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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Nov 12, 2018:

activity # timemileskm+m
  orienteering - General3 5:05:53 26.84(11:24) 43.19(7:05) 341
  running11 4:38:50 35.08(7:57) 56.46(4:56) 501
  Strength3 1:14:00
  cycling1 20:00
  Total17 11:18:43 61.92 99.65 842

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Monday Nov 12, 2018 #

8 AM

running 42:17 [2] 8.93 km (4:44 / km) +127m 4:25 / km

Easy run to shake out legs, did push relatively hard up Martin road
11 PM

Strength 28:00 [2]

night night strength

Sunday Nov 11, 2018 #

Event: Raid the Hammer Adventure Run
 
9 AM

orienteering - General (Raid the hammer) 3:10:00 [2] 26.5 km (7:10 / km)

Fun race with Hadron and Leif. Just guessed the distance from Graeme's watch and added a bit because my matrix section was a little longer. Lost a bit of time in the beginning due to a small mistake but other then that clean

Saturday Nov 10, 2018 #

9 AM

running 39:03 [1] 8.13 km (4:48 / km) +105m 4:31 / km

Nice easy run along some trails and then the final half on roads
3 PM

Strength 31:00 [2]

Quick strength session, runner 360 and then 15 pistol squats on each leg

Friday Nov 9, 2018 #

12 AM

Strength 15:00 [2]

9 AM

running warm up/down 25:00 [1] 3.99 km (6:16 / km)

Depressing weather, 3 degrees and raining
10 AM

running intervals 50:00 [3] 11.59 km (4:19 / km) +37m 4:15 / km

5x8 minutes with 2 minutes rest. All the intervals were around a 3:35 - 3:40 km pace on a loop up the trail beside cootes drive and then down the path. Legs have been more sore then normal then this week and with cold, wet conditions I was feeling them by the end
11 AM

running warm up/down 16:20 [1] 3.31 km (4:56 / km) +30m 4:43 / km

Legs went stiff after the final 2 minute rest so did some strides on the way back and a little bit of stretching to loosen them up

Thursday Nov 8, 2018 #

6 PM

running warm up/down 16:28 [2] 3.72 km (4:26 / km) +15m 4:20 / km

Took out 30s of me peeing
7 PM

orienteering - General 41:20 [2] 8.37 km (4:56 / km) +62m 4:46 / km

8 PM

running warm up/down 5:03 [1] 0.91 km (5:33 / km)

Staying warm

Wednesday Nov 7, 2018 #

8 AM

running 22:41 [1] 4.33 km (5:14 / km) +40m 5:00 / km

9 AM

orienteering - General 1:14:33 [2] 8.32 km (8:58 / km) +279m 7:40 / km

Corridor exercise Meghan drew
10 AM

running 14:08 [1] 2.84 km (4:59 / km) +40m 4:39 / km

Tuesday Nov 6, 2018 #

6 PM

cycling warm up/down 20:00 [1]

Since there is a 15 minute ride to Churchill I’ll log a 20 minute warm-up/cool-down

running warm up/down 9:00 [1] 1.63 km (5:31 / km) +7m 5:24 / km

running 32:30 [5] 6.04 km (5:23 / km) +100m 4:58 / km

Hard up long wood, hard down and about equal rest on each interval (so 1:45 and 1:15
7 PM

running 6:20 [1] 1.04 km (6:05 / km)

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