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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  orienteering4 3:44:53 21.0(10:42) 33.8(6:39) 473
  running4 2:32:00 15.03(10:07) 24.19(6:17) 157
  Strength3 2:12:00
  cycling2 1:08:30 16.7(14.6/h) 26.87(23.5/h)
  Running Technique1 50:00
  Total13 10:27:23 52.73 84.86 630
  [1-5]12 9:48:53

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Sunday Jun 10, 2018 #

3 PM

Strength 45:00 [1]

7 PM

cycling 38:30 [0] 15.87 km (24.7 kph)

Don't want to put an intensity as it was just intended to get out and I suppose also shake out the legs.

Saturday Jun 9, 2018 #

12 PM

running 50:00 [1] 8.21 km (6:05 / km) +87m 5:47 / km

Easy run before orienteering. Only meant to do 30 minutes run and then 5 minutes or so of stretching/warm-up, but had to go to the bathroom. Which means I ran around for a bit, couldn't find one, and then realized I no longer had to go. So maybe 40 running, 10 doing exercises/stretching/strides.
1 PM

orienteering 59:40 [4] 10.73 km (5:34 / km) +100m 5:19 / km

In more park forest so almost like a sprint. Flat fast for the most part except a few absurdly steep hills, some thick forest, and a fair bit overgrown undergrowth or just rough open where I'd be slowly picking my way through thistles and stinging nettle

Friday Jun 8, 2018 #

8 AM

orienteering 50:00 [2] 9.46 km (5:17 / km) +67m 5:06 / km

Easy sprint training. First part through a technical mess of yurts and trailers in an abandoned area people were living in. Next, 2 legs where there are two routes drawn on a leg and you have to pick the shortest one. Then, just a blanked out map where you had to follow the line just taking account distance and direction. Plus, another round of the last two parts.

Thursday Jun 7, 2018 #

9 AM

running warm up/down 23:00 [1] 3.5 km (6:34 / km) +70m 5:58 / km

orienteering intervals 51:57 [3] 6.02 km (8:38 / km) +189m 7:28 / km

4 intervals in Silkeborg. First interval was clean enough just started a bit slow, wasn't running aggressive enough through the forest. The next I flipped my map over to the wrong map (and also area) so I lost a few minutes on the first control confused as hell. Then seeing everyone else run by starting the next interval as I ran by the last control threw me off a bit and I spent some time in the circle. Now I started by myself and had to cut it short, that really got to me and I mentally wasn't there. Turns out one of the (3 I did) legs actually went quite well. The final one went alright except for a mistake on the last control where I decided to abandon my route of going over top of a hill and instead going around (a lot of green on the leg so needed the clear feature of the hill top).
Overall a bit disappointing and physically not as much of a workout as intended to be.
5 PM

Strength 1:00:00 [2]

Wednesday Jun 6, 2018 #

8 AM

Running Technique 50:00 [1]

5 PM

cycling 30:00 [1] 11.0 km (22.0 kph)

Missed the bus leaving to training since I didn't receive email saying it was leaving at 4:45 not 5:00, so biked home got a map and biked over to moesgard beach. Usually won't log transportation but it's maybe 11km so I'll log the way there.
6 PM

orienteering 1:03:16 [1] 7.59 km (8:20 / km) +117m 7:44 / km

Found an old contour only (plus rocks, rootstocks, and point features) interval map with 4 courses (well 6 but only did 4) and ran that. Slow going in parts having to pick my way through all the logging debris and a lot thicker in parts then the white the map would lead you to think.
Went good except for one control involving a lot of green on the leg and an un-mapped road/trail that I thought I knew the direction it was going. Just focused on talking to myself about what I was doing and having a picture of the big features around the leg

Tuesday Jun 5, 2018 #

8 AM

running warm up/down 30:00 [1] 3.49 km (8:36 / km)

running intervals 40:00 [3] 7.5 km (5:20 / km)

9 AM

running warm up/down 9:00 [1] 1.49 km (6:02 / km)

6 PM


Missed the bus to the other side of the forest and no one at the clubhouse to say where the training was happening, after my chain fell off a countless number of times.
Waited half an hour and then realized I didn't have enough motivation to run the training at 8:30 by myself once everyone got back
10 PM

Strength 27:00 [3]

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