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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 17:

activity # timemileskm+m
  orienteering5 4:53:00 27.66(10:36) 44.51(6:35) 745
  running7 3:08:30 19.45 31.3 392
  Strength1 1:00:00
  Running Technique1 50:00
  cycling1 15:00
  Total13 10:06:30 47.11 75.81 1137

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MoTuWeThFrSaSu

Sunday Jun 17 #

1 PM

running warm up/down 25:00 [1] 4.45 km (5:37 / km) +30m 5:26 / km

Biked home from watching Jukola around 6 so got 5 hours of sleep before I decided to train
2 PM

running intervals 38:10 [3] 8.81 km (4:20 / km) +108m 4:05 / km

4x8 with 2 minutes rest, just kept it to 4 since I haven't really slept and knee was sore yesterday. Also just a guess at dividing up the climb between warm-up/cool-down and intervals

running warm up/down 8:20 [1] 1.38 km (6:02 / km) +10m 5:50 / km

Easy jog back and 3 strides in there

Saturday Jun 16 #

10 AM

cycling 15:00 [1]

11 AM

orienteering 1:40:00 [2] 17.35 km (5:46 / km) +184m 5:28 / km

Friday Jun 15 #

Note
(rest day)

Thursday Jun 14 #

8 AM

running warm up/down 30:00 [1] 3.94 km (7:37 / km) +50m 7:10 / km

Just guessed and divided the climb up between looking at strava and a map of the route

running (Terrain Test) 12:00 [4] 2.7 km (4:27 / km) +95m 3:47 / km

Legs were quite tired from the previous two days but started off well, I was just behind the top seniors (who were running 3 laps), then a bit after a kilometer after bursting through some green I lost the path and dropped back a bit. The pace slowed down a bit after losing them and after a couple small deviations from the route Laurits and Jakob had caught me so they pulled me up a couple steep hills and I then let loose the last 400m down a gentle decline.
9 AM

running 25:00 [1] 4.87 km (5:08 / km) +4m 5:07 / km

Did part of the loop, took out the time I stood around and then jogged back and did 4 strides towards the end
5 PM

Strength 1:00:00 [2]

Wednesday Jun 13 #

8 AM

Running Technique 50:00 [1]

6 PM

running 15:00 [1]

orienteering intervals 50:00 [4] 7.45 km (6:43 / km) +135m 6:09 / km

6 1km or so intervals in Marseliborg skov with the Talent center. A few seniors showed up but they were mainly taking it easier since they have to run an 8.4km terrain test tomorrow where luckily juniors only run 2.8km.
Not really sure about the rest, it did varry a bit based on how clean I was. Lost 2 minutes at a control in some green on the first interval but went well after that. Needed a bit of catching up on the 2nd last after flipping over the map and not being able to understand where I was.
Legs felt very good surprisingly after being sore all day. In the middle intervals I felt I did a good job looking up spotting features as running and knowing the exact control location.

Tuesday Jun 12 #

11 AM

running warm up/down 20:00 [1] 2.75 km (7:16 / km) +75m 6:24 / km

12 PM

orienteering 54:00 [4] 7.31 km (7:23 / km) +220m 6:25 / km

Middle distance on rebild bakker. Fun terrain, very fast and open/fields apart from the hills. First say jwoc middle distance length went fairly well. Only real mistakes were two 30-45s mistakes in the circles of the controls in these clusters of green bushes on the hill sides. About 2 thirds in it switched to terrain more similar to silkeborg.
About then I then made a 3 minute dumb mistake. I ended up taking the wrong turn on the road when I saw this big logging tractor and the road was blocked so I wondered if I could go down. I ended up doing this even though this was 90 degrees in the wrong direction. That led to my next mistake 1 control later, where I rushed, got side tracked in green and lost 6 minutes. Went well until the end until I my brain turned off and I managed to lose over a minute in the last under 100m of the course running to the finish.
5 PM

orienteering 50:00 [2] 6.1 km (8:12 / km) +130m 7:24 / km

Monday Jun 11 #

5 PM

running warm up/down 15:00 [1] 2.4 km (6:15 / km) +20m 6:00 / km

orienteering 39:00 [2] 6.3 km (6:11 / km) +76m 5:50 / km

Focus on using the vegetation (in preparation for Hungary and Bulgaria if going to eyoc) and taking bearings and catching yourself on bigger features. Also trails were taken off.

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