Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending May 25, 2019:

activity

time

miles

Orienteering

3:08:55

21.16

(8:56)

34.05

(5:33)

550

Running

1:35:01

11.84

(8:02)

19.05

(4:59)

Strength

1:05:00

Core

10:00

Total

5:58:56

32.99

53.1

550

2:15

0:00

» now

Saturday May 25, 2019 #

Note

PM Stretch 20min

Strength 20:00 [3]

PM Strength, hips, quads, lower legs.

Wednesday May 22, 2019 #

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 B#2

PM Warm up run.

Orienteering intervals 17:41 [4] 4.38 km (4:02 / km)
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Nose Hill 14th. 4x1km intervals r90”, 4-1km courses at 1:7500. Made one stupid mistake, misread the contours 30s ish, and a few other hooks. Could have took slight;y better routes in some spots. Good training. Nice out 16C, light S wind.
4:24 1.10km
4:38 1.11km
4:26 1.10km
4:13 1.07km

Orienteering 19:07 [4] 4.36 km (4:23 / km)
shoes: Inov-8 X-Talon 190

PM FWOC Wednesday night meet at Nose Hill 14th. Ran another course of mostly the same controls as the intervals but in a different order/direction at 1:7500. Better routes. Felt it in the legs on this one. Nice out 16C, light S wind.

Running warm up/down 10:00 [2] 1.94 km (5:09 / km)
shoes: Inov-8 X-Talon 212

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Had physio for my knee. Just some maintenance. Got a bunch more needles.
PM Stretch 20min.

Tuesday May 21, 2019 #

Running warm up/down 15:00 [2] 3.13 km (4:48 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 17:37 [4] 4.69 km (3:45 / km)
shoes: Inov-8 X-Talon 212

PM Sprint training at Bottomlands at 1:4000. Another really good training I made. Lots of fences with tricky route choices. One 5s hesitation other than that I picked the best routes. Actually missed one fence but wouldn't have affected my route much in a race thankfully, still should have spotted it, probably 0-5s mistake. Maybe a few others that were 50/50 that could be plus or minus 1-2sec. Managed to push pretty good, a bit tired but getting it back. Another good training in the rain which I wanted to get use to, its just not the same as those slippers European cobble though. Cool out, 7C, very light rain, light N wind.

Running warm up/down 15:01 [2] 2.84 km (5:17 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 60min.

Monday May 20, 2019 #

Running warm up/down 15:00 [2] 3.1 km (4:50 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 18:54 [4] 5.1 km (3:42 / km)
shoes: Inov-8 X-Talon 190

PM Sprint training at SAIT/Riley Park at 1:4000. Really good training. Had lots of fences which made some unique routes. Good speed and the course was long. Things are coming back slowly. A few route choice errors but it was hard to tell which were shorter sometime. One stupid choice where I missed a small passage. 116m from the shortest route, 3 longer choices, 26sec lost. Nice out 8C, S 26km/h.

Running warm up/down 15:00 [2] 2.79 km (5:23 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

AM Stretch 60min.

Sunday May 19, 2019 #

Running warm up/down 10:00 [2] 2.16 km (4:38 / km)
shoes: Inov-8 OROC 280 2014

PM Warm up run.

Orienteering 1:55:36 [3] 15.52 km (7:27 / km) +550m 6:20 / km
shoes: Inov-8 OROC 280 2014

PM Training at Moose Creek at 1:10000. Started off well. #10 kind of ruined it for me since I was in the right spot and spent about 15min making sure, the contours were bad not just in this spot but a lot of places. After that was discouraged and made a few other stupid mistakes. Great to back in the forest. My compass is a bit rusty but all the dead fall made it very hard for the first time back. Tired and didn't push after 10 at all, some tough steep climbs. Good training. Cool 5Cish.

Core 10:00 [3]

PM Core.

« Earlier | Later »