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Attackpoint - performance and training tools for orienteering athletes

Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running10 5:45:03 41.07(8:24) 66.1(5:13) 675
  Strength3 1:45:00
  orienteering2 1:28:51 8.82(10:04) 14.2(6:15) 138
  cycling1 36:00 8.02(13.4/h) 12.9(21.5/h) 168
  Total15 9:34:54 57.91 93.2 981
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Friday Oct 19 #

5 AM

running 25:15 [1] 4.79 km (5:16 / km)

Easy pre-drive morning run. 5 strides at the end
3 PM

running warm up/down 20:00 [1] 3.75 km (5:20 / km)

orienteering 33:20 [4] 6.61 km (5:03 / km) +27m 4:57 / km

Overall not my favourite of races. Made one large mistake in the green at number 8 and then several smaller. I was pretty loud swearing several times after falling in rivers, down hills, or pushing through the green. Goals had been to flow through controls which I did, just needed to keep reminding myself throughout

Thursday Oct 18 #

4 PM

Strength 25:00 [2]

7 PM

orienteering 30:00 [2] 5.39 km (5:34 / km) +51m 5:19 / km

I'll split the orienteering section up. The training in the forest was just a constant wade through thorns.

orienteering 25:31 [1] 2.2 km (11:36 / km) +60m 10:12 / km

Wednesday Oct 17 #

7 AM

running 1:22:36 [1] 15.26 km (5:25 / km) +227m 5:02 / km

Easy run, meant to do some hill sprints but ran out of time so I'll do them later
8 PM

running 15:00 [1] 2.92 km (5:08 / km) +2m 5:07 / km

Some stretching and going back to find my headlamp I took out of time

running 13:30 [4] 2.98 km (4:32 / km)

Felt like keeping it short so didn't run to any hills. Marked out 200m along the back of a baseball diamond so ran 7 of those and recovered on the way back (1:30 rest)

running warm up/down 5:16 [1] 1.01 km (5:13 / km)

Tuesday Oct 16 #

8 AM

running 33:58 [1] 6.81 km (4:59 / km) +86m 4:41 / km

Decided to just do a shorter run to preserve my knees for next week
9 AM

Strength 35:00 [2]

Runner 360 plus some exercises with a band
6 PM

running warm up/down 16:00 [1] 2.83 km (5:39 / km) +10m 5:33 / km

running intervals 30:00 [4] 6.26 km (4:48 / km) +60m 4:34 / km

6 princess point loops. Got from 1:45-1:40 rest, as starting around every 5 minutes it seems. Ran harder then probably necessary, but slowed down as it got dark and made the trails a little harder to see
7 PM

running warm up/down 9:00 [1] 1.25 km (7:12 / km) +20m 6:40 / km

Monday Oct 15 #

7 PM

cycling 36:00 [2] 12.9 km (21.5 kph) +168m

8 PM

running 15:28 [1] 2.99 km (5:10 / km)

easy jog right after the ride to ancaster

Sunday Oct 14 #

10 AM

running warm up/down 22:00 [1] 3.71 km (5:56 / km) +15m 5:49 / km

running intervals 48:00 [3] 9.91 km (4:51 / km) +250m 4:18 / km

8x5 min w/ 1 minute rest. The first 6 all had some nice overgrown trails that were almost forest running, 7th a climb up from the forest, and ended it off easy with a nice flat 5 minutes around a park. There was a bit of climb but I think 250m is a little too much
11 AM

running warm up/down 9:00 [1] 1.63 km (5:31 / km) +5m 5:26 / km

3 PM

Strength 45:00 [2]

At the gym for an hour 15 but we'll call it 45 minutes.

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