Training Log Archive: dkonotopetz

Warm-up to the start of the line-o.

Manitoba Team training Camp, AM session #1, Line-o.

AM session #2, handrails.

Re-run from session #2 finish to #6 and back.

AM session #3, contours only. Challenging with just contours, spent a long time looking for #8.

Cool-down back to the parking from the finish.

Warm-up from the parking to the start.

PM session #4-5, long/short compass. Could really feel the 3 hours of sleep on this one. Really tired, lacked concentration resulting in huge mistakes on controls #8 and #9.

C • 3 hours sleep 2

PM session #6, adaptation. Told myself to refocus and spike all the controls in the training...the result was much better.

Assiniboine Ave., across the Norwood Bridge, St. Mary's Ave., St. Anne's Rd., Warde Ave., St. Mary's Ave., Riel Ave., River Rd., across the Bishop Grandin Bridge., Plaza Dr., Pembina Hwy. and Stafford St. 58:36 (11.85 km.) to St. Anne's Rd. and Warde Ave. and 1:23:44 for the last 16.29 km. Good run in light rain.

To the U of W and back.

To the Kelvin High School track and back.

At the Kelvin track with the RSM group, 1 lap of the 333 meter track, 5 laps head over toe, 3 laps not lifting skates working on edges and 3 laps head over toe on one skate. Clipped my own wheel doing crossovers on the SW corner of the last lap going hard. Scraped knees/legs and elbows.

0:45 coasting, 0:45 at 65-75%, two sets of 5.

To the U of W and back.

Started out in 1st place for about the first 1.5 km., maybe started out slightly fast. By the 5 km. mark I was in 8th place, feeling slow, but trying to keep up my planned 4:10 minutes/km. place. I progressively started to feel better and by the 10 km. mark I was feeling quite strong. A presumably military guy around my age caught me around the 14 km. mark. This actually worked in my favour as I drafted him as we ran down Hamilton Ave., Silver Ave. and Murray Park Rd. When we turned north onto Moray St. I passed his as he began to slow. I could see two other older runners in the distance who I wanted to catch. I managed to catch one of them, but couldn't quite catch the other (he got me by about 50 meters). I was focused on this guy and assumed that he knew where he was going (he looked like he did). I later found out that we made a wrong turn. This was disappointing especially because there was no martial(s), sign(s), direction(s), barricade(s) to tell runners where to go at this important brake in the trail!! I returned to that point and other runners were just as confused...(later there was a martial and two barricades...but too late). I measured both routes and it ends up that the supposedly shorter route many runners took was closer to the half marathon distance...20.8999 km. vs. 21.5661 km. The problem was that the start/finish line was actually south of where it was marked on their map. Time probably would have been 1:28:55 with the correct distance, 1:31:38 with the officially wrong route. Placed 5/225 (11/225 with the 7 minutes added for people that went the wrong way), 1/26 in my age group. Overall and happy with the time...would have liked under 1:28, but under 1:30 was the main goal.

5 km.+166 m. (-0:42?) -20:46, -0:04 pace
10 km.+166 m. (-0:42?) -42:13, +0:33 pace
15 km.+166 m. (-0:42?) -1:03:50, +1:20 pace
20 km.+166 m. (-0:42?) -1:24:42? +1:22 pace

Course: http://www.gmap-pedometer.com/?r=2875036
Short Course: http://www.gmap-pedometer.com/?r=2875046
Results: https://www.athlinks.com/event/39379/results/Event...

Running the section I missed and the finish.