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Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running10 4:14:39 21.23 34.16 177
  orienteering4 2:16:48 6.8 10.94 91
  Strength2 1:40:00
  Running Technique1 50:00
  Total14 9:01:27 28.02 45.1 268
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Sunday Jun 24 #

11 AM

running warm up/down 25:00 [1]

orienteering race 37:52 [4]

I'm pretty happy with today's race. I actually felt like I was orienteering compared to yesterday. Goal had been just to check my control descriptions every control or know the exact feature. None of the legs were super clean with hestitations and little mistakes, but it's almost disappointing I didn't get one more race to improve off today now that I feel I've gotten a hang of the terrain to some extent.
12 PM

running 8:15 [3]

Over the last two days felt like I really hadn't been running too hard, so just did a quick 8 minute interval after finishing

running warm up/down 5:00 [1]

Friday Jun 22 #

11 AM

running 32:00 [1] 5.8 km (5:31 / km) +127m 4:58 / km

Easy run around a park with 4 strides at the end. I later took a quick nap in the same park, since I think I got a total of 4 hours of sleep broken into 4 short naps over the whole trip.
6 PM

orienteering race 16:23 [4]

Felt very similar to the jwoc sprint last year where I finished and really wasn't that dissapointed, even if I shouldn't be happy being 2:30 behind the winner. Didn't mentally start off orienteering, which is pretty clear since I was over a minute behind 0.7km in. Then other consisnent small mistakes throughout, plus running to the wrong controll on the long leg. I suppose I can be happy I did some things well and ran hard at the end.

running warm up/down 25:00 [1]

7 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Thursday Jun 21 #

Note
(rest day)

I suppose I'll take a rest day today since I've got a 16 bus ride over night to oslo and I can switch my easy ride today with an easy run in the morning before the sprint to shake out my legs

Wednesday Jun 20 #

8 AM

Running Technique 50:00 [1]

9 AM

Strength 50:00 [2]

Legs were feeling tired so didn't do the full routine, I'll probably try to orienteer longer tonight and make the ride short and easy tomorrow to recover for norsk o-fest
6 PM

running 35:00 [1] 6.38 km (5:29 / km)

7 PM

orienteering 37:33 [2] 4.6 km (8:10 / km)

8 PM

running 11:30 [3] 2.75 km (4:11 / km)

Decided I'd get a harder 8 minutes in on the way back. Slightly downhill and on pavement but around a 3:35 pace so you can see some other slow jogging got caught in the lap

running 7:24 [1] 1.43 km (5:10 / km)

Easy jog and 3 strides. Overall a bit longer then intended as I misjudged my own run (and how thick the map I went to was) after I had missed the van to the training I was suppose to go to, since I didn't get the notice about the time change... A bit disappointed as it was at Mols Bjerge and I was looking forward to that but in the group now so guaranteed to make the final training

Tuesday Jun 19 #

8 AM

running warm up/down 23:00 [1] 3.21 km (7:10 / km)

running 24:00 [3] 4.4 km (5:27 / km)

3x5 minutes with 3 minutes rest. I just took these easier as all the other juniors did, and just jogged around on the rest.

running 29:00 [5] 5.36 km (5:25 / km)

Then 5x3 minutes hard with 3 minutes rest. I just tucked in behind the front and felt good until the 4th where half way through my legs just stopped working. I still felt my legs from yesterday(?) and the maybe 4 hours of sleep last night since I kept waking up didn't help matters. The last interval went well, I pushed hard, even if not being too fast and my legs being wobbly.
9 AM

running warm up/down 6:30 [1] 1.02 km (6:22 / km)

Monday Jun 18 #

10 AM

Strength 50:00 [2]

5 PM

running warm up/down 13:00 [1] 1.81 km (7:11 / km) +50m 6:19 / km

orienteering 36:00 [2] 5.0 km (7:12 / km) +71m 6:43 / km

Orienteering intervals tonight, they were actually all un-forked. Focus was on reading control number/control description. The three of us older juniors running intervals tomorrow took it easier.
Went fairly well, I just felt I was able to read the map fast enough. Probably a combination of all the younger juniors around me and the low visibility in parts tough to focus in. I suppose that's not terrible training it self.

orienteering 9:00 [1] 1.34 km (6:43 / km) +20m 6:15 / km

A bit of easy jogging but I took out some of that time and then reran a loop while waiting for a car to be ready to drive me back

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