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Training Log Archive: D-MAN

In the 7 days ending Apr 30, 2017:

activity	#	time	miles		km		+m
Orienteering	4	3:47:35	23.71	(9:36)	38.15	(5:58)	791
Running	6	3:12:30	25.25	(7:37)	40.64	(4:44)	190
Core	2	20:00
Strength	1	15:00
Total	6	7:35:05	48.96		78.79		981

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Sunday Apr 30, 2017 #

Orienteering warm up/down 15:20 [2] 2.66 km (5:46 / km) +20m 5:33 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run on the warm up map.

Orienteering race 1:29:39 [5] 14.0 km (6:24 / km) +240m 5:54 / km
shoes: Inov-8 OROC 280 2015

AM/PM Team trials Long at MIlle Lacs Kathio State Park at 1:15000. Ran 16.38km on my gps. 50s to #2 (bad compass and didn't correct it), 60s to #9 (was under estimating my distance the whole race and I payed for it here by thinking my control was at another marsh), 60s to #10 (too may unmapped marshes that were just wet depressions so lost contact), 15s to #11 (slow hooked it), 30s to #12 (came off the marsh wrong and hooked it). Could have been a bit better technically but all the extra water that looked like marshes make it tough, also struggled with my distance judgement. Felt strong today. Cool 6-8C. 1st place again.

Route: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Running warm up/down 10:00 [2] 1.55 km (6:27 / km) +20m 6:04 / km
shoes: Inov-8 OROC 280 2015

PM Warm down run.

Blue - Splits

Saturday Apr 29, 2017 #

Orienteering warm up/down 15:30 [2] 2.45 km (6:20 / km) +30m 5:58 / km
shoes: Inov-8 OROC 280 2015

AM Warm up run on the warm up map.

Orienteering race 36:49 [5] 5.3 km (6:57 / km) +260m 5:35 / km
shoes: Inov-8 OROC 280 2015

PM Team trials Middle at Interstate State Park at 1:10000. Ran 5.94km on my gps. 15s to #3 (just hooked it), 30s to #8 (misread the map and over ran it had to come back), 40s to #10 (slow into the control as the map wasn't making sense and hooked it), 30s to #13 (came off the marsh wrong and hooked it), 15s to #17 (slow-couldn't see the marsh and open area), 30s to #18 (bad compass and slow, hooked it), 15s to #19 (shouldn't have run down to the road). Too many mistakes. Still happy with it for the first forest race of the year. It was hard to run fast anywhere so didn't really feel tired by the end. Nice temp, 8C. 1st place again.

Route: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Running warm up/down 15:20 [2] 2.28 km (6:44 / km) +15m 6:31 / km
shoes: Inov-8 OROC 280 2015

AM Warm down run.

Note

PM Ice bath 10min.
PM Stretch 60min.

Blue - Splits

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet

Running warm up/down 15:15 [2] 2.92 km (5:13 / km) +10m 5:08 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering race 15:42 [5] 4.22 km (3:43 / km) +70m 3:26 / km
shoes: Inov-8 X-Talon 190 2016

PM Team trials sprint at Como Park in St. Paul MN at 1:5000. A bit rushed at the start, lost 15s to #1 (didn't read the map enough), 5s to #6 (missed the trail, had to cut through the green), 5s to #22 (thought I was suppose to go to #24). Tried to push hard. My navigation could have been better but happy with it for my first race in a long time. 8C light wind. 1st by quite a bit.

Route: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

C • Team trials 2

Running warm up/down 15:15 [2] 2.42 km (6:18 / km) +10m 6:10 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Note

PM Stretch 60min.
PM Ice bath 10min.

Long - Splits

Thursday Apr 27, 2017 #

Note
(rest day)

PM Stretch 60min.

Wednesday Apr 26, 2017 #

Running 1:00:00 [3] 13.54 km (4:26 / km) +35m 4:22 / km
shoes: Nike Air Zoom Elite 8 2017

PM Run to Assiniboine Park and back through Wolseley. Cool 5C, colder with the NE wind at 30 km/h.

Core 10:00 [3]

PM Core.

Tuesday Apr 25, 2017 #

Running warm up/down 15:15 [2] 3.31 km (4:36 / km) +5m 4:34 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run around Wolseley and to Wellington.

Running tempo 30:00 [4] 8.73 km (3:26 / km) +35m 3:22 / km
shoes: Nike Air Zoom Elite 8 2017

PM Tempo down Wellington, almost to Assiniboine Park gates and back. Nice out 6C, N wind at 25 km/h but was sheltered for most of it. Felt quite strong today probably from the easier training lately.

Running warm up/down 15:15 [2] 3.12 km (4:53 / km) +10m 4:49 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run around Wolseley.

Strength 15:00 [3]

PM Strength/Core.

Note

PM Stretch 15min.

Monday Apr 24, 2017 #

Running warm up/down 16:10 [2] 2.77 km (5:50 / km) +50m 5:21 / km
shoes: Inov-8 OROC 280 2014

PM Warm up run at Hogsback in the terrain, no map.

Orienteering 54:35 [3] 9.52 km (5:44 / km) +171m 5:16 / km
shoes: Inov-8 OROC 280 2014

PM Training at Hogsback (ran part of the WCOC Long), 30min on 1:15000 and 25min at 1:10000. Impossible to run and read the 1:15000 without a magnifier. It was snowing/raining so the magnifier was useless most of the time anyway. The terrain was so detailed. Much nicer running on the 1:10000. Some stupid mistakes but I freezing from the temp, snow and wind. Cold -1C and even colder with the strong N wind.

Core 10:00 [3]

PM Core.

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