Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Sep 16, 2018:

activity	#	time	miles		km		+m
spinning	2	2:25:00
orienteering - General	3	2:20:20	13.96	(10:03)	22.46	(6:15)	321
running	7	1:57:49	12.69	(9:17)	20.43	(5:46)	21
Strength	3	46:00
cycling	1	36:32	6.39	(10.5/h)	10.29	(16.9/h)
Total	13	8:05:41	33.04		53.18		342

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Sunday Sep 16, 2018 #

9 AM

running warm up/down 20:00 [1] 3.31 km (6:03 / km) +10m 5:57 / km

10 AM

orienteering - General 35:35 [4] 5.59 km (6:22 / km) +110m 5:48 / km

running warm up/down 4:00 [1] 0.66 km (6:04 / km) +4m 5:53 / km

1 PM

running warm up/down 15:00 [1] 2.24 km (6:42 / km) +5m 6:37 / km

orienteering - General 49:45 [4] 8.26 km (6:01 / km) +160m 5:29 / km

Only large mistake was the first control. At first after flipping over the map I lost 90s trying to figure out where I was because the start triangle was at an odd angle and couldn't piece together the terrain and map there. Then I lost a minute when I ran past the circle.
After that I was clean apart from a few hooks in the circle.

2 PM

running warm up/down 5:00 [1] 0.86 km (5:49 / km) +2m 5:45 / km

Saturday Sep 15, 2018 #

9 PM

running 20:24 [1] 3.84 km (5:19 / km)

Strength 11:00 [2]

Friday Sep 14, 2018 #

11 AM

cycling 36:32 [1] 10.29 km (16.9 kph)

Thursday Sep 13, 2018 #

7 PM

orienteering - General 55:00 [2] 8.61 km (6:23 / km) +51m 6:12 / km

Wednesday Sep 12, 2018 #

9 AM

running warm up/down 27:00 [1] 4.07 km (6:38 / km)

10 AM

running intervals 13:45 [5] 3.16 km (4:21 / km)

Meant to do hard intervals over at sanctuary park, but my legs were dead and I was just so slow. On the 3 I did I kept losing time so I just called it quits and decided it might be good to take a few days easy

running warm up/down 12:40 [1] 2.29 km (5:32 / km)

10 PM

Strength 20:00 [2]

Some basic knee exercises and core

Tuesday Sep 11, 2018 #

11 AM

Strength 15:00 [2]

9 PM

spinning 40:00 [1]

Monday Sep 10, 2018 #

1 PM

spinning 1:45:00 [2]

Skipped intervals today and just did a spin watching a movie. Mentally needed to take a few minute break an hour in

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