Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  Strength5 3:42:00
  orienteering1 1:15:00 4.85(15:28) 7.8(9:37) 160
  cycling1 1:15:00 19.09(15.3/h) 30.73(24.6/h) 170
  running2 1:13:00 8.23(8:52) 13.25(5:31) 222
  Running Technique1 50:00
  stretching1 15:00
  Total11 8:30:00 32.17 51.78 552
  [1-5]10 8:15:00
«
2:35
0:00
FrSaSuMoTuWeTh

Thursday Apr 19 #

4 PM

Strength 1:00:00 [2]

5 PM

stretching 15:00 [0]

Wednesday Apr 18 #

8 AM

Running Technique 50:00 [1]

5 PM

cycling 1:15:00 [2] 30.73 km (24.6 kph) +170m

Chain fell off a few times so had to stop to put it on. Also had the joy of being passed by a self conscious middle aged cyclist after I originally passed him on my lovely bike.
6 PM

Strength 30:00 [2]

half core, half strength

Tuesday Apr 17 #

Note

Likely going to end up taking out running this week and just let it heal

Monday Apr 16 #

1 PM

Strength 1:10:00 [2]

Variety of exercises, from ankle strengthening to core. Just took out pistol squats or anything tougher that would put more stress on my knee

Sunday Apr 15 #

Note
(rest day)

Nothing like another rest day
On the bright side, I'll get a nice unintentional taper into the danish ultralong next Sunday
8 PM

Strength 12:00 [3]

core

Saturday Apr 14 #

12 PM

orienteering 1:15:00 [2] 7.8 km (9:37 / km) +160m 8:43 / km

There is a short warm-up included in that. I'm pretty confident I switched up the order of parts of the course. They ran out of the long course maps so I just took a red sharpie to a map with all the controls, like most Danish forests this one was quite small, and not having the benefit of a map flip I definitely spent 4 or 5 minutes standing at controls figuring out where exactly I was suppose to go next.

The 7.8km is just the course distance. I enjoyed the forest though, a whole bunch of valleys in a hill side. Luckily not quite as steep as the middle last week. Meant to accelerate through the course but never really entirely focused and knee wasn't really feeling like pushing the speed downhill or side hilling

Friday Apr 13 #

10 AM

Strength 50:00 [2]

3 PM

running warm up/down 20:00 [1] 2.82 km (7:06 / km) +55m 6:28 / km

running intervals 41:00 [3] 8.05 km (5:06 / km) +160m 4:38 / km

4x8 minutes w/ 2 minutes rest. In reality it was probably more run a loop and then take 2 minutes rest. First 2 were around 8:30 and then the next 8:15 and then a bit under 8:10.
It was also probably about 9km not 8.05
4 PM

running warm up/down 12:00 [1] 2.38 km (5:03 / km) +7m 4:58 / km

3 strides and then continuing the run back

« Earlier

Recent Comments

6+ days ago
Swe races 5  
more...

Next Up

Reports

Search Log

 

Flag Counter


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
Apr 21
Apr 14
Apr 7
Mar 31
Mar 24

Week
Ending
Training hours by activity
0123456789101112
13
Apr 21
Apr 14
Apr 7
Mar 31
Mar 24

Week
Ending
Training kilometers by activity
0102030405060708090
100
Apr 21
Apr 14
Apr 7
Mar 31
Mar 24

all weeks | months | years | as calendar