Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Aug 19, 2018:

activity	#	time	miles	km	+m
running	12	9:08:14	54.13	87.11	2436
Strength	4	1:10:00
core	1	6:00
Total	17	10:24:14	54.13	87.11	2436
[1-5]	16	10:14:14

2:38

0:00

» now

Sunday Aug 19, 2018 #

11 AM

running 2:25:00 [2] 18.86 km (7:41 / km) +1260m 5:46 / km

8 PM

Strength 13:00 [2]

Runner 360, did one set but muscles were sore so figured that'll be fine ...there'll be a lot of climb tomorrow

Saturday Aug 18, 2018 #

8 AM

running warm up/down 26:00 [1] 4.19 km (6:12 / km)

9 AM

running intervals 28:26 [5] 5.97 km (4:46 / km)

Made a 1km loop on the pebbly paths and grass at the park so meant to do 5x1km w/ 3min rest, however started good the first two and then crashed on the 3rd. So got an extra minute of rest which didn't help me run faster. I was debating quitting there but I decided I at least needed to do 5 intervals so did 2 minutes and benefited from my indecisiveness getting 4 minutes rest.

running warm up/down 7:30 [1] 1.37 km (5:28 / km)

Cool down with three strides

11 PM

Strength 10:00 [2]

Some exercises for the knee

Friday Aug 17, 2018 #

Event: NAOC 2018

10 AM

running 55:00 [1] 9.7 km (5:40 / km) +287m 4:56 / km

Easy except for the final hill at the end

12 PM

running 31:00 [1] 5.94 km (5:13 / km) +16m 5:09 / km

Thursday Aug 16, 2018 #

12 AM

running 20:13 [1] 3.57 km (5:40 / km)

1 AM

core 6:00 [2]

11 AM

running warm up/down 25:00 [1] 3.72 km (6:43 / km)

running intervals 38:00 [3] 8.89 km (4:16 / km)

Intervals at noon is not a good time in bologna

12 PM

running warm up/down 7:00 [1] 1.22 km (5:44 / km)

8 PM

Strength 22:00 [2]

Wednesday Aug 15, 2018 #

10 AM

running 18:00 [1] 3.14 km (5:44 / km)

Tuesday Aug 14, 2018 #

running 10:00 [0]

Some time standing admiring the view

12 PM

running 1:15:00 [2] 9.84 km (7:37 / km) +873m 5:17 / km

Running up (didn't run down since knee wasn't feeling it, so just walked after the run down)

10 PM

Strength 25:00 [1]

10 minutes of jogging and running drills then strength exercises for the knee

Monday Aug 13, 2018 #

11 AM

running 25:00 [1] 4.24 km (5:54 / km)

running intervals 25:35 [5] 4.66 km (5:29 / km)

400m intervals in a park in the rain. I just looked at my watch and roughly created a loop. All were from 62-66 and I started off with 2.5 minutes rest but then quickly figured out was not enough so made it 3. Also featured a nice sharp turn where you had to slow down to nothing to avoid wiping out. The first few were fast and then I started to slow down so I gave myself an extra 15s test on the last to make it count

running warm up/down 11:30 [1] 1.8 km (6:23 / km)

« Earlier | Later »