Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Mar 31, 2017:

activity	#	time	miles	km	+m
running	10	9:54:40	13.84	22.28	562
Strength	21	7:52:00
orienteering - General	8	6:33:48	4.35	7.0
cycling	2	1:48:47
map reading	6	1:30:00
Total	25	27:39:15	18.19	29.28	562
[1-5]	25	26:09:15

2:32

0:00

» now

Thursday Mar 30, 2017 #

Strength 30:00 [2]

orienteering - General 30:07 [3]

X-league. Clean race, just could have pushed the pace I was running at

Wednesday Mar 29, 2017 #

orienteering - General 45:00 [3]

Instructions on where the control was but not actually drawn on map. Helped understanding the scale/distance better.

Monday Mar 27, 2017 #

Note

Coaching ARX, actually did some work so should probably log that

Sunday Mar 26, 2017 #

12 PM

Strength (Cross-fit) 50:00 [3]

Gym with Anvil

Saturday Mar 25, 2017 #

Strength 10:00 [2]

Note

Was originally planning on running the 2013 COC's m20 race but decided against it to minimize the impact on my shins since I was doing some navigation clinic/coaching

map reading 25:00 [0]

Thursday Mar 23, 2017 #

Strength 25:00 [2]

orienteering - General 30:00 [1]

Shins weren't feeling so good so just jogged at a slow pace. Just bearings across a park with features taken off (also practicing judging distance). Would have gotten a lot more out of it if I had run at speed.

Wednesday Mar 22, 2017 #

map reading 20:00 [0]

Strength 10:00 [2]

running warm up/down 5:00 [1]

running 40:00 [2]

5 loops of a hill, some hill sprints, and some core and strength all thrown in there.

Tuesday Mar 21, 2017 #

running hills 34:37 [3] 6.66 km (5:12 / km) +339m 4:09 / km

3 sets of 5 of the hill near the pumphouse loops (I can't remember the name right now). Had about a 2.5 minute rest between each set.

running 25:00 [1]

Running down to the hill and also cool-down run afterwards

Strength 10:00 [1]

Sunday Mar 19, 2017 #

orienteering - General 1:10:00 [2]

Strength 40:00 [2]

At the gym with anvil

Saturday Mar 18, 2017 #

running 1:45:00 [3]

SMT with trav and Hadron. Decided I'd take out the time I was going to the bathroom.

map reading 15:00 [0]

Strength 18:00 [1]

Thursday Mar 16, 2017 #

Strength 1:05:00 [2]

cycling (Spinning) 30:00 [1]

Strength 15:00 [2]

Wednesday Mar 15, 2017 #

map reading 10:00 [0]

I believe a Portuguese map, a lot of negative terrain and very open. Mainly picked out significant hills and changes in vegetation, that would allow me to run hast and direct.

running 1:40:00 [3]

Run through the dundas valley. Got the honour of being first one on k2 since it snowed.

Strength 15:00 [2]

Tuesday Mar 14, 2017 #

Note

Snowboarding today

Monday Mar 13, 2017 #

Strength (Cross-fit) 1:00:00 [2]

Went to Anvil's gym ....I'm a cross fitter now

C • not yet 3

running warm up/down 20:00 [1]

Jogging over to Morgan firestone and then did some stretches waiting for my gps to load.

orienteering - General 1:02:45 [3] 7.0 km (8:58 / km)

Ran the 2013 COC's long 7a. Clean run just slow since I was slipping everywhere do to the thin layer of snow on the frozen ground ...not to mention I was wearing road running shoes. The last third or so I really picked the intensity up.

running 10:00 [1]

Running back home.

Sunday Mar 12, 2017 #

cycling 1:18:47 [1]

Strength 5:00 [1]

map reading 15:00 [0]

Finnish map

Saturday Mar 11, 2017 #

running 1:50:00 [3]

SMT with sudden, trav, and hadron. Got a nice warm-up having to catch up to them, getting there five minutes late.

C • Sent you a text. I'm not he... 1

C • The great cadence debate 1

Strength 7:00 [2]

Friday Mar 10, 2017 #

Strength 10:00 [2]

Wednesday Mar 8, 2017 #

Strength 5:00 [2]

running warm up/down 5:00 [1]

orienteering - General 20:00 [3]

Sprint course around dundas, got hard way part way through when it got dark and struggled to read the map

C • dark 2

Tuesday Mar 7, 2017 #

running 24:00 [4]

4 of the 17th fairway loops (Hans edition). On another note I have learned my previous method of strength may have been borderline idiotic, which had been to do an exercise until I was tired or sometimes couldn't continue, so with that I shall come up with a better routine.

running warm up/down 20:00 [1]

C • Are you still in for the Re... 1

Monday Mar 6, 2017 #

Strength 15:00 [2]

Sunday Mar 5, 2017 #

Strength 12:00 [2]

8 AM

running 1:11:03 [3] 15.62 km (4:33 / km) +223m 4:15 / km

Trail run similar to Tuesday, just I added a bit too it. Took the first 5km at a slower pace since I'd just eaten breakfast.

running 10:00 [1]

Jogging waiting for my gps to find me

Saturday Mar 4, 2017 #

Event: The Eliminator Adventure Run

orienteering - General (Eliminator) 1:40:00 [3]

In general the first race and a half went pretty poorly. There were a few good legs but for the most part I wasn't too focused on orienteering and very rushed and not in control when orienteering. I started to get into orienteering for 3 legs on the 2nd map in the box and then started running without a real plan, so I screwed up hitting a different large depression and lost over 10 minutes. From there on though it went well, I took a few seconds at each control to check my route but I was also no longer pushing the speed.

C • Rocky Ridge 3

Strength 10:00 [2]

Friday Mar 3, 2017 #

Strength 5:00 [2]

Thursday Mar 2, 2017 #

orienteering - General 35:56 [3]

Final x-league at some park I've never been to. Got them all and almost a minute over time so 490 points. Made a few mistakes out there but overall it went alright. The biggest mistake was about two minutes on this green hillside looking for the control. It all stemmed from being lazy and not bothering to check I was leaving from the right point from a park/grass clearing. So just a very stupid mistake, easy to correct. Only got to run hard the last few controls/dog bones, when it opened up and it was actually possible to read your map, run hard, and not trip/impale yourself on some branches in the darkness.

running 15:00 [1]

A very brief warm-up and at the end picking up controls.

Wednesday Mar 1, 2017 #

Strength 25:00 [2]

map reading 5:00 [0]

Finnish Sprint map

« Earlier | Later »