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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 27:

activity # timemileskm+m
  running7 2:41:30 14.79 23.81 180
  cycling2 2:34:00 37.38(14.6/h) 60.15(23.4/h) 349
  Strength3 2:20:00
  orienteering4 1:50:54 12.89(8:36) 20.75(5:21) 175
  Running Technique1 45:00
  Total14 10:11:24 65.06 104.71 704

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Sunday May 27 #

10 AM

running warm up/down 25:00 [1] 4.0 km (6:15 / km)

orienteering race 12:52 [4] 3.1 km (4:09 / km)

Just gave the distance of the course as my gps distance clearly wasn't working. Fun race through buildings and in and under a road in one. I was unfortunately running the open course as ok pan didn't have women to form another sprint relay team.
No big mistakes, I was picking good routechoices, and executing well form the most part. I was clearly not 100% focused as I had a tendency to run past controls and several of those fence opening from yesterday. They look very obvious on the map but it has taken me until now to realize they are all gates with the bushes on either side hanging over them tucking them into the rest of the hedge/fence/bush.
Actually I go back on the mistake part there was a 30s mistake on a 50m leg at the end where I had some how flipped the leg so I thought I was running it in reverse and I was confused as hell in this 50mx80m enclosed garden/park area.
I'm not too worried about any of this though as it kind of sucked to run the open category while most others ran the real race.

Strength 40:00 [2]

Saturday May 26 #

3 PM

running warm up/down 30:00 [1] 5.0 km (6:00 / km)

4 PM

running warm up/down 5:00 [1]

5 PM

orienteering race 16:50 [4] 4.0 km (4:13 / km) +7m 4:10 / km

Many positives but also a couple huge disappointments.
I'm quite happy how I started off, it's quite common to me my worst spot in the race, being slow and unfocused, so I made it one of my goals. It continued to go well up until the 12th control where I mispunched (unknown to me at the time). It was a short 15s leg, leaving an alley, crossing a street, into another alley and hitting the corner of a building. Unfortunately I had the wrong alley.
From my perspective my race continued to go well until the 17th. I'd just seen Mikkel who started in front of me exit the control (16) and exiting the control Id run along some back yards (just green vegetation and some fences) and go into an opening. Pretty straight forward leg just hard to judge the vegetation and well I missed the opening and I spent 90s running around the alleys beyond confused. Finally getting to the control I spent 5s disoriented where I'd come from at the control and from there on it was clean again just missing a bit of intensity that was hard to conjure up after that blow out.
I've also definitely started handling mistakes better, not giving into rash decision making. Not just in this race but I've just realized also in all my latest races

map

Friday May 25 #

3 PM

cycling 1:24:00 [2] 36.3 km (25.9 kph) +146m

Thursday May 24 #

8 AM

running warm up/down 35:00 [1] 4.45 km (7:52 / km)

15 minutes running, then running exercises followed by 5 minutes of running/strides before intervals started

running 31:30 [5] 5.55 km (5:41 / km)

4x 400m, 200m jog, 200m, 200m jog, 200m, then 2.5 minutes rest (3 first time)
Times for the 400m were 69, 64, 62, 62. Maybe it was 67 as 69 seems really slow but as you can see I didn't really know what pace to keep in the beginning so I decided to just stick behind Tue and Eskil.
9 AM

running warm up/down 10:00 [1] 1.7 km (5:53 / km) +67m 4:55 / km

Not actually 67m of climb in this cooldown but I just stuck all the climb that the workout had onto this one
5 PM

Strength 1:00:00 [2]

Wednesday May 23 #

8 AM

Running Technique 45:00 [1]

Might skip the ride I had planned, my legs are sore from I think not really recovering fully from the lack of sleep the last couple nights. Orienteering tonight might be good enough
6 PM

orienteering 50:00 [3] 8.96 km (5:35 / km) +63m 5:23 / km

Maybe 15 minutes warm-up in there, a bit of standing around, and jogging a loop between courses to keep myself moving.
Easy sprint orienteering, similar to the last sprint training I did around Aarhus just now in the center of Aarhus. I really enjoyed the terrain with all the narrow passages. I started off a bit sloppy the first few controls but once I got going it went really well. I sped up as the training went on because my legs felt good but also keeping the flow going.

Tuesday May 22 #

6 PM

Strength 40:00 [2]

Decided to skip the orienteering tonight (in Aarhus) to rest my knees. They're feeling a bit better I think part of the soreness is from taking multiple logs to them over the weekend

Monday May 21 #

9 AM

running warm up/down 20:00 [1] 2.11 km (9:29 / km) +113m 7:29 / km

10 AM

orienteering 31:12 [3] 4.69 km (6:39 / km) +105m 5:59 / km

Went fairly well, I'm happy with some legs but again I made a nice mistake on the 6th control. I did have trouble reading the map at times with the mess of trails and stone walls at the top. Which leads to my mistake, where I took a cut from one trail to the next and some how ended up passing the trail I meant to get (maybe in jumping the stone wall I skipped it?). Then I didn't slow down when things weren't matching up exactly and ran down the hill side in another place.

Only other mistake was standing on the wrong knoll for 40s and a couple sloppy points and dumb route choices where I went straight when there was a trail meters to my side. Really it was just different terrain and even if a clean race I couldn't orienteer as fast as the Norwegians in it, but I suppose it is Norway so that is to be expected.

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

4 PM

cycling 1:10:00 [1] 23.85 km (20.4 kph) +203m

Took 6 minutes off since I was stopped for some time. On a mountain bike so not really going at a constant effort just biking over to and then around/in the park

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