Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 13, 2018:

	activity	#	time	miles		km		+m
	cycling	4	5:00:00	80.52	(16.1/h)	129.58	(25.9/h)	247
	Strength	3	3:05:00
	orienteering - General	3	2:28:00	14.68	(10:05)	23.63	(6:16)	371
	running	4	54:00	5.67	(9:31)	9.13	(5:55)	41
	stretching	1	20:00
	core	1	8:00
	Total	13	11:55:00	100.87		162.34		659
	[1-5]	12	11:15:00
averages - weight:82.3kg

2:46

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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

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