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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 3:

activity # timemileskm+m
  orienteering4 3:40:44 21.74(10:09) 34.99(6:19) 418
  running7 3:33:30 19.81 31.88 196
  cycling2 2:20:00 36.58(15.7/h) 58.87(25.2/h) 252
  Strength3 1:43:00
  Running Technique1 45:00
  Total15 12:02:14 78.13 125.74 866

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MoTuWeThFrSaSu

Sunday Jun 3 #

9 AM

running 20:00 [1] 3.01 km (6:39 / km) +20m 6:26 / km

orienteering 1:26:48 [4] 15.35 km (5:39 / km) +110m 5:28 / km

Some parts went really well and others I'm not sure how I can make over 10 minutes of dumb mistakes. It seems like I'm a far better orienteerer then I was 2 years ago but I'll put up the same rather poor results.
8 PM

Strength 30:00 [2]

Not much motivation to do much more then the basics

Saturday Jun 2 #

12 PM

running warm up/down 30:00 [1]

orienteering 39:51 [4] 6.5 km (6:08 / km) +52m 5:54 / km

I made a 3 minute mistake on the 2nd control, got caught, got mentally thrown off, and there were only two controls I ran cleanly after that

Friday Jun 1 #

12 PM

Strength 28:00 [2]

runners 360
5 PM

running warm up/down 30:00 [1] 4.5 km (6:40 / km) +102m 5:59 / km

6 PM

orienteering race 14:05 [3] 3.54 km (3:59 / km) +20m 3:52 / km

For the most part clean, maybe 15s of dumb mistakes on the last two controls. I just felt like I was missing a drive and didn't run that fast (especially true for the beginning). I realize this is something people often say but this time is to an extreme extent. The moment I finished I felt I could go run it again faster and my heart rate only got to 155 (which probably isn't completely accurate but still definitely way too low. This isn't a problem for major races, I just need to find a way to build up my intensity before some races. I also think late in the day starts also just don't suite me as well.

Thursday May 31 #

Note
(rest day)

Recovery day for the Danish team trials this weekend
...I should also mention I decided to make a blog post a month or so ago so I should probably put a link to it
blog

If this just brings you to the main attackpoint page just cut and paste this:
christianmichelsenblog.wordpress.com
4 PM

cycling 40:00 [1] 16.47 km (24.7 kph) +80m

Chain kept falling off so took some time off

Wednesday May 30 #

8 AM

Running Technique 45:00 [1]

2 PM

Strength 45:00 [2]

6 PM

orienteering 1:20:00 [1] 9.6 km (8:20 / km) +236m 7:25 / km

Talent center training in Silkeborg followed by a cool-down swim. Partner exercise where you each run separate ways around a course and hang a flag at each control and pick up your partners. 5 different 1.5-2km courses. We did the first two but jeppe hurt his ankle so he was going a bit slower and stopped so I did the final 2 alone and just focused on knowing the exact control feature and an attackpoint or narrowing in on it well.

Took out 13 minutes as I was standing around for a bit.

Tuesday May 29 #

7 AM

running 13:00 [1] 2.4 km (5:25 / km) +24m 5:10 / km

Running to idræt
8 AM

running warm up/down 25:00 [1] 3.4 km (7:21 / km) +30m 7:03 / km

running 45:00 [4] 8.5 km (5:18 / km)

6x5 minute with 3 minute rest, the first 3 felt easier but the last 3 were definitely hard
I think the gps cut some corners on the loop because I think I ran longer then this and on another note I think summer may be over in Denmark
9 AM

running warm up/down 23:00 [1] 3.7 km (6:13 / km)

Back to idræt and then home

Monday May 28 #

11 AM

cycling 1:40:00 [2] 42.4 km (25.4 kph) +172m

Chain started to fall off at the end as it seems the chain has pulled the wheel so its slanted. Ditched the bike and continued on foot
12 PM

running 27:30 [2] 6.37 km (4:19 / km) +20m 4:15 / km

Sped up as went along

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