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Training Log Archive: dkonotopetz

In the 7 days ending Jun 26, 2010:

activity # timemileskm+m
  Cycling9 4:56:51 66.46(4:28) 106.96(2:47)
  Inline Skating4 2:05:16 25.79(4:51) 41.5(3:01) 42
  Running3 1:56:31 16.6(7:01) 26.72(4:22) 13
  Orienteering1 25:34 2.36(10:50) 3.8(6:44) 1811 /12c91%
  Total16 9:24:12 111.21(5:04) 178.98(3:09) 7311 /12c91%

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Saturday Jun 26, 2010 #

4 PM

Cycling 24:57 [2] 9.1 km (2:45 / km)

McDermot Ave. and Main St. and back.

Friday Jun 25, 2010 #

6 AM

Cycling 21:37 [3] 9.07 km (2:23 / km)

McDermot Ave. and Main St. and back.
8 PM

Cycling 29:21 [1] 9.13 km (3:13 / km)

Balmoral St., Broadway Ave., Colony St., York Ave., Hargrave St., Portage Ave, Pioneer Ave., Waterfront Dr., through The Forks and Assiniboine Ave.

Thursday Jun 24, 2010 #

6 PM

Cycling 36:33 [3] 15.05 km (2:26 / km)

Stafford St., Pembina Hwy., Point Rd., Oakenwald Ave., North Dr. to the start of the orienteering race.

Running warm up/down 8:18 [2] 1.62 km (5:07 / km) +1m 5:06 / km
shoes: Nike Air Pagasus 2007+ Clim

Warm-up.
7 PM

Orienteering 25:34 [5] * 3.8 km (6:44 / km) +18m 6:34 / km
spiked:11/12c shoes: Nike Air Pagasus 2007+ Clim

Wildwood Park. Lost 0:15 on #5 (wrong spot), 0:15 on #6, 4:10 on #9 (wrong spot), 1:00 on #15 (wrong spot) and was told not to go to #16 because it was in the wrong spot.
8 PM

Running 8:00 [3] 1.7 km (4:42 / km) +3m 4:40 / km
shoes: Nike Air Pagasus 2007+ Clim

With Steven collecting controls #1, #10, #14 and #13.
11 PM

Cycling 22:21 [2] 9.1 km (2:27 / km)

McDermot Ave. and Main St. and back.

Wednesday Jun 23, 2010 #

4 PM

Cycling 14:04 [1] 4.25 km (3:19 / km)

Arlington St., Portage Ave. and Clifton St.
7 PM

Inline Skating 15:43 [2] 4.32 km (3:38 / km) +6m 3:37 / km

To the Kelvin High School track and back 2 times.

Inline Skating 19:12 [2] 5.33 km (3:36 / km)

Warm-up, head over toe half and full hawk.

Inline Skating 6:19 [3] 3.0 km (2:06 / km)

Pursuit relay with Barend and Randy vs. Dave, Matt and Greg. Then with Matt and Randy vs. Dave, Barend and Greg. The first time we finished about 20 meters ahead of them and the second time we almost caught them. 1 lap trial run, 4 laps x 2.
8 PM

Inline Skating warm up/down 14:07 [1] 3.33 km (4:14 / km)

Skating on outside edges and cool down.

Inline Skating 20:15 [2] 6.01 km (3:22 / km) +6m 3:21 / km

From the Kelvin Track, Academy Rd., Welington Cr. to Borebank St. and back.

Tuesday Jun 22, 2010 #

12 AM

Cycling 1:26:54 [2] 30.17 km (2:53 / km)

Harrow St., Drunmore Ave., Guelph St., Grosvenor Ave., Elm St., Kingsway Ave., Lockwood St., Fulham Ave., Wellington Cr., across the Assiniboine Park footbridge, Portage Ave., Broadway Ave., Borrowman Pl., Portage Ave., St. Mary's Ave., Colony St., York Ave., Memorial Blvd., Broadway Ave., Kennedy St., Assiniboine Ave., across the Norwood Bridge, Lyndale Dr., St. Mary's Rd., Rosewarne Ave., Kingston Row., Riverdale Ave. footbridge, Jubilee Ave., Pembina Hwy. and Stafford St.
7 PM

Inline Skating 8:00 [3] 3.99 km (2:00 / km) +1m 2:00 / km

Birds Hill Provincial Park. Skated from the Chicadee Parking lot to just past the beach road. It started to rain, so I hitched a ride back to my car to save some bearings. It started to rain even harder and there was loonie sized hail (the biggest I have ever seen)!!
9 PM

Inline Skating 41:40 [3] 15.52 km (2:41 / km) +29m 2:40 / km

Wellington Cr. to Assiniboine Park, around the 3.52 km. loop and back. Loop time: 7:51, one of my faster times.
10 PM

Cycling 23:44 [1] 8.0 km (2:58 / km)

Strathcona St., Riddle Ave., across Omands Creek to St. Matthews Ave. and Empress St. and back.

Monday Jun 21, 2010 #

3 PM

Cycling 37:20 [1] 13.09 km (2:51 / km)

To Whittier Park. Waterfront St., Mill St., Poineer Ave., Waterfront Dr., through The Forks on the way back.

Sunday Jun 20, 2010 #

Note

Manitoba Half Marathon
7 AM

Running warm up/down 12:00 [3] 2.3 km (5:13 / km)
shoes: Asics Gel-Speedstar 4 2009

Running race 1:28:13 [5] 21.1 km (4:11 / km) +9m 4:10 / km
shoes: Asics Gel-Speedstar 4 2009

Hot morning, +17/+19, S 22/SW 15-22 km./hr. wind. I would have liked it to be much cooler (0 to +10 is ideal) because once again the heat hurt by performance (the last 5 miles with no shade were particularly hot). It seems like I cannot get enough fluid in me despite taking water at every aid station. Passed the first mile in 6:07, 5 km.- 19:49, 10 km.- 40:40. Felt like I slowed down by around 10-15 seconds per mile after mile 6. Never really got into a group of runners, which would have helped pacing and drafting. Completely soaked by the end. Wanted to go under 1:25:00, but still happy with the new PB. Placed 6/159 in the 20-24 age group and 40th overall. New PB's in 5 km., 10 km., 1/2 and marathon in the last 2 months!
C • Good job. 1

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