Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 30 days ending Nov 30, 2018:

	activity	#	time	miles		km		+m
	running	49	25:59:20	190.38	(8:11)	306.39	(5:05)	3349
	orienteering - General	12	12:16:35	63.66	(11:34)	102.45	(7:11)	1304
	Strength	12	5:58:45
	cycling	7	3:53:00	36.15		58.18		616
	spinning	2	1:17:00
	Total	69	49:24:40	290.19		467.02		5269
averages - weight:80.9kg

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Friday Nov 30, 2018 #

11 AM

running 15:16 [1] 3.0 km (5:05 / km) +30m 4:51 / km

Took out a minute due to a pee and a bit of stretching

running tempo 39:03 [3] 10.11 km (3:52 / km) +63m 3:45 / km

Probably ate too much food since I was burping the whole run and my stomach was not making it easy to run

12 PM

running 11:44 [1] 2.35 km (5:00 / km) +25m 4:44 / km

Stopped for a minute and then ran home with 5 strides along the way home

Thursday Nov 29, 2018 #

11 AM

running warm up/down 28:00 [1] 4.34 km (6:27 / km) +20m 6:18 / km

running intervals 37:40 [4] 8.84 km (4:16 / km)

8x 1000m on the track with 1:30 rest. 3:09, 3:10, 3:12 on the first three. Legs were a bit tired so opted to to slow down for the next few, hitting 3:17, 3:15 3 times, and 3:10 to close it off. It the middle intervals just tried to hit a constant pace, in comparison to my usual spike right out of the gates.

12 PM

running warm up/down 11:51 [1] 2.4 km (4:56 / km) +3m 4:54 / km

11 PM

Strength 33:00 [2]

tempted to also log carrying a 18 pack of coke in one hand while biking home.

Wednesday Nov 28, 2018 #

10 AM

running 41:30 [2] 8.19 km (5:04 / km) +150m 4:39 / km

Run over to artaban, also just guessing on dividing the climb up

11 AM

orienteering - General 17:04 [2] 2.2 km (7:45 / km) +75m 6:38 / km

Was doing a corridor exercise, but from the combination of a thin layer of snow, wet leaves, and mud I kept slipping and falling in my trail running shoes, I decided to abandon the training for another day. Also a bit distracted in my orienteering, so maybe good to leave the training for a day I’ll get something out of it

running 1:01:02 [2] 11.6 km (5:16 / km) +249m 4:45 / km

Climbed up to a trail and then headed out to k2 and made my way back home

Tuesday Nov 27, 2018 #

1 PM

Strength 30:00 [2]

6 PM

cycling warm up/down 20:00 [1]

We'll just call it 20 minutes of cycling

running warm up/down 9:00 [1] 1.57 km (5:44 / km)

running 31:49 [4] 5.71 km (5:34 / km) +90m 5:10 / km

7 PM

running warm up/down 12:54 [1] 2.47 km (5:13 / km) +33m 4:54 / km

Monday Nov 26, 2018 #

10 AM

running 14:30 [1] 2.72 km (5:20 / km) +27m 5:05 / km

orienteering - General 40:01 [2] 6.11 km (6:33 / km) +33m 6:23 / km

11 AM

running 17:48 [1] 3.26 km (5:28 / km) +15m 5:20 / km

Sunday Nov 25, 2018 #

10 AM

running warm up/down 6:30 [2] 1.1 km (5:55 / km) +72m 4:27 / km

orienteering - General 1:57:46 [2] 11.76 km (10:01 / km) +323m 8:48 / km

Long course by Robbie. I underestimated the slowness of snow so it took longer then I thought. Made a mistake on the first control, where I had stopped to early and confused some hills or I wasn't completely into the map yet, but other then that clean. Goals were to stay focused throughout, have a route picked out for each leg before I leave, and also always have a plan.

12 PM

running warm up/down 6:00 [1] 1.0 km (6:00 / km) +20m 5:27 / km

Saturday Nov 24, 2018 #

12 PM

orienteering - General 1:10:00 [2] 7.2 km (9:43 / km) +178m 8:39 / km

Line-o in the snow. Didn't start my watch so added a few hundred meters and just took a minute off Robbie's time

3 PM

running warm up/down 6:00 [1] 1.23 km (4:53 / km)

orienteering - General 16:05 [3] 3.64 km (4:25 / km)

4 PM

running warm up/down 5:00 [1] 0.85 km (5:53 / km)

orienteering - General 21:28 [3] 3.59 km (5:59 / km)

Friday Nov 23, 2018 #

11 AM

running warm up/down 28:00 [1] 4.36 km (6:25 / km) +20m 6:17 / km

running intervals 52:26 [3] 12.56 km (4:10 / km) +81m 4:03 / km

Just did two laps of the driving so between 6:04 and 6:10 long and 1.71km, with about a 1:20 rest. Started off a bit faster, around a 3:33 pace but the last few I was feeling my legs so dropped off to around a 3:36-37 pace.

12 PM

running warm up/down 11:53 [1] 2.35 km (5:03 / km) +35m 4:42 / km

Cool down with 3 strides in there as I ran home

Thursday Nov 22, 2018 #

1 PM

Strength 45:00 [2]

7 PM

running warm up/down 10:07 [1] 1.9 km (5:19 / km) +30m 4:56 / km

orienteering - General 34:50 [2] 5.46 km (6:23 / km) +100m 5:51 / km

Line-o that I screwed up on in a part. On a golf course which should be easy, but when you can't distinguish between lone trees and "forested" sections between holes it makes it more difficult

orienteering - General 21:00 [2] 2.89 km (7:16 / km) +53m 6:39 / km

Did a compass course where sections of the map had been whited out. I was picking up controls though so some of the time is me trying to untie control flags, in the cold with gloves on.

Wednesday Nov 21, 2018 #

running long 2:00:00 [2] 21.51 km (5:35 / km) +454m 5:03 / km

Long run around the valley. Breathing a bit heavier then normal so possibly a a bit of a cold

Tuesday Nov 20, 2018 #

10 AM

running 40:11 [1] 8.02 km (5:01 / km) +85m 4:45 / km

Easy morning run

11 AM

Strength 13:45 [2]

Runner 360, just one round before I had to go

6 PM

cycling 15:00 [1]

running warm up/down 10:00 [1] 1.62 km (6:10 / km) +5m 6:05 / km

running intervals 35:00 [4] 7.48 km (4:41 / km) +66m 4:29 / km

7 figure 8 loops starting every 5 minutes. Started at 3:24, went down to 3:18, and then kept it around 3:21-3:22 for the later intervals. Forgot a headlamp so was hoping for a bit of snow at princess point, but that was not the case. Managed to not stumble once running on the trails in the dark

7 PM

running warm up/down 8:29 [1] 1.41 km (6:01 / km) +15m 5:43 / km

running 7:38 [1] 1.47 km (5:12 / km)

cycling warm up/down 15:00 [1]

Monday Nov 19, 2018 #

6 PM

spinning 31:00 [1]

Boring as hell o half an hour will do it

C • rally 11

10 PM

Strength 5:00 [1]

Physio exercises before bed

Sunday Nov 18, 2018 #

11 AM

running warm up/down 28:00 [1] 4.6 km (6:05 / km)

Ran over to the Bishop Tonnos track to do a few intervals. Dumb how they fenced it off and you need a permit to run on it. So I just had to jump the fence and did 8 minutes of exercises.

running intervals 24:04 [4] 5.69 km (4:14 / km)

Had to avoid a few obstacles, such as the snow piles kindly shoveled onto the track from the football field, soccer net pushed onto the track, and this thing football players push that I wasn't strong enough to move.
Legs were sore from yesterday and lack of i4 intervals I'd probably also say, so just did 5x1000m around 3:17 pace

12 PM

running warm up/down 14:33 [1] 2.87 km (5:04 / km)

Cool down with 5 strides in there

2 PM

Note
weight:80.9kg

Curious how much I weighed, will try to remember in the morning tomorrow

10 PM

Strength 35:00 [2]

No time for gym so just at home

Saturday Nov 17, 2018 #

1 PM

running warm up/down 16:00 [1] 3.0 km (5:20 / km) +40m 5:00 / km

orienteering - General (O-cup kick-off) 43:43 [4] 7.6 km (5:45 / km) +110m 5:22 / km

C • great 2

2 PM

running warm up/down 7:00 [1] 1.2 km (5:50 / km)

5 PM

running warm up/down 20:00 [1] 3.63 km (5:31 / km) +35m 5:15 / km

Took out a kilometer and 20 minutes, since start was delayed. Somre of the distance was walking in between the parts of staying warm

6 PM

orienteering - General (O-cup night) 48:45 [3] 8.81 km (5:32 / km) +91m 5:16 / km

C • wow 2

running 5:30 [1] 0.88 km (6:15 / km)

Friday Nov 16, 2018 #

8 AM

running long 2:01:27 [2] 20.06 km (6:03 / km) +403m 5:30 / km

Ran up the escarpment and towards Christie lake since I never run that way. Got turned around when I hit a section of the trail going through someone’s property who had decided to then build a wall to keep everyone out.
Nice run in the snow though, until by the end it started to get wet and slippy. I also need to get warmer tights since my knees start to freeze once the tights get damp.

Thursday Nov 15, 2018 #

10 AM

Strength 35:00 [2]

Runner 360 plus 2x15 pistol squats on each leg

6 PM

running warm up/down 14:45 [1] 3.05 km (4:50 / km) +40m 4:32 / km

Took 30s out from my pee

running tempo 39:32 [3] 10.12 km (3:54 / km) +72m 3:46 / km

X-league canceled due to snow so just went for a tempo on the rail trail. 5k up and then back. Snow was the perfect height, enough to light everything up in the dark, soften your footstep, but not really slow you down.

7 PM

running 17:59 [1] 3.43 km (5:15 / km) +30m 5:01 / km

Ran by work to pick up my bag since I started the run from there

Wednesday Nov 14, 2018 #

8 AM

running 46:30 [1] 8.22 km (5:39 / km) +175m 5:07 / km

Tired so to actually get a proper sleep only had time for 45 minutes. Just tried to keep it at a slow pace. Just around the streets of Dundas and up to the peak since that seemed more interesting

Tuesday Nov 13, 2018 #

9 AM

running 20:00 [1] 4.25 km (4:42 / km) +20m 4:36 / km

6 PM

cycling 15:00 [1]

running warm up/down 12:00 [1] 2.05 km (5:51 / km)

running intervals 29:40 [4] 6.24 km (4:45 / km)

5x1km with 3 minutes rest jogging around. Was thinking of doing 2 of them and then 5x1km with 1:30 rest, but legs were tired so just did this. Snowing, win, and cold so slower conditions, just still I was going that fast. Around 3:18 pace.

7 PM

running warm up/down 8:30 [1] 1.41 km (6:02 / km)

running 15:08 [2] 3.13 km (4:50 / km)

Run with dan after

Monday Nov 12, 2018 #

8 AM

running 42:17 [2] 8.93 km (4:44 / km) +127m 4:25 / km

Easy run to shake out legs, did push relatively hard up Martin road

11 PM

Strength 28:00 [2]

night night strength

Sunday Nov 11, 2018 #

Event: Raid the Hammer Adventure Run

9 AM

orienteering - General (Raid the hammer) 3:10:00 [2] 26.5 km (7:10 / km)

Fun race with Hadron and Leif. Just guessed the distance from Graeme's watch and added a bit because my matrix section was a little longer. Lost a bit of time in the beginning due to a small mistake but other then that clean

Saturday Nov 10, 2018 #

9 AM

running 39:03 [1] 8.13 km (4:48 / km) +105m 4:31 / km

Nice easy run along some trails and then the final half on roads

3 PM

Strength 31:00 [2]

Quick strength session, runner 360 and then 15 pistol squats on each leg

Friday Nov 9, 2018 #

12 AM

Strength 15:00 [2]

9 AM

running warm up/down 25:00 [1] 3.99 km (6:16 / km)

Depressing weather, 3 degrees and raining

10 AM

running intervals 50:00 [3] 11.59 km (4:19 / km) +37m 4:15 / km

5x8 minutes with 2 minutes rest. All the intervals were around a 3:35 - 3:40 km pace on a loop up the trail beside cootes drive and then down the path. Legs have been more sore then normal then this week and with cold, wet conditions I was feeling them by the end

11 AM

running warm up/down 16:20 [1] 3.31 km (4:56 / km) +30m 4:43 / km

Legs went stiff after the final 2 minute rest so did some strides on the way back and a little bit of stretching to loosen them up

Thursday Nov 8, 2018 #

6 PM

running warm up/down 16:28 [2] 3.72 km (4:26 / km) +15m 4:20 / km

Took out 30s of me peeing

7 PM

orienteering - General 41:20 [2] 8.37 km (4:56 / km) +62m 4:46 / km

8 PM

running warm up/down 5:03 [1] 0.91 km (5:33 / km)

Staying warm

Wednesday Nov 7, 2018 #

8 AM

running 22:41 [1] 4.33 km (5:14 / km) +40m 5:00 / km

9 AM

orienteering - General 1:14:33 [2] 8.32 km (8:58 / km) +279m 7:40 / km

Corridor exercise Meghan drew

10 AM

running 14:08 [1] 2.84 km (4:59 / km) +40m 4:39 / km

Tuesday Nov 6, 2018 #

6 PM

cycling warm up/down 20:00 [1]

Since there is a 15 minute ride to Churchill I’ll log a 20 minute warm-up/cool-down

running warm up/down 9:00 [1] 1.63 km (5:31 / km) +7m 5:24 / km

running 32:30 [5] 6.04 km (5:23 / km) +100m 4:58 / km

Hard up long wood, hard down and about equal rest on each interval (so 1:45 and 1:15

7 PM

running 6:20 [1] 1.04 km (6:05 / km)

Monday Nov 5, 2018 #

4 PM

running 58:05 [2] 11.01 km (5:17 / km) +220m 4:48 / km

Sunday Nov 4, 2018 #

10 AM

running warm up/down 15:34 [1] 3.0 km (5:11 / km) +40m 4:52 / km

running tempo 31:47 [3] 8.0 km (3:58 / km) +55m 3:50 / km

Ran 2k on the rail trail accelerating up to tempo throughout and felt good so decided why not do a 6k tempo. Legs a bit sore from the lack of use and right leg feeling better then yesterday while running.

11 AM

running 14:52 [2] 3.0 km (4:57 / km) +28m 4:44 / km

Stopped to tie my shoe in there

4 PM

Strength 1:00:00 [2]

At the gym, so legs are sore from the squats

Saturday Nov 3, 2018 #

11 AM

running 40:13 [1] 7.67 km (5:15 / km) +102m 4:55 / km

1 PM

Strength 28:00 [3]

Runner 360

5 PM

cycling 58:00 [1] 22.39 km (23.2 kph) +187m

Easy ride over to the rail trail and then up and down it

Friday Nov 2, 2018 #

cycling 1:30:00 [2] 35.79 km (23.9 kph) +429m

Arms froze 20 minutes in thanks to the light drizzle throughout the whole ride and of course my decision one layer was only necessary. Sydenham is fun as long as you're just going down.

Thursday Nov 1, 2018 #

8 PM

spinning 46:00 [1]

Meant to go longer, but it's spinning so that's a tough ask. Also meant to ride outside but too much rain.

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