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Training Log Archive: dkonotopetz

In the 7 days ending Oct 12, 2010:

activity

time

miles

Orienteering

4:17:05

19.39

(13:16)

31.2

(8:14)

1509

79 /

94c

84%

Running

3:09:29

25.24

(7:30)

40.62

(4:40)

Cycling

35:07

8.87

(3:57)

14.28

(2:28)

Total

8:01:41

53.5

(9:00)

86.1

(5:36)

1543

79 /

94c

84%

2:40

0:00

» now

Tuesday Oct 12, 2010 #

Event: Niagara Falls Sprints

3 PM

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: Nike Air Pegasus+ 25 2008

Warm-up.

Orienteering race 10:50 [5] ** 2.5 km (4:20 / km) +37m 4:02 / km
spiked:15/15c shoes: Nike Air Pegasus+ 25 2008

Niagara Falls Sprint, Niagara Falls State Park (Goat Island), Niagara Falls, NY. Placed 1st.

4 PM

Running warm up/down 7:10 [2] 1.4 km (5:07 / km)
shoes: Nike Air Pegasus+ 25 2008

Warm-down.

7 PM

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: Nike Air Pegasus+ 25 2008

Warm-up.

Orienteering 10:58 [3] ** 2.5 km (4:23 / km) +37m 4:05 / km
shoes: Nike Air Pegasus+ 25 2008

Niagara Falls Sprint, Niagara Falls State Park (Goat Island), Niagara Falls, NY. Goal was to beat my time from the afternoon sprint. Not too dark out with lots of street lights, so I didn't take a headlamp. Took a map, but didn't look at it once. Looking at the splits of both races, I was tied with my afternoon time at control #12 (9:00) and then I slowed slightly to the last three controls (12.5 meters uphill). Finished 8 second behind my afternoon time. Placed 1st. What an amazing sprint venue, thanks to BFLO!

Monday Oct 11, 2010 #

9 AM

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

C • consistent 2

Orienteering race 1:02:22 [5] *** 7.2 km (8:40 / km) +360m 6:56 / km
spiked:17/22c shoes: LaSportiva Crosslite 2010

GLOF O-Cross, Suphur Springs, Hamilton, ON.

Sunday Oct 10, 2010 #

10 AM

Running warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering 1:44:16 [5] *** 12.1 km (8:37 / km) +695m 6:42 / km
spiked:20/23c shoes: LaSportiva Crosslite 2010

GLOF Long, Sulphur Springs, Hamilton, ON.

Long 8 - Splits

Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest

11 AM

Running warm up/down 9:00 [2] 1.7 km (5:18 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering race 18:56 [5] *** 2.2 km (8:36 / km) +130m 6:39 / km
spiked:13/16c shoes: LaSportiva Crosslite 2010

GLOF Sprint (WRE), Canterbury Hills, Hamilton, ON.

4 PM

Running warm up/down 5:00 [2] *** 0.95 km (5:16 / km)
shoes: LaSportiva Crosslite 2010

Warm-up.

Orienteering race 49:43 [5] *** 4.7 km (10:35 / km) +250m 8:21 / km
spiked:14/18c shoes: LaSportiva Crosslite 2010

GLOF Middle, Sulphur Springs, Hamilton, ON.

Sprint 5 - Splits

Middle 8 - Splits

Thursday Oct 7, 2010 #

12 PM

Cycling 23:22 [3] 9.58 km (2:26 / km)

Clifton St., Portage Ave. to the U of W, Portage Ave., Donald St., Broadway Ave. and Balmoral St.

Wednesday Oct 6, 2010 #

1 PM

Cycling 11:45 [3] 4.7 km (2:30 / km)
shoes: Asics Gel-Speedstar 4 2009

To the U of W and back.

6 PM

Running long 2:28:19 [4] 32.77 km (4:32 / km) +34m 4:30 / km
shoes: Asics Gel-Speedstar 4 2009

Assiniboine Ave., across the Norwood Bridge, Lyndale Dr., St.Mary's Ave., Rosewarne Ave., Dunkirk Dr., St. Vital Rd., River Rd., Bishop Grandin Blvd., Pembina Hwy., University Cr., Chancellor Matheson Rd., around the University of Manitoba track, Chancellor Matheson Rd., University Cr., Pembina Hwy., Crescent Dr., Crane Ave., South Dr., North Dr., Oakenwald Ave., Wicklow St., Point Rd., Pembina Hwy. and Stafford St.

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