Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 6, 2018:

activity	#	time	miles		km		+m
orienteering - General	3	4:13:00	21.51	(11:46)	34.61	(7:19)	752
running	8	3:44:06	23.74		38.2		384
Strength	4	2:55:00
cycling	4	1:56:00	21.33		34.32		190
Running Technique	1	50:00
Total	19	13:38:06	66.57		107.13		1326
[1-5]	18	13:23:06

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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.

Monday Apr 30, 2018 #

11 AM

Strength 15:00 [0]

Stretching/warm-up leading before strength

12 PM

Strength 50:00 [2]

At home so a constant flow switching from a leg based strength exercise to core.

6 PM

cycling 41:00 [1] 16.65 km (24.4 kph) +92m

7 PM

running 28:00 [1] 5.76 km (4:52 / km) +68m 4:35 / km

running 3:00 [3] 0.54 km (5:33 / km)

3 strides

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