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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Aug 13, 2016:

activity # timemileskm+m
  Orienteering5 4:44:59 26.01(10:57) 41.86(6:48) 1200
  Running5 2:20:03 17.29(8:06) 27.82(5:02) 195
  Core2 25:00
  Total6 7:30:02 43.3 69.68 1395

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Saturday Aug 13, 2016 #

Running warm up/down 15:00 [2] 2.57 km (5:50 / km) +45m 5:22 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering race 1:39:18 [5] 14.67 km (6:46 / km) +450m 5:52 / km
shoes: Inov-8 OROC 280 2015

AM/PM WOC Team Trials Long (Gotalandsmasterskapen). 15C, nice running weather. I started out really bad as all the new trails were really confusing. I made lots of small mistakes, the worst being #1 and #12-where I just missed the control. I did not expect to be the top Canadian with the kind of race I had but I was. The map was old and definitely not suitable for a selection race... Course distance was 11.5km. Happy to be running the relay at WOC and the long should be fun too.

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

PM Warm down run.

Note

PM Stretch 15min.

Friday Aug 12, 2016 #

Running warm up/down 15:00 [2] 2.84 km (5:17 / km) +20m 5:06 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Orienteering race 14:54 [5] 2.8 km (5:19 / km) +55m 4:51 / km
shoes: Inov-8 X-Talon 190 2016

PM WOC Team Trials Sprint (Gotalandsmasterskapen) at 1:4000. Really windy and rainy 13C. Lost 20s to #1, I misread the contours, 10s to #2, 10s to #5-the map was wrong. Had a bad start but was pretty good after that. The map had a lot of small mistakes on it...not the best course either...aka not suitable for a team selection race which would be the story for the middle and long as well.

Running warm up/down 10:00 [2] 1.62 km (6:10 / km) +10m 5:59 / km
shoes: Inov-8 X-Talon 190 2016

PM Warm down run.

Thursday Aug 11, 2016 #

Running 10:00 [2] 2.23 km (4:29 / km) +5m 4:26 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Easy warm up for the races this weekend.

Orienteering 10:00 [2] 1.93 km (5:11 / km) +35m 4:45 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Ran a very short sprint course, might as well run on a map...

Note

PM Stretch 60min.

Wednesday Aug 10, 2016 #

Note
(rest day)

Note

PM Stretch 30min.

Tuesday Aug 9, 2016 #

Running warm up/down 15:00 [2] 2.79 km (5:23 / km) +35m 5:04 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run...slow.

Running intervals 18:46 [4] 5.74 km (3:16 / km) +30m 3:11 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Intervals with the GMOC crew. 2x8x70" r20'' R2'-easy jog. Nice to get a good interval workout in, it has been awhile. Felt pretty good. All on gravel with a few hills which was nice. Cool out 15C.

Running 6:47 [1] 1.19 km (5:42 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM easy jog in between intervals.

Running 15:30 [3] 2.64 km (5:52 / km) +15m 5:43 / km

PM Warm down run back to Robbie's.

Core 15:00 [3]

PM Core/Strength.

Note

PM Stretch 45min.

Monday Aug 8, 2016 #

Orienteering warm up/down 1:02:54 [3] 9.08 km (6:56 / km) +270m 6:02 / km
shoes: Inov-8 OROC 280 2015

PM Training, took it a bit faster than yesterday. 1:10000. Cool weather 17C a bit of rain near the end.

Running warm up/down 10:00 [2] 1.97 km (5:05 / km) +5m 5:01 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run with Eric back to Robbies.

Core 10:00 [3]

PM Core.

Running warm up/down 8:00 [2] 1.45 km (5:31 / km) +10m 5:20 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Orienteering 16:30 [4] 4.14 km (3:59 / km) +50m 3:46 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Sprint O-tervals with Robbie, Eric and Simon at 1:4000 by Chalmers. Did three of them with about 2-3min rest. A bit tired and a bit sloppy. Nice out 16C.

Running warm up/down 6:00 [2] 1.04 km (5:46 / km) +15m 5:23 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run back to Simon's.

Note

PM Stretch 20min.

Sunday Aug 7, 2016 #

Orienteering 1:21:23 [2] 9.24 km (8:48 / km) +340m 7:26 / km
shoes: Inov-8 OROC 280 2015

PM Training at 1:10000. Nice map, orienteering by me. Off and on rain 14C.

Note

PM Stretch 20min.

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