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Training Log Archive: D-MAN

In the 7 days ending Oct 13, 2013:

activity # timemileskm+m
  Orienteering4 3:22:43 15.71(12:54) 25.29(8:01) 1245
  Walking1 3:00:00
  Cycling2 1:40:34 23.99(4:12) 38.61(2:36) 340
  Flexibility6 1:05:00
  Running3 58:30 5.64(10:22) 9.08(6:27) 167
  Strength1 30:00
  Core1 5:00
  Total7 10:41:47 45.35 72.98 1752
  [1-5]5 6:36:47

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MoTuWeThFrSaSu

Sunday Oct 13, 2013 #

Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +54m 5:05 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 1:37:29 [5] 11.6 km (8:24 / km) +610m 6:39 / km
shoes: Inov-8 OROC 280 #2

AM/PM COC Long at Sulpher Springs at 1:10000. My legs were definately more tired than they should have been from the previous two days of hard races. If I was in proper shape this would have not been the case but after three weeks off of running this was to be expected. The course was very physically demading and I didn't have the speed and endurance to perform my best. Despite my phsicall condition my navigation was not perfect either with a few bad routes unintentionally from the added fatigue of not being in shape and somehow I managed to skip #21 and headed straight from 20 to 22 and had to go back which definitely cost me valuable time. Despite the cirrumstance I ended up in 4th place which I think was the most impressive result for me considering everthing. My kind of weather for the long, a bit of rain and cooler temps around the mid teens. Actually ran 14.09 km.

Running warm up/down 8:30 [1] 1.02 km (8:20 / km) +21m 7:33 / km
shoes: Inov-8 OROC 280 #2

PM Warm down jog.

Flexibility 10:00 [0]

PM Stretch.

Long Course 10 - Splits

Saturday Oct 12, 2013 #

Running warm up/down 10:00 [2] 1.81 km (5:31 / km) +63m 4:42 / km
shoes: Inov-8 OROC 280 #2

AM Warm up run.

Orienteering race 35:54 [5] 4.6 km (7:48 / km) +270m 6:02 / km
shoes: Inov-8 OROC 280 #2

AM COC Middle at Sulpher Springs at 1:10000. My legs were definately sore and a bit tired from the sprint yesterday. I knew the middle would be very technically challenging so my plan was to take it easy at the start since I guessed the start would be very technically. I managed to get thought the very technical part of the course in great shape but made about 1:10 at #9, 30 sec on #11 and somehow missed #17 lossing another 1:15. It turned out to be good enough for a bronze medal but I am convinced if that if I nailed #17 I would have taken the gold....dam. Another nice day in the upper teens.

Running warm up/down 10:00 [1] 1.51 km (6:37 / km) +29m 6:03 / km
shoes: Inov-8 OROC 280 #2

PM Warm down jog.

Flexibility 10:00 [0]

PM Stretch.

Middle Course 10 - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 

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.

Sprint Course 5b - Splits

Thursday Oct 10, 2013 #

Note

COC Preview
http://damiankonotopetz.blogspot.ca/2013/10/coc-pr...

Walking 3:00:00 [0]
shoes: Nike Air Pegasus 27 2011

AM/PM You know, getting familiar with McMaster. Sprint prep.

Flexibility 20:00 [0]

PM Stretch.

Wednesday Oct 9, 2013 #

Flexibility 10:00 [0]

AM Stretch.

Tuesday Oct 8, 2013 #

Cycling 57:38 [3] 24.21 km (2:23 / km) +340m 2:13 / km
shoes: Northwave Revolution Road Shoe

AM Bike to Marda Loop Physio and back home. Cool Morning 8C, W wind at 15 km/h.
Average 25.3 km/h
Max Speed 64.4 km/h
1738.1 kilometers to date. (Accumulative from before and now 6919.3 Kilometers to date)

Cycling 11:10 [2] 3.6 km (3:06 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C. Raining on the way back.

Cycling 10:40 [2] 3.6 km (2:58 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the U of C.

Monday Oct 7, 2013 #

Cycling 10:47 [2] 3.6 km (3:00 / km)
shoes: Adidas Casual

AM Bike to and back from the U of C.

Cycling 10:19 [2] 3.6 km (2:52 / km)
shoes: Nike Air Pegasus 27 2011

PM Bike to and back from the Oval.

Flexibility 5:00 [0]
shoes: Nike Air Pegasus 27 2011

PM Stretch.

Strength 30:00 [4]
shoes: Nike Air Pegasus 27 2011

PM Strength, a bunch of different exercises to get my quad firing better and strengthen it which will help my knee.

Core 5:00 [3]
shoes: Nike Air Pegasus 27 2011

PM Core/Strength.

Orienteering 27:02 [2] 2.88 km (9:23 / km) +100m 8:00 / km
ahr:152 max:176 shoes: Nike Air Pegasus 27 2011

PM Training at Bow Valley with Michael but only ran some of the course together. Jogged the 2009 Barbones course 5.Cool night 8C and a bit of light rain at the start, felt colder in the open areas with the cold strong W wind. Really great training before COC's with tons of contour detail. Knee felt fine, the tape jod I got done earlier by the Dinos AT might have helped. No mistakes and feeling great about COC's. Hopefully the knee holds up and I can have some great races.

Note

My knee is feeling better than it ever has, looking good for COC's. It feels fine even after the training tonight but its hard to tell because I was just jogging. I have another physio appointment tomorrow morning which should make it feel even better and ready for COC'S!!

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