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Training Log Archive: D-MAN

In the 7 days ending Jul 21, 2018:

activity

time

miles

Running

4:26:12

35.82

(7:26)

57.64

(4:37)

Strength

55:00

Orienteering

52:48

8.34

(6:20)

13.42

(3:56)

Core

40:00

Total

6:54:00

44.15

71.06

1:20

0:00

» now

Saturday Jul 21, 2018 #

Running warm up/down 15:25 [2] 3.31 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering 12:30 [4] 3.7 km (3:23 / km) +30m 3:15 / km
shoes: Inov-8 X-Talon 190 2018

PM Sprint training. Ran the 2017 World Cup Sprint Q in Cesis. Ran Men A. It went really well. Felt strong even with the jet lag. Picked good routes and just pushed the pace always keeping one to two legs ahead. Stopped at #2 just to make sure I was in the right place so about 5s, I was and definitely would have seen the control. Also missed one micro choice to #12 that was probably 4s faster. Qualification cut off was 12:29 so with that 5s stop and having no controls out i'm sure I would have made it. Looking good for 2 weeks time! Warm 25C, moderate wind.

Running 5:00 [2] 0.99 km (5:03 / km)
shoes: Inov-8 X-Talon 190 2018

PM Run back to the start.

Running intervals 2:38 [4] 0.94 km (2:48 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Intervals 5x30 on the track, was going to do 200s but the track was a weird distance.

Core 10:00 [3]

PM Core.

Running 15:00 [2] 3.11 km (4:49 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run around Riga to stretch out the legs. Forgot to do a warm down this afternoon probably because I had to walk a little ways to the bus.

Note

PM Stretch 60min.

Friday Jul 20, 2018 #

Running 10:00 [2] 2.04 km (4:54 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run over to the map.

Orienteering 27:00 [3] 6.08 km (4:26 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Sprint training at Riga-Dzirciems. Really crappy print and small scale. Just a course that I made. Felt a bit better than I was expecting but still kinda dead from the travel. Warm 25C, light wind.

Running 10:00 [2] 2.07 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Run back to the hotel.

Strength 15:00 [3]

PM Strength/Core.

Note

AM/PM Checked out the sprint map.
PM Stretch 60min.

Thursday Jul 19, 2018 #

Note
(rest day)

Travel.

Wednesday Jul 18, 2018 #

Running 1:00:00 [2] 12.42 km (4:50 / km)
shoes: Nike Air Zoom Pegasus 34 Blue

PM Run over to Winston Heights-Mountview and back. My legs felt tired from yesterdays workouts. Nice out 23C, light wind.

Core 10:00 [3]

PM Core.

Note

Travelling to Riga Latvia for the big show today!

Tuesday Jul 17, 2018 #

Running warm up/down 17:45 [2] 3.82 km (4:39 / km)
shoes: New Balance Zante Orange 2016

AM Warm up run.

Running intervals 11:36 [4] 4.0 km (2:54 / km)
shoes: New Balance Zante Orange 2016

AM Intervals at Foothills, 10x400m R 90''. Felt pretty good, wanted to run a bit faster but I still think the times were really good, averaging 69s. Again it was tough running alone. Really warm 27C with a light NW wind at 12 km/h which made the first 200m harder.
Times:
69.75
70.10
70.15
70.50
70.42
70.07
69.90
69.92
69.97
66.15

Running warm up/down 15:15 [2] 2.91 km (5:14 / km)
shoes: New Balance Zante Orange 2016

AM Warm down run.

Strength 25:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Monday Jul 16, 2018 #

Running 1:10:00 [3] 15.04 km (4:39 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Run down to the river and then W and back. Felt pretty tired in the legs. Warm out 25C, light wind.

Core 10:00 [3]

AM Core.

Note

Physio for my achillies, got my calf needled.
PM Stretch 30min.

Sunday Jul 15, 2018 #

Running warm up/down 15:15 [2] 3.18 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 B#2

AM Warm up run over to the U of C.

Orienteering 13:18 [4] 3.64 km (3:39 / km) +5m 3:38 / km
shoes: Inov-8 X-Talon 190 2018

PM Sprint training at U of C. Basically a WOC Qual simulation that Raphael made with a lot of park controls. Ran the first bit at 1:5000 and the majority at 1:4000 due to some printing issues. Picked good routes and just tried to push hard. Had to stop and make sure I knew which side of the wall one control was on so lost about 10s. Still good enough for the final I would think. I doubt this would have happened in a race because without flags you really have to know exactly where you are so you can make sure you get the control which cuts out a lot of time to plan ahead. Also being able to see the control flag gives you time to plan ahead, so with no flags this planning time gets cut down. Still pissed at myself that I didn't figure out where the control was in advance though. Felt pretty good. Nice out 24C, light wind.

Running warm up/down 5:15 [2] 1.0 km (5:15 / km)
shoes: Inov-8 X-Talon 190 2018

PM Warm down run.

Running intervals 2:33 [4] 0.85 km (3:00 / km)
shoes: Inov-8 X-Talon 190 2018

PM Intervals 5x30' R2' hard in the field. Felt pretty tired for this.

Running warm up/down 10:30 [2] 1.96 km (5:21 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm down run back home.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 30min.

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