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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dkonotopetz

In the 12 days ending Jul 11, 2022:

activity # timemileskm+m
  Orienteering11 11:12:29 33.74(19:56) 54.3(12:23) 1675132 /168c78%
  Hiking3 6:59:00 18.89(22:11) 30.4(13:47) 1400
  Whitewater Rafting1 1:30:00 6.21(14:29) 10.0(9:00)
  Running8 48:00 5.47(8:47) 8.8(5:27) 10
  Total20 20:29:29 64.31(19:07) 103.5(11:53) 3085132 /168c78%

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Sunday Jul 10, 2022 #

10 AM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Inov-8 Terraultra 2022

Warm-up.
11 AM

Orienteering race 47:11 [5] **** 4.6 km (10:15 / km) +185m 8:32 / km
shoes: Inov-8 Terraultra 2022

COC Middle, Ramparts, Cranbrook, British Columbia. Made a 1:00 mistake on #1, 2:30 on #5 and 0:40 on #11.

Saturday Jul 9, 2022 #

12 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Inov-8 Terraultra 2022

Warm-up.

Orienteering 2:04:00 [5] 11.7 km (10:36 / km) +420m 8:59 / km
spiked:18/22c shoes: Inov-8 Terraultra 2022

COC Long, Eager Hills, Cranbrook, British Columbia. Made a 0:30 mistake on #1, 1:30 on #3, 1:00 on #20 and 7:30 on #23.

Friday Jul 8, 2022 #

10 AM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Inov-8 Terraultra 2022

Warm-up.
11 AM

Orienteering race 23:12 [5] **** 3.2 km (7:15 / km) +45m 6:46 / km
spiked:15/17c shoes: Inov-8 Terraultra 2022

COC Sprint, Kimberley Nordic Centre, Kimberley, British Columbia. Made a 0:40 mistake on #7 and 0:30 on #12. Happy with my run!
2 PM

Orienteering race 37:31 [5] **** 2.0 km (18:46 / km)
spiked:12/16c shoes: Inov-8 Terraultra 2022

HPP Relay, Kimberly Nordic Centre, Kimberley, British Columbia. Made a 10:00 mistake on #1, 3:00 on #3, 0:20 on #7 and 1:00 on #15.

Thursday Jul 7, 2022 #

Event: Canadian Orienteering Championships (COC)
 
2 PM

Orienteering 33:30 [2] **** 2.0 km (16:45 / km)
spiked:9/9c shoes: Inov-8 Terraultra 2022

COC Middle Model Event, Ramparts, Cranbrook, British Columbia. 6 controls, 3 controls twice.
3 PM

Orienteering 35:00 [2] **** 2.5 km (14:00 / km)
spiked:13/13c shoes: Inov-8 Terraultra 2022

COC Long Model Event, Double Duck, Cranbrook, British Columbia. 10 controls, 3 controls twice.

Wednesday Jul 6, 2022 #

Hiking 5:00:00 [1] 22.0 km (13:38 / km) +1000m 11:07 / km
shoes: Inov-8 Terraultra 2022

Crypt Lake Trail, Waterton Lakes National Park, Alberta. Amazing hike complete with lots of wildflowers, snow, partly frozen Crypt lake, swim, detour to Montana and a black bear encounter.

Tuesday Jul 5, 2022 #

12 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Inov-8 Terraultra 2022

Warm-up.

Orienteering race 1:04:38 [5] *** 5.9 km (10:57 / km) +190m 9:26 / km
spiked:11/14c shoes: Inov-8 Terraultra 2022

Barebones Event #2, Pass Powderkeg, Blairmore, Alberta. Made a 1:00 mistake on #3, 0:30 on #8 and 1:30 on #13.

Monday C5 - Splits

Tuesday C5 - Splits

Monday Jul 4, 2022 #

Event: AOA Crowsnest Barebones Orienteering
 
9 AM

Whitewater Rafting 1:30:00 [2] 10.0 km (9:00 / km)

Kananaskis River, Alberta.
7 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Inov-8 Terraultra 2022

Orienteering race 1:07:38 [5] *** 5.7 km (11:52 / km) +245m 9:46 / km
spiked:12/16c shoes: Inov-8 Terraultra 2022

Barebones Event #1, Pass Powderkeg, Blairmore, Alberta. Late start due to being delayed because of car problems in Calgary. Made a 2:00 mistake on #3, 2:00 on #6, 3:30 on #11 and 2:00 on #14.

Monday C5 - Splits

Sunday Jul 3, 2022 #

12 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Inov-8 Terraultra 2022

Warm-up.
1 PM

Orienteering race 2:25:18 [5] **** 10.1 km (14:23 / km) +405m 11:59 / km
spiked:18/25c shoes: Inov-8 Terraultra 2022

WCOC Long, Lust Creek, Kananaskis, Alberta. Made a 4:00 mistake on #2, 3:30 on #4, 1:30 on #14, 2:00 on #15, 3:00 on #17, 3:00 on #23 and 2:00 on #24.
5 PM

Hiking 1:45:00 [1] 7.0 km (15:00 / km) +300m 12:21 / km
shoes: Inov-8 Terraultra 2022

Moraine Lake Rd. to Lake Louise lakefront to Lake Agnes and back.
8 PM

Hiking 14:00 [2] 1.4 km (10:00 / km) +100m 7:22 / km
shoes: Inov-8 Terraultra 2022

Moraine Lake parking lot up to the Rockpile and back.

WCOC Long Course 11 - Splits

Saturday Jul 2, 2022 #

12 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Inov-8 Terraultra 2022

Warm-up.
1 PM

Orienteering race 1:01:08 [5] **** 3.6 km (16:59 / km) +140m 14:13 / km
spiked:14/20c shoes: Inov-8 Terraultra 2022

WCOC Middle, Lust Creek, Kananaskis, Alberta. Made a 1:00 mistake on #4, 0:30 on #5, 12:00 on #7, 2:30 on #9, 0:40 on #13 and 0:30 on #16.

Middle Course 11 - Splits

Friday Jul 1, 2022 #

Event: Canadian Rockies Orienteering Festival
 
Event: Western Canadian Orienteering Championships (WCOC)
 
4 PM

Running warm up/down 6:00 [1] 1.1 km (5:27 / km) +10m 5:13 / km
shoes: Inov-8 Terraultra 2022

Warm-up.
5 PM

Orienteering race 33:23 [5] *** 3.0 km (11:08 / km) +45m 10:21 / km
spiked:10/16c shoes: Inov-8 Terraultra 2022

WCOC Sprint, Banded Peak School, Bragg Creek, Alberta. Brain was not working (especially late in the race) after a 10 hour drive from SE Saskatchewan. Made a 1:00 mistake on #2,1:00 on #6, 0:30 on #8, 2:00 on #9, 1:00 on #13, 5:00 on #14.

WCOC Sprint C6 - Splits

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