Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jan 20, 2019:

	activity	#	time	miles		km		+m
	running	12	7:35:53	55.81	(8:10)	89.82	(5:05)	1478
	orienteering - General	2	3:52:38	16.99	(13:42)	27.34	(8:31)	966
	Strength	2	55:00
	cycling	1	15:00
	Total	16	12:38:31	72.8		117.16		2444
averages - weight:81.3kg

2:40

0:00

» now

Sunday Jan 20, 2019 #

3 PM

running 1:22:00 [2] 13.81 km (5:56 / km) +260m 5:26 / km

Easy run once I got home from Collingwood. Brutal first few kilometres running to the forest into the wind and then over to K2. First one up K2 since it snowed and more snow then the snowshoe raid yesterday. Took a minute off for a nice pee at the bottom of k2

5 PM

Note
weight:81.3kg

11 PM

Strength 20:00 [2]

Big toe was hurting 5 minutes into the run earlier today. Felt alright running in snow just felt it as soon as I got to anything hard/packed. Might spin tomorrow depending on how it's feeling

- 1 minute of core and 10 push-ups to warm-up and make planks less terrible
- Leg raises
- 7.5 minutes planking
- side step thing with a band
- 1.5 mins crunches and 25 push ups
- 2 sets of 15 pistol squats on each leg

Saturday Jan 19, 2019 #

11 AM

orienteering - General 2:40:00 [2] 18.0 km (8:53 / km) +700m 7:27 / km

Snow shoe raid with Hadron. I just guessed on the distance and climb added since my watch stopped part way, and I also took some time out for the aid station stop.
Overall went fairly well, had some small mistakes in the first half but very clean the last hour and a bit. We missed out on #50 and the other one in the same area that was only on the second map. We had already gotten the controls in that area on the first map, and only seeing #50 we decided to be conservative and skip it. Only after the race did we realize there was another close to it which would have changed up the route and at the very least added 75 points.

Friday Jan 18, 2019 #

10 AM

running warm up/down 25:00 [1] 3.9 km (6:25 / km) +67m 5:54 / km

11 AM

running intervals 44:00 [4] 9.64 km (4:34 / km) +250m 4:02 / km

Made up a loop around 2.3k that ended up taking about 9 minutes. The climb was tougher then I thought and opted to only do 4. I usually ended up killing my self on the first kilometre with the uphill so a more intense then intended.
I also screwed up the first loop, taking the wrong trail and added a minute scrambling up a steep hill and through some thorns to get back on track.

running warm up/down 15:39 [1] 3.11 km (5:02 / km) +43m 4:42 / km

12 PM

running 5:00 [1] 1.71 km (2:55 / km)

Strides with a bit of jogging onto the road after the first because the grass was all frozen and bumby

Thursday Jan 17, 2019 #

1 PM

running 16:18 [2] 4.0 km (4:05 / km) +11m 4:01 / km

Was planning on doing intervals but the windows in our house were getting replaced. Which means I biked down wilson from my dad's house in the morning getting brain freeze and all around frozen, and then by the time I was going to do intervals the house was freezing on account of no windows, so wasn't too motivated to go out so I'll do them tomorrow

running 31:42 [3] 8.0 km (3:58 / km) +96m 3:44 / km

Picked the intensity up for the middle 8km. So this was uphill portion of cootes drive, then taking the rail trail to the trail center, and then another 500m of the road leading to Govenors road. Took out 15s where I was waiting to cross Main st

running 14:09 [2] 3.49 km (4:03 / km) +26m 3:55 / km

Wednesday Jan 16, 2019 #

11 AM

running 23:13 [2] 4.3 km (5:24 / km) +136m 4:40 / km

Feeling the legs on the climb after yesterdays intervals and the gym

12 PM

orienteering - General 1:12:38 [2] 9.34 km (7:47 / km) +266m 6:48 / km

Feeling lazy and didn't feel like making a new training so just ran the corridor exercise I did a month ago the other way plus a little detour to make one of the trail sections more interesting.
Took 5 minutes out for any pauses in the thorns or attempting to cross partially frozen rivers

1 PM

running 30:48 [2] 5.9 km (5:13 / km) +99m 4:49 / km

Tuesday Jan 15, 2019 #

11 AM

running 18:05 [1] 3.63 km (4:59 / km) +36m 4:45 / km

12 PM

Strength 35:00 [2]

Calfs, core/plank thing
alternating 1 min plank with 1 minute wall squat waiting for Bar to open up
Deadlift
Another thing I don't know name of

1 PM

running 18:00 [1] 3.59 km (5:01 / km) +48m 4:42 / km

6 PM

cycling 15:00 [1]

running 7:40 [1] 1.34 km (5:43 / km) +1m 5:42 / km

running intervals 35:00 [4] 7.1 km (4:56 / km) +112m 4:34 / km

Up and down ravine road starting every 5 minutes. Took about 3:20 each interval

7 PM

running warm up/down 14:29 [1] 2.41 km (6:01 / km) +16m 5:49 / km

Monday Jan 14, 2019 #

12 PM

running 1:14:50 [2] 13.89 km (5:23 / km) +277m 4:54 / km

Easy run up the escarpment and over to the edge of christies. Took out a minute and a half for pee stop and looking at a map for a way to cut some of the distance

« Earlier | Later »