Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 31 days ending Oct 31, 2017:

activity	#	time	miles	km	+m
running	24	21:35:02	90.17	145.12	2369
orienteering - General	11	8:24:19	30.32	48.79	1337
cycling	7	6:57:55	62.24	100.17	321
Strength	14	6:55:00
core	2	35:00
stretching	1	10:00
Total	34	44:37:16	182.73	294.08	4027
[1-5]	33	44:27:16

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Tuesday Oct 31, 2017 #

running intervals 36:04 [4] 8.24 km (4:23 / km) +118m 4:05 / km

Made up a loop a bit smaller then 1.5k, would run the 1k hard and then recover on the rest (Did 6 times). Started at the bridge right below the steep hill to sanctuary park, ran the opposite direction from the park out to the rail trail and then down the rail trail back to sanctuary.

Strength 15:00 [2]

running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Cool down home

running 25:00 [1] 4.0 km (6:15 / km)

Warn up and then dynamic stretches

Sunday Oct 29, 2017 #

Event: Peak-2-Peak Adventure Run

orienteering - General (Ontario's Long) 1:04:30 [3] 11.2 km (5:46 / km) +149m 5:24 / km

A weekend of orienteering wouldn't be the same if I didn't miss one of my starts. Kept it to just a minute unlike the previous North Americans. Thrown off from the beginning I made another couple minutes of mistakes (plus the already minute) on the first control. I eventually settled down on the third leg. Clean (besides a couple small mistakes) up until the final loop where slopiness set in. Overall fairly happy with my race and getting over the poor start.

running warm up/down 20:00 [1]

Long Course 5 - Splits

Saturday Oct 28, 2017 #

Event: Ontario Orienteering Championships

orienteering - General race (Ontario’s sprint) 15:35 [4]

Overall went well. Lost 20 seconds on a route choice (that probably should not have been an option) and then some sloppiness amongst all trees in the field.

running warm up/down 45:00 [1]

Warm up and cool downs for the day

orienteering - General (Ontario’s Middle) 38:15 [4]

Fairly poor race. Lacked intensity going through the forest in the beginning until I passed Robbie going the opposite direction on a trail and realized he was 90 seconds ahead of me. This certainly brought my speed up where it should be but my focus disappeared. I recovered for a couple good controls and a nice big mistake where I didn’t see a large fence on the map, got a nice long detour out of it, plus the added joy of running through more green.

Middle Course 7 - Splits

Sprint Course 5 - Splits

Friday Oct 27, 2017 #

running 37:46 [2] 7.1 km (5:19 / km) +79m 5:02 / km

Easy run to shake out the legs and finished with 3 strides

Thursday Oct 26, 2017 #

stretching (rolling) 10:00 [0]
(rest day)

C • Have some great races this weekend! 1

Wednesday Oct 25, 2017 #

running long 1:06:23 [2] 12.0 km (5:32 / km) +272m 4:58 / km

An easy long run. Watch was dying so actually around an 18km run.

running 30:00 [2] 6.2 km (4:50 / km)

The end of my run. Gmaps pedometer says 6.2km

running warm up/down 10:00 [1]

My right calf and thigh weren't feeling so good so I did some jogging around to get them moving fairly comfortably

Strength 40:00 [3]

ARK. Suppose to be with a partner
...however I lacked one so I got to do:

- a 1 mile run up some hills holdig a medicine ball (10lbs?)
- 100 push ups
After my courageous attempt at this, Patrick and Broder pitied me so I only
had to do half the amount each team had to do.
- 100 ball slams (you would expect with the medicine ball)
- 150 squats (with the medicine ball)
- and that mile medicine ball run again

Tuesday Oct 24, 2017 #

9 PM

running warm up/down 20:00 [2]

Run along the roads of Dundas, some stretches at the beautiful DVSS track/path. Then ran a lap to figure out where all the puddles/mud was.

running intervals 28:02 [4] 5.9 km (4:45 / km)

Simply pristine running conditions; raining, windy, and cold. Having never really run any track workouts I was just more just trying to run at a constant pace and get a feel for what different paces feel like.
4x800m started every 4 minutes and my times were something like 2:50, 2:45, 2:45, 2:40. Then I did two 400s, followed by two 300s, and a 200. These I was just trying to accelerate quickly.

10 PM

Strength 27:00 [2]

Some after run strength.

running 10:38 [2] 1.7 km (6:15 / km)

Did 2 strides after the 200m and then an easy meander home.

Monday Oct 23, 2017 #

running 1:05:18 [3] 13.1 km (4:59 / km) +189m 4:39 / km

7 or 8 of these minutes I was either stretching or sitting on a toilet.

core 20:00 [2]

Was coaching in oakville and decided I would do both hour core workouts with them.

Strength 5:00 [2]

A couple strength exercises and doing some squat holds with the kids doing them.

Sunday Oct 22, 2017 #

cycling 1:27:54 [2] 33.0 km (22.5 kph) +321m

Saturday Oct 21, 2017 #

running 1:45:00 [3]

SMT with Trav and Hadron.
Got 5 hard intervals/hills in chasing Hadron up them.

Friday Oct 20, 2017 #

Strength 45:00 [3]

Alchemy.

cycling 40:00 [2]

Cycling home ...Wilson took a lot longer then I thought it would

running 45:28 [3] 9.1 km (5:00 / km) +262m 4:22 / km

I remembered an old loop Hans had made me a couple of years ago at Chedoke, so I decided to run it before the gym. Had to cut it short as I didn't have enough time to complete it.

Thursday Oct 19, 2017 #

orienteering - General 30:45 [3] 3.9 km (7:53 / km) +129m 6:46 / km

X-league at Canterbury hills. Didn't start my watch until part way through. I definitely need to get one of those Scandi car headlights. Time to make night orienteering fun again.

orienteering - General 5:00 [3]

The beginning 5 minutes

Strength 10:00 [2]

Wednesday Oct 18, 2017 #

running 1:07:45 [3] 14.3 km (4:44 / km) +322m 4:15 / km

Run right before ARK. I intended on running longer but didn't have time to.

orienteering - General 48:37 [2] 4.6 km (10:34 / km) +158m 9:01 / km

Strength 30:00 [2]

Tuesday Oct 17, 2017 #

Note
(rest day)

Monday Oct 16, 2017 #

running intervals 57:46 [3] 9.0 km (6:25 / km) +71m 6:10 / km

A long warm-up followed by an easy interval session. 1000m, 300m, 300m, 200m on the track. Then learning to jump hurdles (which was around 15 minutes of the actual time). Then a cool-down back.

Strength 30:00 [2]

Sunday Oct 15, 2017 #

running 27:26 [4] 5.0 km (5:29 / km) +270m 4:19 / km

4 full artaban half-pipes. Got a break in the middle to let roxy drink water. Not really going fast at all, legs were sore from yesterday.

running warm up/down 35:14 [1] 5.4 km (6:31 / km) +105m 5:57 / km

Muddy trail run and some stretches to loosen up my legs.

running warm up/down 6:06 [1] 0.85 km (7:11 / km) +9m 6:49 / km

Running back to the Hottage

Strength 15:00 [1]

Easy strength exercises and some rolling after run

cycling 35:00 [1] 10.0 km (17.1 kph)

2nd half of biking, along rail trail to mcmaster, now cootes, and through Dundas. Of course complete with a pee break part way through

cycling 1:06:01 [2] 25.37 km (23.1 kph)

Evening ride along the rail trail

Saturday Oct 14, 2017 #

running long 1:35:00 [3]

SMT with Hadron (and Roxy)

Strength 1:00:00 [2]

Cross fit ...pull ups are hard

cycling 20:00 [1]

Biking to the gym

cycling 25:00 [2]

Bking back

Friday Oct 13, 2017 #

8 PM

Strength 30:00 [2]

running 43:06 [2] 8.3 km (5:12 / km) +186m 4:40 / km

Thursday Oct 12, 2017 #

7 PM

orienteering - General 1:13:18 [2] 4.6 km (15:56 / km) +176m 13:23 / km

As you can see by the min/km time the forest was quite brutal. A few nice open areas but a lot of map not too fun ....really the case for anything in the dundas valley right now. The training was 4 short loops and after one I would stop and do some control description matching. I could never get focused and actually orienteer just because I couldn't get to a fast enough speed ...I did look at my control description for 90% of the controls (the purpose) so not all bad

Wednesday Oct 11, 2017 #

running 1:00:00 [3]

ARK, 4 sections:
- a game involving running and throwing a pumpkin at people
- core
- 5 minute tabata
(20 second sprint, 10 second rest, 20 second lunges, 10 second rest)
- A small loop where 1 partner would run and the other hold a wall squat,
having no partner I just held it for 30 seconds
also including the warm-up

6 AM

running 25:09 [3] 5.71 km (4:24 / km) +23m 4:19 / km

Early morning run up to Mcmaster ...I was mainly on the roads so not too much climb but 23m seems a bit low

7 AM

running 22:59 [3] 5.24 km (4:23 / km) +44m 4:13 / km

Early morning room (after bathroom break)

Tuesday Oct 10, 2017 #

cycling 20:00 [2]

Biking home

running intervals 15:03 [3] 3.21 km (4:41 / km) +50m 4:21 / km

3 1km intervals after the sprint

running warm up/down 20:00 [2]

orienteering - General 17:00 [4] 4.4 km (3:52 / km) +65m 3:36 / km

Mass-start sprint at Mcmaster with Anton and Hadron. I just took off some time from Anton's time on strava and kept the distance and climb stats. The climb is also probably off. Ran fairly well, just a couple of hesitations and a route choice error. I ended up mispunching on the second last control running through a purple wall on the map, when there was an open path 10m to the right that would have added a couple seconds.

Monday Oct 9, 2017 #

orienteering - General 1:03:42 [2] 5.31 km (12:00 / km) +237m 9:48 / km

Control picking exercise set up by Meghan. Nice to orienteer, but not too much fun to run on that map. It's from 2004 and the vegetation has grown alot. Goals were to have a full plan/image for each leg.

Strength 30:00 [2]

Sunday Oct 8, 2017 #

Note
(rest day)

Saturday Oct 7, 2017 #

running 1:50:00 [3]

SMT with Trav, Sudden, Hadron, and another godly Christian like myself

Friday Oct 6, 2017 #

running 20:00 [2]

Over to the second training with Anton.

cycling 45:00 [2]

Biking to and from the Gym. Had to bike hard to the gym because putting money in the bank took longer then I thought.

9 AM

Strength 50:00 [3]

2 PM

orienteering - General 33:56 [3] 4.5 km (7:32 / km) +128m 6:36 / km

3 PM

orienteering - General 25:00 [3]

A second training in the Dundas Valley ...also just a guess at the time as my watch died a kilometer in. Again didn't have a compass so I just made it a goal to pick exit features and visualize the terrain. Ran well other then the first control where I was standing on the wrong knoll for a bit.

Thursday Oct 5, 2017 #

running 5:00 [2]

A short warm-up running around a 200m loop that pretty much went straight up and down a hill.

orienteering - General 43:58 [3] 5.1 km (8:37 / km) +133m 7:38 / km

10 minutes of this is looking for a control that went missing. Once I settled down it went alright. A couple mistakes in the control circles and also two legs where my map had disintegrated so having Anton helped a lot there. Made thing to keep in mind is going into controls use the big surrounding features to narrow in on more specific control itself.

Wednesday Oct 4, 2017 #

core 15:00 [2]

I only call it core if the strength is predominately core

running 40:00 [2]

ARK so a warm-up run over to the start where the dice game began. So some strength exercises and orienteering proceeded. The orienteering became increasingly difficult to run with my 1m radius of sight.

3 PM

cycling 1:19:00 [2] 31.8 km (24.2 kph)

Biking along the rail trail. Had originally intended to do intervals but my calf still hurt from the Saturday.

Monday Oct 2, 2017 #

Strength 28:00 [3]

running 1:24:49 [3] 17.77 km (4:46 / km) +369m 4:19 / km

Longer run up to my dads

Sunday Oct 1, 2017 #

orienteering - General 44:43 [2] 5.18 km (8:38 / km) +162m 7:28 / km

Line-O in the Dundas Valley (near morgan firestone). I took it at a fairly easy pace. Thanks Hans for seting it up.

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