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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 13, 2016:

activity # timemileskm+m
  running5 3:37:41 6.67 10.74
  orienteering2 1:44:51
  core3 20:00
  Strength2 10:00
  stretching1 5:00
  Total6 5:57:32 6.67 10.74
  [1-5]6 5:52:32

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Saturday Feb 13, 2016 #

orienteering 14:50 [4]

My first race did not good too well, I got thrown off in the beginning of the race because I wasn't in the right mind set (also didn't help I forgot too put my compass on). The only major mistake I had was to number 3, where I went above the cliff instead of below, because of these two factors I felt I had to make up for these mistakes and catch up (even though I know I shouldn't think this), and didn't regain my composure until around control 9/10. Up until this point I made a quite few dumb route choices and really just wasn't thinking. On the bright side I did manage to regain my concentration in a race, and orienteered well after that.

running warm up/down 20:00 [1]

running warm up/down 10:00 [1]

orienteering race 15:11 [5]

orienteering 10:00 [2]

5 Short courses working on map folding

running warm up/down 5:00 [1]

orienteering race 15:00 [4]

2 person relay (I have no idea time)

orienteering 20:00 [1]

Follow the line course through UBC after farsta, and then a short course

Friday Feb 12, 2016 #

orienteering 15:00 [3]

running warm up/down 15:00 [1]

orienteering race 14:50 [4]

For the second race in a row I forgot my map case, but other then that it started out fairly well. However I do think I should have ran harder in the beginning legs of the race. I lost a bit of time on control _, where I just didn't see what I pictured and slowed down, so I need to remember to visualize and simplify even in sprints (especially forested sections). I also need to work on running harder through the forest. Then I lost some 10 seconds or so, going through some thicker vegetation, and a marsh. So I just need to work on spotting a quick way through the forest in sections like that, not just running straight through. Other then that my race went pretty well.

Wednesday Feb 10, 2016 #

running 50:00 [2]

Easy long run at ARX, ran randomly around with Nowen and then ran to the chedoke stairs and back after

Tuesday Feb 9, 2016 #

running warm up/down 20:00 [1]

running intervals 30:00 [4]

We did 7 pump house loops, on every 2nd one we did a cardiac hill with the loop. We had about a minute rest between each one. My left knee hurt (on the third knee) during the run but that was probably due to a lack of strengthening it recently.

core 10:00 [2]

Monday Feb 8, 2016 #

core 5:00 [2]

Strength 5:00 [1]

Sunday Feb 7, 2016 #

running 1:07:41 [2] 10.74 km (6:18 / km)

Easy Longer run: Ran from my house to the conservation area, did a warm-up, and then ran one of the DV loops Hans sent me (thanks again for the loops).

stretching 5:00 [0]

Strength 5:00 [1]

core 5:00 [2]

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