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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 25, 2021:

activity # timemileskm+m
  Running6 4:05:24 31.75(7:44) 51.1(4:48) 87
  Orienteering3 1:27:52 11.56(7:36) 18.61(4:43) 50
  Core3 30:00
  Strength2 30:00
  Total6 6:33:16 43.32 69.71 137

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SuMoTuWeThFrSa

Saturday Sep 25, 2021 #

Running warm up/down 15:15 [2] 3.14 km (4:51 / km)
shoes: Inov-8 OROC 280 2016

PM Warm up run.

Orienteering race 29:45 [5] 5.83 km (5:06 / km)
shoes: Inov-8 OROC 280 2016

AOC middle distance at Beaver lake at 1:10000. Course distance 5.0km 120m. Pretty good race, two stupid small mistakes. Jammed my ankle/foot a bit, lots of deadfall so quite physical. Nice out around 18C.

Orienteering warm up/down 15:00 [2] 2.52 km (5:57 / km)
shoes: Inov-8 OROC 280 2016

PM Warm down run re running the two legs I messed up, #4 there is a bit more contour detail and its a bit thicker, #5 didnt use my compass enough on the final attack and the marshes being so dry confused me to think a depression was a dry marsh.

Note

PM Stretch 2 hours.

Friday Sep 24, 2021 #

Note
(rest day)

PM Stretch 2 hours.

Thursday Sep 23, 2021 #

Running warm up/down 15:15 [2] 3.18 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm up run.

Orienteering 15:24 [4] 4.27 km (3:36 / km)
shoes: Inov-8 X-Talon 190 2016

PM Sprint Training at SAIT at 1:4000. A really nice course I designed with lots of fences and route choice. Good routes and decisions. One 55m longer route choice, plus 10s. Good speed. Felt pretty good. This is probably a good test course. Nice out 14C, SE 9 km/h.

Running warm up/down 15:25 [2] 3.01 km (5:07 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 90min.

Wednesday Sep 22, 2021 #

Running 1:00:00 [2] 11.98 km (5:01 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Run S along Nose Creek and back. Felt really tired. Nice out 17C, SW 17 km/h.

Core 10:00 [3]

PM Core.

Note

PM Stretch 2 hours.

Tuesday Sep 21, 2021 #

Running 46:00 [2] 9.49 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Run S along Nose Creek and back. Felt a bit tired. Nice out 19C, W 19 km/h.

Core 10:00 [3]

AM Core.

Note

PM Stretch 10min.

Monday Sep 20, 2021 #

Running 17:10 [3] 3.67 km (4:41 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM Warm up run.

Running intervals 28:19 [4] 7.01 km (4:02 / km)
shoes: Nike Air Zoom Pegasus 34 Red

AM/PM L-loops/hill workout at Canmore Park with Mike. 2X- L-loop,5xhills-fast (10m climb each hill), run back down, 4xstride with run back. Did 2 sets. Felt ok. Definitely harder with the L-loop to start. Nice out 15C, NE 9 km/h.
L-loops
3:37.97
3:35.22

Running warm up/down 15:00 [2] 2.95 km (5:05 / km)
shoes: Nike Air Zoom Pegasus 34 Red

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 75min.

Sunday Sep 19, 2021 #

Running warm up/down 15:00 [3] 2.92 km (5:08 / km) +87m 4:28 / km
shoes: Inov-8 X-Talon 212

PM Run warm up to the start.

Orienteering 27:43 [3] 5.99 km (4:38 / km) +50m 4:27 / km
shoes: Inov-8 X-Talon 212

PM O Training at Nose Hill Central at 1:10000. Three loops from sogo last week. Good speed and bearings. Nice out 15C, light wind.

Running warm up/down 18:00 [2] 3.75 km (4:48 / km)
shoes: Inov-8 X-Talon 212

PM Run back to the car.

Core 10:00 [3]

PM Core.

Note

PM Stretch 60min.

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