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Training Log Archive: D-MAN

In the 7 days ending May 6, 2017:

activity # timemileskm+m
  Running6 4:42:25 35.77(7:54) 57.56(4:54) 140
  Orienteering2 3:03:26 19.84(9:15) 31.93(5:45) 635
  Strength2 30:00
  Core1 10:00
  Total6 8:25:51 55.61 89.49 775

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SuMoTuWeThFrSa

Saturday May 6, 2017 #

Orienteering warm up/down 20:00 [2] 3.32 km (6:01 / km) +35m 5:43 / km
shoes: Inov-8 OROC 280 2014

AM Warm up run on the map.

Orienteering 43:27 [4] 9.65 km (4:30 / km) +315m 3:52 / km
shoes: Inov-8 OROC 280 2014

AM/PM Prairie Opener at Rumsey at 1:10000. Ran very well, only a few bobbles/hesitations. Wanted to break 40 but the hills were tough. Probably the fastest forest map in Canada. Warm out 23C. Course distance was 8.1km.

Running warm up/down 10:00 [2] 1.48 km (6:45 / km) +10m 6:32 / km
shoes: Inov-8 OROC 280 2014

PM Warm down run.

Orienteering 15:00 [2] 2.3 km (6:31 / km) +25m 6:11 / km
shoes: Inov-8 OROC 280 2014

PM Picking up some controls.

Note

PM Hike around Rumsey 2 hours 30min.

Friday May 5, 2017 #

Note
(rest day)

PM Hike around Rumsey 2 hours 45min.
PM Stretch 45min.

Thursday May 4, 2017 #

Running 1:15:00 [2] 15.97 km (4:42 / km) +25m 4:40 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run to Assiniboine Park and back. Foot was sore. 12C.

Strength 15:00 [3]

AM Strength/Core.

Note

PM Stretch 30min.

Wednesday May 3, 2017 #

Running 1:21:45 [2] 15.14 km (5:24 / km) +45m 5:19 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Run around Fort Whyte, mostly cross country and on trails. My foot is still a bit sore from the weekend. 15C light NE wind.

Core 10:00 [3]

PM Core.

Note

PM Stretch 15min.

Tuesday May 2, 2017 #

Running 1:15:10 [3] 17.01 km (4:25 / km) +35m 4:22 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run to just past Assiniboine Park and back. Nice out 17C with a light NE wind. Felt way better than yesterday but still a bit tired from the weekend.

Strength 15:00 [3]

PM Strength/Core.

Monday May 1, 2017 #

Running 30:30 [2] 6.41 km (4:45 / km) +5m 4:44 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run around the Wellington/Wolseley loop.

Note

PM Stretch 5min.

Sunday Apr 30, 2017 #

Orienteering warm up/down 15:20 [2] 2.66 km (5:46 / km) +20m 5:33 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run on the warm up map.

Orienteering race 1:29:39 [5] 14.0 km (6:24 / km) +240m 5:54 / km
shoes: Inov-8 OROC 280 2015

AM/PM Team trials Long at MIlle Lacs Kathio State Park at 1:15000. Ran 16.38km on my gps. 50s to #2 (bad compass and didn't correct it), 60s to #9 (was under estimating my distance the whole race and I payed for it here by thinking my control was at another marsh), 60s to #10 (too may unmapped marshes that were just wet depressions so lost contact), 15s to #11 (slow hooked it), 30s to #12 (came off the marsh wrong and hooked it). Could have been a bit better technically but all the extra water that looked like marshes make it tough, also struggled with my distance judgement. Felt strong today. Cool 6-8C. 1st place again.

Route: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Running warm up/down 10:00 [2] 1.55 km (6:27 / km) +20m 6:04 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Blue - Splits

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