Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 31 days ending May 31, 2018:

	activity	#	time	miles		km		+m
	orienteering - General	15	14:10:38	74.58	(11:24)	120.02	(7:05)	2441
	cycling	13	13:23:30	165.45		266.27		946
	running	29	10:53:33	66.54		107.09		1113
	Strength	12	10:10:00
	Running Technique	3	2:20:00
	stretching	1	20:00
	core	2	18:00
	Total	66	51:35:41	306.57		493.38		4500
	[1-5]	65	50:35:41
averages - weight:82.3kg

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Thursday May 31, 2018 #

Note
(rest day)

Recovery day for the Danish team trials this weekend
...I should also mention I decided to make a blog post a month or so ago so I should probably put a link to it
blog

If this just brings you to the main attackpoint page just cut and paste this:
christianmichelsenblog.wordpress.com

C • Map 3

4 PM

cycling 40:00 [1] 16.47 km (24.7 kph) +80m

Chain kept falling off so took some time off

Wednesday May 30, 2018 #

8 AM

Running Technique 45:00 [1]

2 PM

Strength 45:00 [2]

6 PM

orienteering - General 1:20:00 [1] 9.6 km (8:20 / km) +236m 7:25 / km

Talent center training in Silkeborg followed by a cool-down swim. Partner exercise where you each run separate ways around a course and hang a flag at each control and pick up your partners. 5 different 1.5-2km courses. We did the first two but jeppe hurt his ankle so he was going a bit slower and stopped so I did the final 2 alone and just focused on knowing the exact control feature and an attackpoint or narrowing in on it well.

Took out 13 minutes as I was standing around for a bit.

Tuesday May 29, 2018 #

7 AM

running 13:00 [1] 2.4 km (5:25 / km) +24m 5:10 / km

Running to idræt

8 AM

running warm up/down 25:00 [1] 3.4 km (7:21 / km) +30m 7:03 / km

running 45:00 [4] 8.5 km (5:18 / km)

6x5 minute with 3 minute rest, the first 3 felt easier but the last 3 were definitely hard
I think the gps cut some corners on the loop because I think I ran longer then this and on another note I think summer may be over in Denmark

9 AM

running warm up/down 23:00 [1] 3.7 km (6:13 / km)

Back to idræt and then home

Monday May 28, 2018 #

11 AM

cycling 1:40:00 [2] 42.4 km (25.4 kph) +172m

Chain started to fall off at the end as it seems the chain has pulled the wheel so its slanted. Ditched the bike and continued on foot

12 PM

running 27:30 [2] 6.37 km (4:19 / km) +20m 4:15 / km

Sped up as went along

Sunday May 27, 2018 #

10 AM

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

orienteering - General race 12:52 [4] 3.1 km (4:09 / km)

Just gave the distance of the course as my gps distance clearly wasn't working. Fun race through buildings and in and under a road in one. I was unfortunately running the open course as ok pan didn't have women to form another sprint relay team.
No big mistakes, I was picking good routechoices, and executing well form the most part. I was clearly not 100% focused as I had a tendency to run past controls and several of those fence opening from yesterday. They look very obvious on the map but it has taken me until now to realize they are all gates with the bushes on either side hanging over them tucking them into the rest of the hedge/fence/bush.
Actually I go back on the mistake part there was a 30s mistake on a 50m leg at the end where I had some how flipped the leg so I thought I was running it in reverse and I was confused as hell in this 50mx80m enclosed garden/park area.
I'm not too worried about any of this though as it kind of sucked to run the open category while most others ran the real race.

Strength 40:00 [2]

Saturday May 26, 2018 #

3 PM

running warm up/down 30:00 [1] 5.0 km (6:00 / km)

4 PM

running warm up/down 5:00 [1]

5 PM

orienteering - General race 16:50 [4] 4.0 km (4:13 / km) +7m 4:10 / km

Many positives but also a couple huge disappointments.
I'm quite happy how I started off, it's quite common to me my worst spot in the race, being slow and unfocused, so I made it one of my goals. It continued to go well up until the 12th control where I mispunched (unknown to me at the time). It was a short 15s leg, leaving an alley, crossing a street, into another alley and hitting the corner of a building. Unfortunately I had the wrong alley.
From my perspective my race continued to go well until the 17th. I'd just seen Mikkel who started in front of me exit the control (16) and exiting the control Id run along some back yards (just green vegetation and some fences) and go into an opening. Pretty straight forward leg just hard to judge the vegetation and well I missed the opening and I spent 90s running around the alleys beyond confused. Finally getting to the control I spent 5s disoriented where I'd come from at the control and from there on it was clean again just missing a bit of intensity that was hard to conjure up after that blow out.
I've also definitely started handling mistakes better, not giving into rash decision making. Not just in this race but I've just realized also in all my latest races

map

C • Hey, from what I understand... 2

Friday May 25, 2018 #

3 PM

cycling 1:24:00 [2] 36.3 km (25.9 kph) +146m

Thursday May 24, 2018 #

8 AM

running warm up/down 35:00 [1] 4.45 km (7:52 / km)

15 minutes running, then running exercises followed by 5 minutes of running/strides before intervals started

running 31:30 [5] 5.55 km (5:41 / km)

4x 400m, 200m jog, 200m, 200m jog, 200m, then 2.5 minutes rest (3 first time)
Times for the 400m were 69, 64, 62, 62. Maybe it was 67 as 69 seems really slow but as you can see I didn't really know what pace to keep in the beginning so I decided to just stick behind Tue and Eskil.

9 AM

running warm up/down 10:00 [1] 1.7 km (5:53 / km) +67m 4:55 / km

Not actually 67m of climb in this cooldown but I just stuck all the climb that the workout had onto this one

5 PM

Strength 1:00:00 [2]

Wednesday May 23, 2018 #

8 AM

Running Technique 45:00 [1]

Might skip the ride I had planned, my legs are sore from I think not really recovering fully from the lack of sleep the last couple nights. Orienteering tonight might be good enough

6 PM

orienteering - General 50:00 [3] 8.96 km (5:35 / km) +63m 5:23 / km

Maybe 15 minutes warm-up in there, a bit of standing around, and jogging a loop between courses to keep myself moving.
Easy sprint orienteering, similar to the last sprint training I did around Aarhus just now in the center of Aarhus. I really enjoyed the terrain with all the narrow passages. I started off a bit sloppy the first few controls but once I got going it went really well. I sped up as the training went on because my legs felt good but also keeping the flow going.

Tuesday May 22, 2018 #

6 PM

Strength 40:00 [2]

Decided to skip the orienteering tonight (in Aarhus) to rest my knees. They're feeling a bit better I think part of the soreness is from taking multiple logs to them over the weekend

Monday May 21, 2018 #

9 AM

running warm up/down 20:00 [1] 2.11 km (9:29 / km) +113m 7:29 / km

10 AM

orienteering - General 31:12 [3] 4.69 km (6:39 / km) +105m 5:59 / km

Went fairly well, I'm happy with some legs but again I made a nice mistake on the 6th control. I did have trouble reading the map at times with the mess of trails and stone walls at the top. Which leads to my mistake, where I took a cut from one trail to the next and some how ended up passing the trail I meant to get (maybe in jumping the stone wall I skipped it?). Then I didn't slow down when things weren't matching up exactly and ran down the hill side in another place.

Only other mistake was standing on the wrong knoll for 40s and a couple sloppy points and dumb route choices where I went straight when there was a trail meters to my side. Really it was just different terrain and even if a clean race I couldn't orienteer as fast as the Norwegians in it, but I suppose it is Norway so that is to be expected.

C • race review 1

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

4 PM

cycling 1:10:00 [1] 23.85 km (20.4 kph) +203m

Took 6 minutes off since I was stopped for some time. On a mountain bike so not really going at a constant effort just biking over to and then around/in the park

Sunday May 20, 2018 #

12 PM

running warm up/down 27:00 [1] 2.4 km (11:15 / km) +331m 6:40 / km

Well I decided to walk the hill

1 PM

orienteering - General 1:19:09 [3] 10.58 km (7:29 / km) +249m 6:42 / km

2 big mistakes early on in the course allowed me to be 15 minutes behind at the first radio control 3.3km into the course. Went better from there just started to mentally fade making many small 10s mistakes. Being the first race in Norway not too many expectations so in the bright side at least tomorrow can't be worse

C • agree 3

Saturday May 19, 2018 #

1 PM

running warm up/down 25:00 [1] 3.9 km (6:25 / km) +75m 5:51 / km

running 14:32 [4] 4.13 km (3:31 / km) +63m 3:16 / km

Norwegian running test for jwoc, first 1.6km maybe all uphill and then all downhill other then a little part. My legs felt a bit heavy warming up, but judging my heart rate only got to 174 I probably wasn't running as fast as I could of.
Overall not terrible being my first running race since cross country 1.5 years ago (and first when actually training), and being a 15s start interval so I had no one to go off of

2 PM

running warm up/down 7:00 [1] 1.0 km (7:00 / km)

7 PM

core 10:00 [2]

Friday May 18, 2018 #

Strength 20:00 [1]

11 AM

orienteering - General 1:25:00 [1] 8.68 km (9:48 / km) +271m 8:28 / km

Took some buses and a train out to a map. Training started well when I made a mistake getting to the start and I started to question if my google maps search had been accurate

C • was it.... 2

Wednesday May 16, 2018 #

10 AM

cycling 59:30 [1]

11 AM

Strength 30:00 [2]

Runner 360 with jan plus some køber stuff after

running 6:00 [3] 0.85 km (7:04 / km)

6 strides with jan after cycle/run

6 PM

orienteering - General 1:15:00 [2] 8.0 km (9:23 / km) +300m 7:54 / km

Forgot gps (and compass) so guessed off Jan's distance
Also a bit tough, but got to try out a right handed compass on my left hand, no compass, a right handed compass on my right hand, but settled with holding the map in my left and bringing my right hand to the map when I needed to take bearings ...which was unfortunately a lot in this terrain

Tuesday May 15, 2018 #

9 AM

Note

Morning kayak

5 PM

running warm up/down 16:55 [1] 3.2 km (5:17 / km) +33m 5:02 / km

Run to the arena

6 PM

running warm up/down 10:00 [1] 1.4 km (7:09 / km)

Ran out of time for some of the stretches and mental warm-up

orienteering - General race 19:35 [4] 4.17 km (4:42 / km) +87m 4:15 / km

7 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Monday May 14, 2018 #

8 AM

Strength 20:00 [0]

Strength 1:00:00 [2]

8 PM

cycling 1:15:00 [1]

Sunday May 13, 2018 #

Note
weight:82.3kg

8 PM

cycling 50:00 [2] 22.27 km (26.7 kph)

Saturday May 12, 2018 #

10 AM

cycling 2:00:00 [2] 53.8 km (26.9 kph) +98m

Decided to skip the intervals and bike instead ...being at my aunt and uncles house the bike was probably a bit small for my legs so adapted my cycling posture to get my knees at a good spot and occasionally stood up

12 PM

running 12:00 [1] 2.5 km (4:48 / km)

core 8:00 [3]

Friday May 11, 2018 #

Note

My knee is sore so I'll skip running to play it safe being in Norway on Monday

9 PM

Strength 45:00 [3]

Thursday May 10, 2018 #

10 AM

running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Had about a half hour bike to the race so not much of a warm-up was needed ...and well I didn't have time for much more

C • Didn't have time for much more 1

orienteering - General race 1:03:00 [3] 10.6 km (5:57 / km) +174m 5:30 / km

Small local race in Aarhus. I struggled to really orienteer/focus in the beginning and push hard with all the juniors away in Hungary, seniors in Switzerland (they usually only come if they are from pan though), and anyone else had other things.
About 2 thirds in after making one of the numerous really dumb mistakes, I opted to take some time to focus and get my shit together. From there I ran harder and tried to keep looking ahead and thinking of orienteering to stop it from wandering so I'm happy with the last 10 controls.

Wednesday May 9, 2018 #

10 AM

Strength warm up/down 20:00 [0]

Strength 1:00:00 [2]

5 PM

cycling 1:26:00 [2] 36.32 km (25.3 kph) +149m

Cut it a bit short

Tuesday May 8, 2018 #

8 AM

running 15:00 [1] 2.24 km (6:42 / km) +20m 6:25 / km

orienteering - General intervals 25:00 [4] 5.03 km (4:58 / km) +61m 4:41 / km

3 sprint intervals with Emil, norsk Emil and Simon with a few minutes of rest between each ...turns out I had done these already so route choice not too much of an issue. Each of the intervals also had forkings, we started in 30s intervals the first, 10s intervals the second and a mass start the final.

9 AM

running warm up/down 12:00 [1] 2.39 km (5:01 / km) +21m 4:49 / km

6 PM

orienteering - General 1:00:00 [2] 8.0 km (7:30 / km) +136m 6:55 / km

18 minute warm up and then a training focusing on flowing through the controls. I decided to pick the straighter or routes with no trails even if they were stupid to take, as in running straight through the green. Then short cool-down

Monday May 7, 2018 #

8 AM

Strength 1:00:00 [2]

9 AM

stretching 20:00 [0]

5 PM

cycling 44:00 [1] 17.19 km (23.4 kph)

Decided to go for a ride since it was a nice day but my day off running

Sunday May 6, 2018 #

10 AM

running 50:36 [1] 9.81 km (5:09 / km) +108m 4:53 / km

Easy run and then five of the minutes is from after the sprints

11 AM

running 14:30 [3] 2.8 km (5:11 / km) +95m 4:26 / km

Hillsprints (took a little over 30s) run back down the hill and restart on 1:30. Did 9 and gave myself an extra minute after the 5th. Just guessed climb off strava's high and low points for that. The hill is likely higher then the 10m strava says.

Saturday May 5, 2018 #

1 PM

cycling warm up/down 10:00 [1]

I'll give myself some reduced time biking to the clubhouse to run the training. No club training today and had to fix my bike anyway in the morning so just by myself

2 PM

orienteering - General 1:40:00 [2] 13.57 km (7:22 / km) +296m 6:39 / km

10 minute run to the start with stretches and then long orienteering course. Kept it at an easy pace. Forest is a lot less open and visible then a month a go so did try to keep running through the thick bits as that isn't my strong suit. Went well just making sure I did a general visualization of the leg and a plan before I leave the control and then thumbing along on the line-o section towards the end. Focus was on and off and started to fade towards the end during the line-o, but all around went well.

11 PM

Strength 50:00 [2]

Friday May 4, 2018 #

9 AM

running warm up/down 20:00 [1] 3.13 km (6:23 / km) +25m 6:09 / km

10 AM

running intervals 40:00 [3] 9.2 km (4:21 / km)

4x8 minutes with 2 minutes rest. Intended to do 5 but felt a little twinge in my knee 6 minutes into the final interval so opted to play it safe and pick up the pace for the final 2 minutes and call it at 4.
I went out a bit hard and also made my loop a little small so I only did 7 minutes so I got the benefit of a 3 minute rest to keep the numbers nice.
I also just guessed at the distance since 5.6 kilometers is hopefully not right.

running warm up/down 19:00 [1] 3.21 km (5:55 / km) +34m 5:37 / km

Cool down and and 4 strides up a slight incline near the apartment

Thursday May 3, 2018 #

4 PM

running warm up/down 10:00 [1]

Run to strength after ditching my bike in front of a random apartment block

5 PM

Strength 1:00:00 [2]

Wednesday May 2, 2018 #

8 AM

Running Technique 50:00 [1]

15 minutes easy warm-up running around the track waiting for coach

5 PM

running warm up/down 20:00 [1]

orienteering - General 58:00 [3] 7.04 km (8:14 / km) +163m 7:23 / km

Middle distance race aimed for the Danes going to EOC. In vejle so steeper terrain and this map was also particularly thick and low visibility in sections. I started off alright, I did struggle being accurate through all the thick parts though. On the 6th control I managed to make a 5 minute mistake in the control circle and got thrown off when everyone passed me. I my defense it was on a fallen in green forest, and was slightly questionable where it was placed. As I send a bit thrown off mentally but I still had a few good legs. I did end up later on making another 5 minute mistake after being a bit below the control but very much in the circle again.

I'm quite happy with the ending (after the final mistake). The forest had opened at this point though.

Tuesday May 1, 2018 #

9 AM

cycling 45:00 [1] 17.67 km (23.6 kph) +98m

chain fell off a couple times, really need to get around to fixing that

10 AM

running 19:00 [1] 3.75 km (5:04 / km) +54m 4:44 / km

5 PM

cycling 20:00 [2]

We'll count this ride to training as I was going fast enough for it to count

6 PM

orienteering - General 1:35:00 [3] 14.0 km (6:47 / km) +293m 6:09 / km

Bike chain fell off and got stuck between the gear and the covering over the chain so ended up being late to the training. Which meant I took a run over to the training from the clubhouse and I got there just in time to join in for the orienteering intervals. Ranging from about a kilometer to 1.6km.

We all ran the intervals unforked, but I couldn't focus too well and felt like I was dragging my legs throughout so I ended up opting to run the last two alone. Also ended up running back so ran far more than intended.

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