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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 28, 2017:

activity # timemileskm+m
  running6 5:13:07 28.58 46.0 540
  cycling1 1:27:54 20.51(14.0/h) 33.0(22.5/h) 321
  Strength3 1:12:00
  orienteering - easy1 53:50
  core1 20:00
  stretching1 10:00
  Total8 9:16:51 49.09 79.0 861
  [1-5]7 9:06:51

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Saturday Oct 28, 2017 #

orienteering - easy 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 - easy (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.

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)

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

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