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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Dec 23, 2018:

activity # timemileskm+m
  running16 8:57:22 66.9(8:02) 107.67(4:59) 1267
  orienteering - General2 2:14:50 9.21(14:39) 14.82(9:06) 305
  spinning2 1:15:00
  Strength3 1:15:00
  map reading6 30:00
  cycling1 15:00
  Total25 14:27:12 76.11 122.49 1572
  [1-5]19 13:57:12

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

8 AM

running 13:19 [1] 2.6 km (5:07 / km) +14m 4:59 / km

9 AM

running warm up/down 15:00 [1] 2.17 km (6:55 / km)

A bit of a warm-up with Graeme

orienteering - General 44:50 [4] 6.57 km (6:49 / km) +181m 6:00 / km

World Champs test course. Legs feeling pretty tired and got a nice scare when I noticed a hunter crouching ten meters away from me. Turns out they hunt on the weekend as well. Anyway after a quick friendly chat gave him a warning Graeme could be running by in a few minutes and continued on my way.
C • Nice debut 3
10 AM

running 14:00 [1] 2.47 km (5:40 / km) +65m 5:01 / km

11 PM

running 30:52 [1] 6.55 km (4:43 / km) +19m 4:39 / km

Saturday Dec 22, 2018 #

map reading (Route to Christmas Day 22) 5:00 [0]

Some variation of straight, veering a bit to the left to avoid the green and rocky hill(s)
12 PM

running 11:55 [1] 2.02 km (5:54 / km) +35m 5:26 / km

orienteering - General 1:30:00 [1] 8.25 km (10:55 / km) +124m 10:09 / km

Run in the same terrain as last week just on the other side of the road. Slow as hell, rocks and fallen branches made it tough to run. Just going to log it as one since so tough
11 PM

running 30:50 [1] 6.55 km (4:42 / km) +19m 4:38 / km

Easy road run

Friday Dec 21, 2018 #

map reading (Route to Christmas Day 21) 5:00 [0]

10 AM

running 25:00 [1] 4.65 km (5:23 / km) +13m 5:18 / km

30 min warm-up just only counted dynamic stretches
11 AM

running intervals 50:00 [3] 13.0 km (3:51 / km) +15m 3:49 / km

5x 8 min with 2 minutes jogging rest. Had meant to do 6 but legs were feeling destroyed in the warm-up so opted to cut it to 5 and make sure they were all at a 3:40 pace. First was slightly above and then the next 4 all a little below.
12 PM

running warm up/down 18:08 [1] 3.58 km (5:04 / km) +52m 4:43 / km

5 strides in there

spinning 30:00 [1]

Was biking around getting stuff, so ironically biked there

Thursday Dec 20, 2018 #

7 AM

map reading 5:00 [0]

Straight and but just to the left around the green and marshes picking up the broken trail
12 PM

running 1:16:49 [2] 15.24 km (5:02 / km) +301m 4:35 / km

11 PM

Strength 30:00 [2]

Wednesday Dec 19, 2018 #

8 AM

map reading 5:00 [0]

The shortest route, just took me a bit of time to actually zoom in and figure out the bridge
10 AM

running long 1:42:31 [2] 19.24 km (5:20 / km) +351m 4:53 / km

Long run part 1
11 AM

running 47:30 [2] 8.95 km (5:18 / km) +200m 4:46 / km

After a quick water break I continued on from the trail center and ran out to K2 and home. Watch was about to die so used gmaps pedometer to find the distance and guessed at the climb.
Knee felt surprisingly good though, I only felt a couple twinges throughout, but figured on a 2:30 run I'd probably feel it towards the end

Tuesday Dec 18, 2018 #

11 AM

map reading 5:00 [0]

Was looking at the dark green leg but then at the last second spotted the fastest route and went with that one
4 PM

running 22:50 [1] 4.94 km (4:37 / km) +54m 4:23 / km

Strength 35:00 [2]

Runner 360 plus pistol squats
6 PM

cycling 15:00 [1]

Racing to Churchill park since I was late

running 7:35 [1] 1.38 km (5:30 / km) +4m 5:25 / km

Short jog over to princess point

running intervals 34:40 [4] 7.33 km (4:44 / km) +50m 4:34 / km

7 princess point loops starting every 5 minutes. Spend up on the first 4 so times were 3:20, 3:19, 3:18, and 3:16. Next three I slowed down a bit hitting 3:20, and then two 3:19s. Overall legs felt pretty good
7 PM

running warm up/down 8:49 [1] 1.39 km (6:21 / km) +23m 5:51 / km

running 10:07 [1] 1.97 km (5:08 / km) +4m 5:05 / km

Ran a bit more on my own after

Monday Dec 17, 2018 #

7 AM

map reading 5:00 [0]

Straight
8 AM

spinning 45:00 [1]

9 AM

running 17:27 [1] 3.64 km (4:48 / km) +48m 4:30 / km

Home from gym
11 PM

Strength 10:00 [1]

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