Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending Jun 30, 2018:

	activity	#	time	miles		km		+m
	running	2	1:43:43	11.39	(9:06)	18.33	(5:39)	88
	Orienteering	1	1:11:29	2.84	(25:10)	4.57	(15:39)	178
	strength	1	1:05:00
	bike	1	55:00
	run/walk	1	25:18	1.94	(13:03)	3.12	(8:06)	20
	stretching	1	16:00
	walking	2	11:16	0.53	(21:12)	0.86	(13:11)	1
	Total	6	5:47:46	16.7		26.88		287
averages - weight:156lbs

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Saturday Jun 30, 2018 #

4 AM

Orienteering 1:11:29 [3] 4.57 km (15:39 / km) +178m 13:06 / km
shoes: VJ Falcon

Did a course finding permanent markers in Risskov forest in Aarhus, Denmark. Great fun. Beautiful forest. Many paths. Got to the forest from my hotel by bike.
O-Track

Wednesday Jun 27, 2018 #

9 AM

running long 52:42 [3] 5.54 mi (9:31 / mi) +37m 9:19 / mi
weight:156lbs shoes: Asics GT2000 6

Took a detour around the art gallery. Very worthwhile. Robert Indiana exhibit currently on view.

No ill effects from yesterday's adventure. Stole a traffic cone to place at the site of the accident.

C • Good luck in Denmark! 4

walking warm up/down 5:54 [1] 0.28 mi (20:55 / mi) +1m 20:41 / mi
shoes: Asics GT2000 6

Tuesday Jun 26, 2018 #

9 AM

run/walk 25:18 [2] 1.94 mi (13:03 / mi) +20m 12:38 / mi
shoes: Asics GT2000 6

Near disaster. At 7:50 into the run I tripped on a crack in the concrete sidewalk and went down hard. Not an experience you want to have two days before flying to Denmark. Feared the worst but limbs and joints seemed to be working OK. Several scrapes and missing bits of skin on right side. No significant bleeding. Decided safest thing was to walk home and wash up.

C • Hard fall 2

Monday Jun 25, 2018 #

10 AM

bike 12:00 [3]

Bike from home to gym.

strength 1:05:00 [3]

bike 16:00 [3]

Bike from gym to boat.

bike 27:00 [3]

Bike from boat to home.

Sunday Jun 24, 2018 #

11 AM

running intervals 51:01 [4] 5.85 mi (8:43 / mi) +51m 8:29 / mi
shoes: Asics GT2000 6

Last interval workout before WMOC. 7 x 600 m @4:58/km with 400 m jog recovery. Did not skip the hill.

walking warm up/down 5:22 [1] 0.25 mi (21:32 / mi)
shoes: Asics GT2000 6

12 PM

stretching warm up/down 16:00 [1]

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