Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 28 days ending Feb 28, 2018:

activity	#	time	miles		km		+m
running	40	26:05:57	145.49		234.14		2826
cycling	10	9:30:01	126.41		203.44		687
Strength	11	7:13:00
orienteering - General	7	5:19:29	31.24	(10:14)	50.27	(6:21)	1013
map reading	3	1:15:00
Running Technique	1	1:00:00
core	2	12:00
Total	67	50:35:27	303.14		487.85		4526
[1-5]	64	49:20:27

3:03

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Wednesday Feb 28, 2018 #

Note
(rest day)

I'll probably just take a rest day in order to feel good for intervals tomorrow. I'll only be skipping a night-o training (fun area, but a good drive to and miserable weather) and some strength. It may only be -6 in Aarhus but it easily feels like -15.

8 AM

Running Technique 1:00:00 [1]

Some running drills and then an extra half an hour of actually figuring out to do them

Tuesday Feb 27, 2018 #

8 AM

running warm up/down 22:12 [1] 3.01 km (7:23 / km) +24m 7:06 / km

running intervals 38:25 [4] 8.39 km (4:35 / km) +110m 4:18 / km

7x 1.1km trail loop with 1.5 minutes rest

9 AM

running warm up/down 10:00 [1]

Monday Feb 26, 2018 #

11 AM

running 1:14:00 [2] 14.08 km (5:15 / km) +184m 4:56 / km

Have a brutal cold so I decided to keep it lighter ....also not particularly motivated for a run.
Ended up doing a 15 minute warm-up run, 5 minutes stretching , did another 21-22 minute run before 7 hill sprints, then 5 strides and cool-down back to the apartment

8 PM

Strength 40:00 [2]

Sunday Feb 25, 2018 #

9 AM

running long 1:58:24 [2] 21.8 km (5:26 / km) +403m 4:58 / km

Long run with a couple others out to the end of the forest and back. Also on the way out got in some nice forest running.

11 AM

running 18:30 [1] 3.88 km (4:46 / km) +47m 4:30 / km

After a faxe kondi at the clubhouse continued on back to the sports center. Legs a bit sore now and maybe a bit dehydrated as my head was starting to go fuzzy.

C • Faxe Kondi 2

Saturday Feb 24, 2018 #

11 AM

running warm up/down 25:00 [1]

12 PM

orienteering - General 39:54 [2] 6.12 km (6:31 / km) +129m 5:54 / km

running warm up/down 10:00 [1]

7 PM

Strength 45:00 [2]

Friday Feb 23, 2018 #

Note

map

C • Night-O 2

3 PM

cycling 47:40 [1] 19.19 km (24.2 kph)

4 PM

core 6:00 [2]

Some easy planking and 3 things of 12 push-ups throughout

Thursday Feb 22, 2018 #

8 AM

running warm up/down 20:00 [1]

Slightly intimidating to walk out of the change room to see Maja Alm and Tue Lassen standing there...

running 29:55 [3] 6.92 km (4:19 / km) +159m 3:53 / km

5x5 minutes then 1 minute recovery on a trail loop in the forest

9 AM

running warm up/down 18:30 [1] 3.34 km (5:32 / km)

7 PM

orienteering - General 1:03:00 [1] 8.12 km (7:46 / km) +212m 6:52 / km

Fun race, was fairly clean except for a few controls ...but night-o so I never had the confidence to actually run through the forest

running warm up/down 15:00 [1]

The warm-up was arguably not necessary

Wednesday Feb 21, 2018 #

Strength 40:00 [2]

Some variation of my usual Strength routine ...8 or so minutes of easier strength/core (squats, 30s alternating plank each side, etc).
Then side step with resistance band (4x some distance I know in my head).
Then 2x 1 minute alternating plank each side (so 8 minutes) with incorporating stuff in on side plank.
Leg lifts
Push-ups/Mountain Climber push-ups
2x10-12 pistol squats each leg
Push-ups (maybe?)
Clam shells
One legged stand each leg
Then some calf things

C • Dang 3

11 AM

cycling 1:19:30 [1] 31.45 km (23.7 kph) +244m

Road the usual loop and then lost my direction riding through the center of Aarhus for 10 minutes then found the road by the water. Went well until I way overshot my turn but I got a fun few kilometers of going downhill

12 PM

cycling 55:00 [1] 21.75 km (23.7 kph) +175m

Took the opportunity to take a couple minute bathroom break when I realized I made a mistake and then continued on.

Tuesday Feb 20, 2018 #

12 PM

running warm up/down 19:54 [1] 2.74 km (7:16 / km) +19m 7:01 / km

running intervals 40:00 [4] 8.81 km (4:32 / km) +123m 4:15 / km

4x8 minute intervals with 2 minutes ....which is yes what Jan did earlier minus the last one.
Ended up just doing them on the 1.1km loop on the trails, to make it easier to keep a pace, as that isn't really my strong suit. My paces were about 3:45, then the final 3 all around 3:53.
I was also debating doing a 5th but opted against since I was feeling my shin the last couple minutes on the 2nd and 3rd interval.

1 PM

running warm up/down 11:17 [1] 2.01 km (5:37 / km) +15m 5:25 / km

Monday Feb 19, 2018 #

9 AM

cycling 1:12:29 [1] 26.87 km (22.2 kph)

10 PM

Strength 50:00 [2]

Sunday Feb 18, 2018 #

11 AM

running warm up/down 20:00 [1]

orienteering - General intervals 50:09 [3] 10.6 km (4:44 / km) +119m 4:29 / km

6 sprint orienteering intervals in the center of aarhus ...took a bit longer then expected.
Each was from 0.9-1.2km straight line and I would try to keep the rest to 1.5 minutes but at times separating maps is tough with mits/gloves on. Just focused on knowing the control feature and my exit everytime to flow through. Some construction and a few areas not being field checked (or seem to have not been) made it a bit weird at times but still fun.

12 PM

running warm up/down 10:34 [1] 2.0 km (5:17 / km) +16m 5:05 / km

5 PM

cycling 47:21 [1] 17.88 km (22.7 kph)

Saturday Feb 17, 2018 #

Note

map

C • Possible Advice 5

11 AM

running warm up/down 9:56 [1] 1.18 km (8:25 / km) +23m 7:40 / km

12 PM

orienteering - General 49:16 [3] 8.12 km (6:04 / km) +166m 5:30 / km

Overall, happy with the run. Spent a few minutes walking around the control circle of 1 but eventually abandoned it and continued on. I then learned at the second control the reason I couldn't spot it was because they were just the control stands out and no flags. Other then being sloppy to the first control and a couple others, the only real errors were going into more subjective control features like spurs and edges of marshes, and struggling to find the stand.

running warm up/down 8:11 [1] 1.3 km (6:18 / km) +28m 5:41 / km

5 PM

cycling 52:23 [1] 20.05 km (23.0 kph) +78m

10 PM

Strength 40:00 [2]

Friday Feb 16, 2018 #

11 AM

running long 1:18:29 [1] 13.08 km (6:00 / km) +190m 5:36 / km

Biked over to the sports center and went from a run from there. Got some good forest running in and redid the course in the middle of the run, just a lot more slippery today then Wednesday. GPS didn't load right away so added 20 minutes and 3.5km

orienteering - General 36:01 [2] 4.89 km (7:22 / km) +101m 6:41 / km

Actually in the middle of the run, but went very smoothly in the beginning. Towards the end I started to lose focus, my orienteering just becoming more choppy and not flowing through the controls. Overall, I took it slower and having run on the course previously, it's not terribly surprising I lost focus in the later stages. Getting on more maps, and more map study in will improve that though

11 PM

core 6:00 [1]

Just 20 push ups and 5 minutes of planks before I stretch

Thursday Feb 15, 2018 #

Note

And the link if needed...
definitely not the link

C • Solid Run 5

8 AM

running warm up/down 25:00 [1]

running intervals 29:47 [4] 5.64 km (5:17 / km) +64m 5:00 / km

5 loops of about 1100m on the trails starting every 6 minutes with Emil. I was pretty much dragging my legs from the beginning, though going off strava I was averaging around a 3:30 pace on the intervals.

9 AM

running warm up/down 15:00 [1]

Wednesday Feb 14, 2018 #

7 AM

cycling 25:00 [2]

Biking to the clubhouse. I'm only going to count biking there as training because I was running late

8 AM

running warm up/down 12:13 [1] 1.35 km (9:03 / km) +50m 7:38 / km

Warming up with Emil before orienteering

orienteering - General 36:04 [2] 5.04 km (7:09 / km) +106m 6:29 / km

Fun contour only (control picking) training. Went fairly well, just taking far too long going through the control. So I'll probably rerun it on Friday in the middle of my long run.

9 AM

running 8:18 [1] 1.28 km (6:29 / km) +35m 5:42 / km

11 PM

Strength 35:00 [2]

Tuesday Feb 13, 2018 #

7 PM

running warm up/down 28:12 [1] 4.37 km (6:27 / km)

GPS didn't load so added 15 minutes and 3km

running 23:02 [3] 4.3 km (5:21 / km) +89m 4:51 / km

3x300m at a 2:50 pace (not that I had a particular pace in mind) with 30s rest. Then jogged over to a hill and did 9 about 30s hill sprints recovering on the way down.

8 PM

running warm up/down 18:51 [1] 3.49 km (5:24 / km)

Sunday Feb 11, 2018 #

1 AM

Strength 38:00 [2]

No bands so took out some of my usual exercises ...was also planning on doing an easy run before this but it's late so I'll let that be an excuse

10 AM

running long 1:55:52 [1] 22.72 km (5:06 / km) +92m 5:00 / km

Run along the trails along the beach in Sweden. Feeling my knees my knees a bit towards the end, likely due to the combination of the footing and cold/wind

Saturday Feb 10, 2018 #

Note

Here is the link as well...
mappy wappy
As you can see it turns out I mispunched going to 13. I remember looking up at the hill it should be on, but saw a red wooden stump (permanent control) on some knoll a bit early and decided it must be it. Also makes sense now why I was so far left going to 14. Originally thought I'd just lost a bit of direction after retying my shoes.

11 AM

running warm up/down 12:45 [1] 1.65 km (7:44 / km) +36m 6:58 / km

C • O 5

orienteering - General 45:05 [3] 7.38 km (6:07 / km) +180m 5:27 / km

Saturday training was just a middle(ish) length orienteering course. I'm fairly happy despite being some what sloppy the first half (mostly due to my lack of orienteering recently), but I felt focused and calm which is the key. That being said the last 15 minutes my brain started to completely shut off and refused to orienteer, but all in all, the training did it's job. Be enjoyable and get myself back into the orienteering frame of mind for the many trainings to come.

12 PM

running warm up/down 5:47 [1] 0.95 km (6:05 / km) +19m 5:32 / km

Friday Feb 9, 2018 #

10 AM

running 1:17:00 [2] 15.25 km (5:03 / km) +179m 4:46 / km

Warm up, stretches, 30 minute acceleration on some trails (in a park, so maybe not true trails) ending at a 4min/km pace, then finished off with 5 easy hill sprints, and headed back home. ...Added 3 minutes and 500m because watch did not load right away

3 PM

cycling 53:27 [1] 19.06 km (21.4 kph)

Thursday Feb 8, 2018 #

map reading 15:00 [0]

Checking out the middle distance map of the Chinese o-week (or whatever the actual name is).

8 AM

running intervals 27:00 [4] 4.66 km (5:48 / km) +58m 5:27 / km

9x450m intervals with 90s rest(?). They will also typically be trail intervals on Thursdays from now on, however today they were just trail. So it was Emil, Daniel, and I for these, a couple others doing terrain intervals.

Also does anyone have any guidance on intervals (quantity, length, intensity) and what should be done in different parts of the season?

C • Intervals 2

running warm up/down 20:00 [1]

Easy run, some stretches

9 AM

running warm up/down 14:01 [2] 2.51 km (5:35 / km) +10m 5:29 / km

Some strides and then a cool down back to the sports center

Wednesday Feb 7, 2018 #

11 AM

cycling 1:02:11 [1] 22.69 km (21.9 kph)

5 PM

running 1:08:29 [2] 11.55 km (5:56 / km) +147m 5:34 / km

Includes dynamic stretching in the beginning and the easier finish. Got some nice forest running. Breathing quite heavy for the speed I was at, due to the beginnings (and hopefully just that) of a cold.

running 8:00 [1]

No gps in beginning

6 PM

Strength 45:00 [2]

Tuesday Feb 6, 2018 #

Note

...well it turns out there was only 5 of them

8 AM

running intervals 33:00 [4] 7.02 km (4:42 / km) +82m 4:26 / km

Ended up running with the juniors this morning. Did 6 of a about a 1.1km loop on the trails at around a 3:20 pace. I must say, good to get in some faster intervals even if I was hanging onto the back of the group ....I was planning on doing intervals in the evening today so the strength 9 hours before probably didn't help matters. All the same good to run in a larger group. Also only had the gps for 3 of them so I doubled the time and distance

running warm up/down 20:00 [1]

About 5 minutes before, and the rest split between running back and a nice easy (cool-down) ride home. Almost missed this training as well (I shall mention would have been on time), I took a wrong turn biking there, since I had apparently thought I knew where the meeting spot was ...but that turns out not to be the case.

Eventually got there 15 minutes late, however the big man up there was looking down on me. I conveniently ran into them as they were about to start there workout.

Monday Feb 5, 2018 #

map reading 30:00 [0]

More map study brought to you by Jan

4 PM

cycling 1:15:00 [1] 24.5 km (19.6 kph) +190m

Make a wrong turn and had no idea where I was going ...ended up just following signs back to the Aarhus C to find my way back

C • Signs are good that way. 4

9 PM

Strength 45:00 [3]

Sunday Feb 4, 2018 #

map reading 30:00 [0]

Hungary maps with everyone's favourite Jan Erik.

9 AM

running 15:00 [2]

Running to meet up with Simon and run while gps had not loaded

10 AM

running 54:13 [1] 9.92 km (5:28 / km) +77m 5:16 / km

Easy run around aarhus with Simon

4 PM

running 5:00 [1]

No gps

5 PM

running tempo 46:30 [3] 10.05 km (4:38 / km) +136m 4:20 / km

Tempo near the hasle bakker with some nice hills in it (Yes, I am serious). Stopped to do a few minutes of dynamic stretches 10 minutes in and then kept going.

running warm up/down 16:21 [1] 3.06 km (5:21 / km) +13m 5:14 / km

Cool down home to avoid doing any hard running on the pavement. Will also be good to not run tomorrow, instead once the bike is fixed I'll go for a longer ride around aarhus (even if it is only technically a city bike)

8 PM

Note

Probably good to take a rest from running ...looking at it now I've probably done a 100km in the last 7 days so that's a first

Saturday Feb 3, 2018 #

10 AM

Note

Left for training on time ...unfortunately my crank arm came off on my bike part way. I suppose on the bright side that gives me something to do today.

I'll probably go for a run later today and do some strength now

2 PM

running 1:06:44 [2] 12.37 km (5:24 / km) +156m 5:04 / km

Got some forest running in after the first few kilometers through the city

9 PM

Strength 45:00 [2]

Friday Feb 2, 2018 #

2 PM

running long 1:30:00 [1]

My stomach didn't agree with the running so forced to cut short ...in reality 70 minutes of solid running, then some weird starting and stopping begins and continues from there. so I will say it's 90

11 PM

Strength 10:00 [3]

Quick before bed, some band stretches for the knee and then 10 pistol squats each leg

Thursday Feb 1, 2018 #

9 AM

running 59:32 [2] 13.0 km (4:35 / km) +36m 4:31 / km

Morning run along the beach

10 PM

running warm up/down 15:16 [1] 2.96 km (5:09 / km) +48m 4:46 / km

11 PM

running hills 21:47 [3] 3.5 km (6:13 / km) +158m 5:05 / km

Late night hill repeats on one of the mountains of aarhus. Was not feeling overly ambitious so it ended up being 5 times straight up the hill, two minutes rest, then another 5 following the path that spirals to the top

....there should be more climb then 158m even if it's only a man-made hill

C • 158 m 4

running warm up/down 15:00 [1]

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