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Training Log Archive: D-MAN

In the 7 days ending Jul 27, 2019:

activity # timemileskm+m
  Running5 2:31:40 19.77(7:40) 31.81(4:46)
  Orienteering2 1:01:32 5.53(11:08) 8.9(6:55) 220
  Strength1 40:00
  Total5 4:13:12 25.3 40.71 220

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SuMoTuWeThFrSa

Saturday Jul 27, 2019 #

Running warm up/down 15:15 [2] 2.85 km (5:21 / km)
shoes: Inov-8 OROC 280 2016

AM Warm up run.

Orienteering race 45:29 [5] 4.7 km (9:41 / km) +180m 8:07 / km
shoes: Inov-8 OROC 280 2016

AM COC Middle at Kinadapt at 1:10000. An alright run. Some small mistakes and one big one at #12 just didn't see the cliff. Really tough running, hard to run fast at any point in the course. Warm around 28C. Happy with the win especially after being told my results were not good enough to go to WOC this year. Success is the best revenge.

Running warm up/down 10:15 [2] 1.71 km (6:00 / km)
shoes: Inov-8 OROC 280 2016

AM Warm down run.

Note

PM Stretch 30min.

Middle 11 - Splits

Friday Jul 26, 2019 #

Event: 2019 Canadian Orienteering Championships
 

Running warm up/down 15:15 [2] 3.14 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Warm up run.

Orienteering race 16:03 [5] 4.2 km (3:49 / km) +40m 3:39 / km
shoes: Nike Air Zoom Pegasus34 DB

AM COC Sprint at Le Centre de la Nature at 1:4000. Not a great race at all, too many poor routes and small mistakes. Not sure what was the issue. Hopefully just the first race in awhile. I think I was just too paranoid about running through the new out of bounds green so wasn't focused enough on just choosing good routes. Legs felt good but not great. Warm around 28C. Still happy with winning and WOC next year.

Running warm up/down 15:00 [2] 2.73 km (5:30 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM/PM Warm down run.

Note

PM Stretch 20min.

Course 6 - Splits

Thursday Jul 25, 2019 #

Running 15:01 [2] 3.17 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Warm up run in Montreal along the river and back. 10min easy, 5min pickup with the sprint map, 5min easy. Also did some drills and strides. Feel really good for tomorrow. Nice out 23C/27C with a light wind.

Running 5:00 [3] 1.26 km (3:58 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Pickup with the sprint map.

Note

PM Stretch 2 hours 20min.

Wednesday Jul 24, 2019 #

Note

PM Stretch 10min.

Tuesday Jul 23, 2019 #

Running 35:00 [2] 7.41 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Run around the Bottomlands maps at 1:4000. Decided to do my easy run with a map. Just made the course as I went. Felt alright. Hot out 28C felt like 32C, light wind.

Note

PM Stretch 90min.

Monday Jul 22, 2019 #

Running warm up/down 17:00 [2] 3.71 km (4:35 / km)
shoes: Nike Air Zoom Pegasus34 DB

AM Warm up run.

Running intervals 8:54 [4] 3.0 km (2:58 / km)
shoes: New Balance Zante Orange 2016

PM Intervals at Foothills, 1km R3’ 1km R3’ 600m R2:30’ 400m. Just a short fast taper workout for COC's. Felt a bit tired especially in the legs. Should be feeling great by Friday though! Still good times especially at altitude. Ran alone. Nice out 25C, light SE wind at 9km/h, but felt it.
Times:
2:59.64
3:00.57
1:46.65
67.37

Running warm up/down 15:00 [2] 2.83 km (5:18 / km)
shoes: Nike Air Zoom Pegasus34 DB

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 60min.

Sunday Jul 21, 2019 #

Note
(rest day)

PM Stretch 2h30min.

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