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Training Log Archive: D-MAN

In the 7 days ending May 22, 2017:

activity	#	time	miles		km		+m
Running	5	3:49:48	30.32	(7:35)	48.8	(4:43)	430
Orienteering	3	3:27:20	21.72	(9:33)	34.95	(5:56)	932
Strength	2	1:00:00
Core	2	20:00
Total	5	8:37:08	52.04		83.76		1362

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Sunday May 21, 2017 #

Running warm up/down 15:00 [2] 2.8 km (5:21 / km) +25m 5:08 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run.

Orienteering race 1:42:12 [5] 15.5 km (6:36 / km) +400m 5:50 / km
shoes: Inov-8 OROC 280 2015

AM/PM Sage Stomp Long at Sabiston Creek at 1:15000. Started off well but then made a huge mistake at #5-took a bad route and then tried too hard to make the map/terrain make sense, I think I ran off the map slightly which explains why nothing made sense. Not as much motivation after that made plenty more mistakes too but also had some good legs. Nice out 20C. Fell near the end on a steep rocky downhill and hit my knee pretty good on a rock. Course distance was 11.2km.

Running warm up/down 5:00 [2] 0.73 km (6:50 / km) +5m 6:37 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Long Course 7 - Splits

Saturday May 20, 2017 #

Event: Sage Stomp

Running warm up/down 15:00 [2] 3.02 km (4:58 / km) +60m 4:31 / km
shoes: Nike Air Zoom Elite 8 2017

AM PM Warm up run.

Orienteering 22:37 [4] 4.14 km (5:28 / km) +128m 4:44 / km
shoes: Inov-8 OROC 280 2015

PM Sage Stomp training event at Sabiston Creek at 1:10000. Took the long way around to #1 since the marsh was totally flooded. Made 4-20-30s mistakes which isn't great. The map wasn't great in alot of places either. Nice out 21C. Course distance was 3.2km.

Orienteering warm up/down 5:00 [2] 0.75 km (6:43 / km) +24m 5:47 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run on the map, checking out the marsh/trail going to #1.

Running warm up/down 15:00 [2] 2.78 km (5:24 / km) +40m 5:02 / km
shoes: Inov-8 OROC 280 2015

PM Warm up run.

Orienteering race 32:33 [5] 5.45 km (5:58 / km) +210m 5:00 / km
shoes: Inov-8 OROC 280 2015

PM Sage Stomp Middle at Sabiston Creek at 1:10000. Really fun middle race, quite rocky underfoot and steep which made it tough running in places. #2-15s-was a bit left and didn't see the flag, #6-60-90s-went further right than I wanted to around one extra hill-should have ran left to the trail instead, #7-75-90sec-didn't go far enough-was hesitant to drop down as I thought I didn't have to go that far down into the control-maybe the trail tot he left would have been faster? A decent race minus a few things that cost me big. Nice out 25C. Course distance was 4.4km.

Running warm up/down 10:00 [2] 1.64 km (6:06 / km) +15m 5:50 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Training Middle Course 4 (hardest) - Splits

Middle Race Course 7 - Splits

Friday May 19, 2017 #

Note
(rest day)

PM Stretch 45min.

Thursday May 18, 2017 #

Running 1:16:20 [3] 16.71 km (4:34 / km) +100m 4:26 / km
shoes: Nike Air Zoom Elite 8 2017

AM Run down to the river and then West to just before Edworthy Park bridge and back to the university. Felt pretty good today.

Strength 30:00 [4]

AM/PM Weights

Core 10:00 [3]

PM Core.

Running warm up/down 8:10 [2] 1.65 km (4:57 / km) +5m 4:53 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run back home.

Wednesday May 17, 2017 #

Running warm up/down 15:16 [2] 3.05 km (5:00 / km) +30m 4:46 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 24:58 [4] 5.74 km (4:21 / km) +120m 3:56 / km
shoes: Inov-8 OROC 280 2014

PM FWOC Wednesday night meet at Nose Hill Shaganappi at 1:10000. Tried to push pretty hard and felt pretty good. Nose Hill can rival Rumsey for tpk speed. Lost 30-45s at #7-the map definitely could use some updating as the green slash now looks like the thickets, 10-15s to #8-didn't pick a good line entering the green, 15s to #9-climbed a bit too high to another clearing on the unmapped trail..corrected quickly. It didn't help that the map symbols were much smaller than standard 1:10000 size.

Orienteering warm up/down 20:00 [2] 3.38 km (5:55 / km) +50m 5:31 / km
shoes: Inov-8 OROC 280 2014

PM Warm down on the map.

Note

PM Stretch 35min.

Tuesday May 16, 2017 #

Running warm up/down 15:15 [2] 3.22 km (4:44 / km) +10m 4:40 / km
shoes: Nike Air Zoom Elite 8 2017

AM Warm up run to Canmore Park.

Running tempo 31:07 [4] 8.55 km (3:38 / km) +100m 3:26 / km
shoes: Nike Air Zoom Elite 8 2017

AM Perimeter loops at Canmore Park as a tempo. Felt pretty good but slightly tired.
Lap Times:
6:16.45 1.71km
6:18.09 1.72km
6:16.37 1.70km 20m climb each loop.
6:16.71 1.70km
5:59.81 1.72km

Running warm up/down 15:10 [2] 3.0 km (5:03 / km) +35m 4:47 / km
shoes: Nike Air Zoom Elite 8 2017

AM/PM Warm down run.