 26, 2016 #

Running warm up/down 17:41 [2] 4.0 km (4:25 / km) +20m 4:19 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to Canmore Park.

Running 29:19 [4] 8.52 km (3:26 / km) +100m 3:15 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Perimeter loops at Canmore Park,. Did 5 with 90'' recovery. Felt good and got faster each loop. Nice out 11C with a SE wind at 13 km/h.
Times:
1.71km 6:01.67
1.70km 5:55.85
1.71km 5:52.17 20m climb each interval.
1.70km 5:49.35
1.70km 5:40.22

Running warm up/down 9:35 [2] 1.95 km (4:55 / km) +30m 4:34 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to the university.

Strength 30:00 [4]

PM Weights.

Core 5:00 [3]

PM Core, 2min plank, 2min side plank, 1min plank.

Note

PM Stretch 15min.

Monday Apr 25, 2016 #

Running 1:15:17 [3] 17.0 km (4:26 / km) +85m 4:19 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Run down to the river and then West and a little past Edworthy Park bridge and back. Cool out 4C with 15 km/h NW wind. A little tired but not bad.

Core 10:00 [3]

PM Core.

Note

PM Stretch 30min.

Sunday Apr 24, 2016 #

Running warm up/down 17:06 [2] 3.15 km (5:26 / km) +30m 5:11 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run to River park and back.

Running 27:59 [4] 7.98 km (3:30 / km) +172m 3:10 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Hill route in Marda Loop. Had a good one today, 30s SB and a 7 sec PB! First time under 28min. You are either going up or going down. Felt pretty good overall, and managed to negative split it 14:21, 13:38. Perfect temp out 4C with a light wind.

Running intervals 1:12 [4] 0.44 km (2:44 / km)
shoes: Nike Air Zoom Pegasus 32 2016

AM 3x150m ish.

Core 15:00 [3]

AM Core/Strength

Running warm up/down 10:00 [2] 1.88 km (5:19 / km) +10m 5:11 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Running 7:32 [2] 1.67 km (4:31 / km) +5m 4:27 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Run to and back from the U of C.

Orienteering 23:59 [3] 5.47 km (4:23 / km) +30m 4:16 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Nice little training at U of C. I added a buch or "fake" uncross-able walls to make the route choices more complicated. Nice out 6C.

Note

PM Stretch 15min.

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