Training Log Archive: D-MANIn the 1 days ending Oct 11, 2013:
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Friday Oct 11, 2013 #
Orienteering 27:51 [2] 2.56 km (10:53 / km) +235m 7:27 / km
ahr:147 max:171 shoes: Inov-8 OROC 280 #2
AM Training (COC Model) at Sulpher Springs. Just jogging/walking to get use to the map and terrain style for the Middle and Long. I need everything I have for the Sprint this afternoon.
Running warm up/down 10:00 [2] 1.76 km (5:41 / km)
shoes: Asics GEL-Speedstar® 4 2010
PM Warm up run at McMaster University.
Orienteering race 14:27 [5] 3.65 km (3:58 / km) +30m 3:48 / km
shoes: Inov-8 X-Talon 190
PM COC Sprint at McMaster University at 1:4000. Really good race for me with two 5 sec mistakes on #3 and #15 and maybe one not so great route and of course loosing valuble time due to my lack of running speed. I spent 30 plus hours planning courses, analysing route choices and updating the map I had from 2006. I was very well prepared for the sprint mentally but could not do anything about my fitness situation. It was a nice night for a race in the mid teens. Ended up in 2nd place 39 seconds behind Will and 5 seconds ahead of Sergei. It was nice that my knee held up with no pain, it just felt a little more tired than normal.
Running warm up/down 10:00 [1] 1.28 km (7:49 / km)
shoes: Asics GEL-Speedstar® 4 2010
PM Warm down jog.
Flexibility 10:00 [0]
PM Stretch.