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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running6 4:47:50 38.13(7:33) 61.37(4:41) 190
  Orienteering3 2:30:57 20.64(7:19) 33.22(4:33) 453
  Strength1 30:00
  Core2 20:00
  Total6 8:08:47 58.78 94.59 643

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

Running warm up/down 15:15 [2] 2.75 km (5:33 / km) +40m 5:10 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm up run.

Orienteering race 12:48 [5] 3.0 km (4:16 / km) +70m 3:49 / km
shoes: Inov-8 X-Talon 190 2016

AM SI Race #4-Setup at Queen's Park at 1:4000. Another good one but a few too many mistakes. Tough running uphill in the slushy snow and hard to read the map as a lot of important ground features were covered. Hesitant to #4 which cost me a few seconds, hooked #11 which was about 6-8s, bad route to #17-5s, and #19- had to stop because I was confused with all the ground features being covered-8s. Cool, 5C.

Running warm up/down 5:00 [2] 0.83 km (6:01 / km) +15m 5:31 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Warm down run.

Running warm up/down 3:00 [2] 0.51 km (5:53 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Quick warm up run.

Orienteering race 12:30 [5] 3.0 km (4:10 / km) +78m 3:41 / km
shoes: Inov-8 X-Talon 190 2016

PM SI Race #5- Chase at Queen's Park at 1:4000. Another good one. Pretty confusing how they blocked off stuff in the terrain but not on the map at the start! Way too hesitant at the beginning and wasn't reading the map enough. Other than that I think I had a solid race and almost made a big mistake at #22 and went to the wrong side of the path but caught it just in time and only had to slow down a bit and maybe lost a few seconds. Nice out 6C.

Running warm up/down 5:15 [2] 0.8 km (6:34 / km) +15m 6:00 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Orienteering 23:00 [2] 4.07 km (5:39 / km) +60m 5:16 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Training at Byrne Creek. Map memory, run a short loop memorizing a short course and then run it. Did all 8 loops with Mike. Tired, went quite hard on a few.

Saturday Feb 11, 2017 #

Running warm up/down 15:30 [2] 2.96 km (5:14 / km) +35m 4:57 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Orienteering race 14:19 [5] 3.5 km (4:05 / km) +48m 3:50 / km
shoes: Inov-8 X-Talon 190 2016

AM SI Race #2 at Lafarge Lake at 1:5000. Another solid run, a few hesitations/slow downs but still a very good run, just finding it harder to navigate with all the snow covering the ground features I normally rely on. Pretty icy in places and quite a bit of snow pulsing haha, cool around 5C.

Running 3:15 [2] 0.58 km (5:36 / km) +5m 5:22 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM Run over to the start of the training.

Orienteering 19:45 [2] 3.8 km (5:12 / km) +40m 4:56 / km
shoes: Nike Air Zoom Pegasus 32 2016

AM/PM Training at Lafarge Lake at 1:5000. Route choice, took it nice and easy.

Running warm up/down 12:30 [2] 2.44 km (5:07 / km) +40m 4:44 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run to Poirier.

Orienteering race 10:29 [5] 3.0 km (3:30 / km) +18m 3:24 / km
shoes: Inov-8 X-Talon 190 2016

PM SI Race #3- Farsta at Poirier at 1:5000. A few more hesitations than I would have liked and started off from one control 5m in the wrong direction. Also lost a good 10s not knowing what to do at the last control since there was no line and or finish on the map. Usually my most favorite race and still was great fun, just way too short. Snow wasn't too bad for this one but I managed to fall on some slippery marble or something. Also don't think it was 3km shortest route. Nice out 6C.

Orienteering 12:52 [2] 2.59 km (4:58 / km) +18m 4:48 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Training at Poirier at 1:5000. Route choice and knowing exactly where the control is. Took it easy.

Running warm up/down 10:00 [2] 1.81 km (5:31 / km) +20m 5:14 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Orienteering race 8:46 [5] 2.3 km (3:49 / km) +38m 3:31 / km
shoes: Inov-8 X-Talon 190 2016

PM Two person relay with Chris at Citadel at 1:5000. Two fun physically tough loops in the snow. We ended up third behind some strong teams. I ran 1st and third- 1st loop 1.2km- 4:21, 2nd loop 1.2km- 4:25. Cool, 5C.

Running warm up/down 5:00 [2] 0.82 km (6:06 / km) +5m 5:55 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Note

PM Stretch 20min.

Friday Feb 10, 2017 #

Orienteering 23:30 [2] 4.36 km (5:23 / km) +45m 5:08 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM First training at Stanley Park at 1:5000. Point to point, corridor and line o. Nice to get out on a map before the race even if it was a bit sketchy in places.

Running warm up/down 15:00 [2] 3.07 km (4:53 / km) +5m 4:51 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm up run.

Orienteering race 12:58 [5] 3.6 km (3:36 / km) +38m 3:25 / km
shoes: Inov-8 X-Talon 190 2016

PM SI Race #1 at Stanley Park at 1:5000. Had a decent race, good decisive routes. Maybe lost a bit of time on my route to #16-10sec?! (probably my slightly longer route would have been faster but I really had to slow down to understand the map since the snow was covering the paths which made it a bit more confusing), 5sec hook to #17, other than that pretty solid run. Pretty sure #5 was slightly in the wrong spot but luckily I saw it and it didn't effect me. Cool, pretty windy and a bit of rain for the first bit, around 5C.

Running warm up/down 10:00 [2] 1.75 km (5:43 / km) +10m 5:33 / km
shoes: Nike Air Zoom Pegasus 32 2016

PM Warm down run.

Note

PM Stretch 45min.

Thursday Feb 9, 2017 #

Note
(rest day)

PM Stretch 45min.

Wednesday Feb 8, 2017 #

Running 1:00:00 [2] 12.6 km (4:46 / km)
shoes: Nike Air Zoom Pegasus 32 2016

PM Run in the Oval, 28 laps.

Tuesday Feb 7, 2017 #

Running warm up/down 17:08 [2] 3.6 km (4:46 / km)
shoes: New Balance Zante Orange 2016

PM Warm up run, 8 laps.

Running intervals 14:51 [4] 4.8 km (3:06 / km)
shoes: New Balance Zante Orange 2016

PM Intervals 6x800m r90''. Definetely felt a little more tired from the slightly faster run yesterday. Oops actually wanted to have 2min recovery...no wonder I felt so dead and not recovered before the next rep! Ran alone again which also probably made it harder. Better workout than I thought since I only took 90sec rest. Also just did 6 as a bit of a taper and so I don't kill myself before sprint camp.
Times:
2:29.52
2:30.55
2:29.97
2:30.27
2:29.22
2:22.02

Running warm up/down 20:13 [2] 4.05 km (5:00 / km)
shoes: New Balance Zante Orange 2016

PM Warm down run, 9 laps.

Strength 30:00 [4]

PM Weights.

Core 10:00 [3]

PM Core.

Monday Feb 6, 2017 #

Running 1:15:53 [3] 18.0 km (4:13 / km)
shoes: New Balance Zante Orange 2016

PM Run in the Oval since it was super cold and we just got 15cm of snow. 40 laps was hella boring by myself.

Core 10:00 [3]

PM Core.

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