Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 15, 2017:

activity	#	time	miles		km		+m
running	7	5:50:03	20.95		33.71		687
cycling	3	2:46:01	21.98		35.37
orienteering - General	3	2:34:00	8.89	(17:19)	14.31	(10:46)	478
Strength	4	2:15:00
Total	9	13:25:04	51.82		83.39		1165

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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]

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