Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jun 29, 2019:

activity

time

miles

Strength

2:40:00

Running

2:19:07

18.6

(7:29)

29.94

(4:39)

Orienteering

1:59:07

15.02

(7:56)

24.18

(4:56)

140

Core

40:00

Total

7:38:14

33.63

54.12

140

1:30

0:00

» now

Saturday Jun 29, 2019 #

Running warm up/down 15:15 [2] 3.12 km (4:53 / km)
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering race 28:48 [5] 5.15 km (5:36 / km) +80m 5:11 / km
shoes: Inov-8 OROC 280 2016

AM AOA Middle Champs at Sandy McNabb at 1:10000. Good course, would have liked it to be a bit longer and more controls. Had a great run. A few hesitation to make sure and one hook to #7, also ran past the last control because I was running to the end of the flagging. Felt good but would have like to be able to push the pace a bit more. Knee pretty good. Nice out around 20C. Course distance 4.6km. 1st.

Running warm up/down 5:00 [2] 0.85 km (5:53 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run.

Running warm up/down 2:12 [2] 0.4 km (5:30 / km)
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering 20:16 [4] 3.92 km (5:10 / km)
shoes: Inov-8 OROC 280 2016

PM Relay at Sandy McNabb at 1:7500. Ran two legs. Map wasn't good at all in this area, a few mistakes in the same spot on both legs. This kind of threw everything off. Still lots of fun. Nice out 20C ish.
First leg 10:08 2.02km
Second leg 10:08 1.90km

Running warm up/down 2:00 [2] 0.34 km (5:53 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run, checking out the map and it is wrong.

Note

PM Stretch 15min.

Friday Jun 28, 2019 #

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Core 10:00 [3]

PM Core/Strength.

Note

PM Stretch 30min.

Thursday Jun 27, 2019 #

Strength warm up/down 20:00 [3]

AM Strength, hips, quads, lower legs.

Running warm up/down 15:00 [2] 3.24 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 27:06 [4] 7.05 km (3:51 / km)
shoes: Inov-8 X-Talon 190

PM Sprint otervals at MRU at 1:4000.6x1kmish R2'. Felt ok, legs a bit tired but managed a good pace, would have liked to be a bit faster though. Knee was ok. Good technically, one 8s mistake where I took a wrong turn and had to turn around. Nice 15C, E 15 km/h.
Times:
3:52.94 1.02km
4:01.85 1.05km
5:04.67 1.37km
4:22.02 1.13km
5:25.45 1.37km
4:19.97 1.11km

Running warm up/down 12:00 [2] 2.38 km (5:03 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Core 10:00 [3]

PM Core.

Wednesday Jun 26, 2019 #

Running warm up/down 15:00 [2] 3.18 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering race 30:27 [4] 4.88 km (6:14 / km)
shoes: Inov-8 X-Talon 212

PM FWOC Wednesday night meet at Cochrane Ranche at 1:5000. Decent orienteering, I think the map is a bit off in some places. Lost a bit too much time #4-1min just didn't see the control between the cliffs but should have known, #12-1min didn't read the map enough and though it was higher than it was, maybe should have taken the road. Otherwise pretty good. Knee ok. Nice out 16C.

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Inov-8 X-Talon 212

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 20:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 90min.

Tuesday Jun 25, 2019 #

Running warm up/down 17:00 [2] 3.75 km (4:32 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Running intervals 13:40 [4] 4.5 km (3:02 / km)
shoes: New Balance Zante Orange 2016

PM Intervals at Foothills with Jess and Mike, 800m r4', 1km r3:30', 800m r4', 800m r4', 800m R8' 2x150m r3'. Turned out to be quite a bit of rest but for the better being my first time doing intervals at the track in awhile. Felt pretty good, better than I thought I would, knee was good but a tad sore after. Pretty happy with the times for the first workout in awhile. Nice out 21C, N wind at 12 km/h.
Times:
2:27.57
3:04.15
2:26.05
2:26.20
2:28.55
24.32
23.81

Running warm up/down 12:00 [2] 2.25 km (5:20 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 20:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Monday Jun 24, 2019 #

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 90min.

Sunday Jun 23, 2019 #

Running warm up/down 10:00 [2] 2.18 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm up run.

Orienteering 12:30 [4] 3.18 km (3:56 / km) +60m 3:36 / km
shoes: Nike Air Zoom Pegasus34 DB

PM Sprint training at Ranchlands at 1:4000. Michael's course, pretty short but just what I needed. Nice to be back on a map. Definitely felt the elevation and jet lag. Felt ok, knee a bit sore. Decent, one micro route choice mistake 5s, otherwise good. Nice out 19C, light wind.

Running warm up/down 10:00 [2] 1.95 km (5:08 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 20:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

« Earlier | Later »