Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 30 days ending Apr 30, 2018:

activity	#	time	miles	km	+m
Strength	18	12:35:00
running	18	11:10:30	59.42	95.62	870
cycling	7	7:21:00	79.42	127.81	549
orienteering - General	8	6:22:14	22.79	36.68	454
Running Technique	2	1:50:00
stretching	4	1:05:00
spinning	1	45:00
Total	52	41:08:44	161.62	260.11	1873
[1-5]	48	39:48:44

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Monday Apr 30, 2018 #

11 AM

Strength 15:00 [0]

Stretching/warm-up leading before strength

12 PM

Strength 50:00 [2]

At home so a constant flow switching from a leg based strength exercise to core.

6 PM

cycling 41:00 [1] 16.65 km (24.4 kph) +92m

7 PM

running 28:00 [1] 5.76 km (4:52 / km) +68m 4:35 / km

running 3:00 [3] 0.54 km (5:33 / km)

3 strides

Saturday Apr 28, 2018 #

10 AM

cycling warm up/down 20:00 [1] 6.94 km (20.8 kph) +67m

Biking to training so we'll call that a warm-up

11 AM

orienteering - General 1:03:00 [3] 10.13 km (6:13 / km) +90m 5:57 / km

Short jog, some dynamic stretches, then ran the training course for today. Not as a enjoyable as the forest around the club house. Was the bland type of Danish terrain with lot's thicker vegetation and trails. All around went well, goal was just to have a specific plan leaving every control and also thumb along. It took be until half way into the course to realize that these walls of fallen trees were actually mapped as cutlines in some spots.

1 PM

Strength 50:00 [2]

Friday Apr 27, 2018 #

11 AM

running warm up/down 20:00 [1]

running 28:30 [4] 4.82 km (5:55 / km) +140m 5:10 / km

5 intervals of a hilly (maybe 1.1km loop) that took around 4.5mins with 1 minute rest. Took 1.5 minutes the last 2 intervals

C • Why not 10mila? 4

12 PM

running warm up/down 14:00 [1] 2.53 km (5:32 / km) +16m 5:22 / km

4 strides and then run back to the sports centre. Once there I had to wait until someone walked by before I could get in as it turns out its a public holiday today. I guess that means I'll need to find a grocery store that's actually open.

Thursday Apr 26, 2018 #

9 AM

cycling 1:15:00 [1]

5 PM

Strength 1:00:00 [2]

Wednesday Apr 25, 2018 #

8 AM

Running Technique 1:00:00 [1]

6 PM

running warm up/down 15:00 [1]

orienteering - General 45:00 [2]

Easier paced sprint training around the university park. There were 3 different courses, a memory course where you would run a leg following the trail and then memorize the next leg, a course focused on reading the map where there were a few short controls followed by a route choice and that pattern continued, and a corridor to round it all off.

Knees felt good throughout, a bit sore after the trainings, but I'll bike tomorrow instead of running and balance the two as I think they both hurt my knees in separate ways.

9 PM

stretching 20:00 [0]

Plus rolling

Tuesday Apr 24, 2018 #

8 AM

running 40:00 [1] 6.0 km (6:40 / km)

running 30:00 [4] 5.29 km (5:40 / km) +155m 4:57 / km

Suppose to be full out, 3 minute interval going along a loop uphill, then 3 minute rest jogging the final downhill portion. Everyone was intended to do 6-10 of them. I took the first easier, and then opted to run the next with the front pack. After that, my legs were started to get really tired and I dropped back.

9 PM

stretching 20:00 [0]

Plus rolling

Monday Apr 23, 2018 #

10 AM

Strength 55:00 [1]

I'm pretty sure my knee is hurting in a different area from cycling now, but strength at home.
Haven't run in a week and still managed to get a tick, I think I've got quite a talent

Sunday Apr 22, 2018 #

Note

Planned on a short run in the evening but skipped because knee is sore

1 PM

spinning 45:00 [2]

Actually some sort of elliptical trainer

Saturday Apr 21, 2018 #

3 AM

cycling 50:00 [1]

4 PM

Strength 40:00 [3]

Runners 360 plus the leg press for the knees

Friday Apr 20, 2018 #

2 PM

cycling 1:45:00 [2] 43.49 km (24.9 kph) +220m

Thursday Apr 19, 2018 #

4 PM

Strength 1:00:00 [2]

5 PM

stretching 15:00 [0]

Wednesday Apr 18, 2018 #

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.

C • Ah, give it to him. As we g... 1

6 PM

Strength 30:00 [2]

half core, half strength

Tuesday Apr 17, 2018 #

Note

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

Monday Apr 16, 2018 #

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, 2018 #

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, 2018 #

12 PM

orienteering - General 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, 2018 #

10 AM

Strength 50:00 [2]

C • Swe races 5

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

Thursday Apr 12, 2018 #

9 AM

orienteering - General 33:11 [1] 6.15 km (5:24 / km) +68m 5:07 / km
(rest day)

Easy run, don't really need a rest day but figured it was the best way to layout my training and minimize the impact on knee

Wednesday Apr 11, 2018 #

8 AM

Strength 1:00:00 [2]

6 PM

running warm up/down 20:00 [1]

orienteering - General 40:00 [2]

Training was suppose to be a partner exercise where you say what you're doing and why as you a leg and then exchange. However, being the odd man out/remaining people different speed just ran by self and had the pleasure of speaking with myself.

Tuesday Apr 10, 2018 #

8 AM

running warm up/down 25:00 [1]

running intervals 40:00 [5]

4x600m and then 6x200m, believe it was all 3 minutes rest. 600m were suppose to be at 3000m pace, based off my vast experience running 3000m I opted to stay slightly behind whoever I thought was faster then me and ahead of the people slower.

9 AM

running 10:00 [1]

Monday Apr 9, 2018 #

5 PM

Strength 45:00 [2]

stretching 10:00 [0]

Sunday Apr 8, 2018 #

orienteering - General 48:03 [3] 8.4 km (5:43 / km) +47m 5:34 / km

Divisionmatch race in an incredibly flat forest but for the most part nice and open. Went fairly well up until the last few controls. Overall I felt I was missing something focus wise, like I wasn't really 100% there so to speak. Knee was hurting for the whole thing so some speed was missing. The ground was quite rough so probably not ideal but I'll take a day off running, and should be good to handle intervals on Tuesday.

On another note I should probably buy a watch (besides the fact it has one strap) because again this course was 8.7km and drawing by hand has become far more accurate then my gps track.

9 AM

running 20:00 [1]

15 warm-up/5 cool-down

Saturday Apr 7, 2018 #

10 AM

running 45:00 [1] 7.83 km (5:45 / km) +118m 5:21 / km

orienteering - General 30:00 [3] 4.2 km (7:09 / km) +89m 6:28 / km

Ran an older talentcenter course. Clearly pretty efficient as it was a 4.7km course. Running it easier but focusing on doing a general visualization of each leg and actually making a plan of where I want to run. Extremely basic stuff but I somehow manage to skip this far too often in races.

11 AM

running 44:00 [1] 8.3 km (5:18 / km) +101m 5:00 / km

Back to the clubhouse to pick up my stashed bag and then home

12 PM

Strength 8:00 [2]

core

Friday Apr 6, 2018 #

10 AM

cycling 1:15:00 [1] 30.0 km (24.0 kph)

12 PM

Strength 38:00 [2]

Thursday Apr 5, 2018 #

6 PM

running 10:00 [1]

orienteering - General 35:00 [3]

5.9km middle course with 485m of climb. This was the first part of it. I didn't realize to flip my map over so ran back to the start confused why the course ended at 11.

C • Climb 2

orienteering - General 13:00 [3]

After making it back to the start I learned I had in fact mispunched so I decided to go back out and run some more of the course. I skipped a couple controls so everyone wasn't waiting for me

Wednesday Apr 4, 2018 #

6 PM

Strength 55:00 [2]

Tuesday Apr 3, 2018 #

9 AM

running 41:00 [1] 8.26 km (4:58 / km)

I felt my left knee a bit after the last two days runs so when it felt aggravated early on I opted to cut the run short. Only did one stride as I learned my knee wasn't too keen on them either.
I'm pretty sure the knee gets aggravated by any sideways motion as it was hurting after a few days in Hungary (with the sandy ground) to point I was taking out most of my warm-up exercises.

Monday Apr 2, 2018 #

10 AM

running warm up/down 20:00 [1] 3.4 km (5:53 / km) +3m 5:51 / km

running intervals 40:00 [4] 8.27 km (4:50 / km)

8x1000m starting every 5 minutes to make things easy. Started around 3:23 maybe and then sped up as went on down to 3:15

11 AM

running warm up/down 12:00 [1] 2.37 km (5:04 / km)

Strength 30:00 [2]

Sunday Apr 1, 2018 #

6 PM

running 1:32:00 [1] 19.0 km (4:51 / km) +47m 4:47 / km

Just went for a run along the beach and the sandy paths just off it, took a brief stress relief brake about half an hour.

11 PM

Strength 27:00 [3]

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