Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 24, 2019:

activity	#	time	miles		km		+m
orienteering - General	11	9:03:42	44.77	(12:09)	72.05	(7:33)	2141
running	14	5:01:00	30.1	(10:00)	48.44	(6:13)	1478
Total	17	14:04:42	74.87	(11:17)	120.49	(7:01)	3619

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Sunday Feb 24, 2019 #

9 AM

running 55:00 [2] 9.58 km (5:44 / km) +310m 4:56 / km

Easy morning run down a trail since no orienteering. I’m just going to take the next couple of days easy and try to get rid of my cold before Portugal o meeting

Saturday Feb 23, 2019 #

10 AM

running 1:40:00 [3] 14.0 km (7:09 / km) +690m 5:44 / km

Friday Feb 22, 2019 #

9 AM

running 18:00 [1] 3.0 km (6:00 / km)

Warm-up/cool-doen

10 AM

orienteering - General 49:30 [3] 5.84 km (8:29 / km) +220m 7:08 / km

Happy with the training up to 20, a few small mistakes in the circle but no major mistakes. Then at 20 going down the rocky hill side I ran to far and ended up one reantrant further then the control ...just off the map. Eventually relocated and David also helped me in the right direction. Next 2 controls I also made mistakes, and then fine.
Mistakes tend to happen in groups for myself, so I need to take a few extra seconds to reset and get my bearings after a mistake before setting out.

4 PM

running 37:00 [2] 5.86 km (6:19 / km) +308m 5:00 / km

Thursday Feb 21, 2019 #

10 AM

orienteering - General 18:00 [1] 2.0 km (9:00 / km) +30m 8:22 / km

orienteering - General 47:00 [2] 5.88 km (8:00 / km) +231m 6:41 / km

4 PM

running 8:00 [1] 1.5 km (5:20 / km)

Too and from the start/finish

orienteering - General 35:00 [2] 5.48 km (6:23 / km) +83m 5:56 / km

Some flatter (even if it’s at 1500m) and more open terrain with sections of complex rock features in large areas of bland open forest.
Fun training, I’m happy I finally didn’t screw up the beginning and focused on seeing the whole leg. Some mistakes towards the end around the circle when attacking controls

7 PM

running warm up/down 12:00 [1] 2.0 km (6:00 / km)

orienteering - General 35:00 [3] 4.5 km (7:47 / km) +160m 6:36 / km

Night-o course up until #14

orienteering - General 16:00 [2] 2.07 km (7:44 / km) +41m 7:02 / km

Wednesday Feb 20, 2019 #

10 AM

running 10:00 [1] 1.75 km (5:43 / km)

orienteering - General 1:02:00 [2] 8.25 km (7:31 / km) +263m 6:29 / km

Middle distance suppose to be taken at race “pace”. In some ways a rocky Hungary with all the juniper bushes, just on a hillside and with rocks taller then any hill in Kecshemet. Some very good legs but also some very poor. The terrains visibility is limited so I need to work on really forcing myself to take safer routes and not just look up and spot attackpoints, but actually run along them. I did a good job picturing the contours, but again my routes were just too vague and I had nothing concrete to help me attack the control when I needed to be precise. Another thing to work on in training is when I get lost, stop wandering about and fully devote myself to relocating quickly.

3 PM

running 15:00 [1] 2.87 km (5:14 / km)

Too and from start

orienteering - General 46:12 [3] 5.58 km (8:17 / km) +241m 6:49 / km

Tuesday Feb 19, 2019 #

running warm up/down 10:00 [1] 2.0 km (5:00 / km) +40m 4:33 / km

10 AM

orienteering - General 1:15:00 [3] 11.1 km (6:45 / km) +231m 6:07 / km

Total time about 1:18:00 ...that was pretty bad.
First loop was alright, a couple mistakes, but actually orienteering. Then I screwed up a longer leg, relocated attacked and hit a different ribbon. Then realizing looking for the next control, it wasn’t the right one. From there I ran in a direction to relocate and screwed that up some how, so needless to say I was mentally pretty destroyed for the rest of the training.
After that I was stuck in a rut I couldn’t get out of, running to the occasional wrong piece of tape and different controls on the map, so I would redo portions of the course. That allowed me to run 11k on a 6.5k course where generally you go very straight.

11 AM

running warm up/down 5:00 [3] 0.84 km (5:57 / km)

2 PM

orienteering - General 31:00 [2] 4.0 km (7:45 / km) +154m 6:30 / km

Intervals at an easy pace starting with Thomas, Adrian, and Emma. Brutalized the first few intervals, still to some extend carrying over the mess from the training before. The 3rd interval I finally started to show a few positives and improved on the last 2.

running 5:00 [1] 0.65 km (7:42 / km) +50m 5:33 / km

To the start

orienteering - General 9:00 [3] 1.2 km (7:30 / km)

Last interval was suppose to be at race pace. Made a mistake on the first control, but then managed to sneak ahead of everyone looking for the 3rd control or 24. Picked up the speed at the end when Anton passed me.
I feel like my cold is getting better, so let’s hope it keeps improving.

Monday Feb 18, 2019 #

10 AM

running 6:00 [1] 1.04 km (5:46 / km)

Running before and after the course

orienteering - General 33:00 [2] 4.93 km (6:42 / km) +177m 5:40 / km

Easy middle distance, at the same area as the middle distance. Only significant mistake was 3, and then a few controls towards the end where I initially ran to the wrong boulder/knoll.
I was focusing on knowing the exact feature and also trying to get a big picture of the leg before I left the control. I need to work on picking out some of the contour details underneath all the rocks and mess of vegetation on the map.

3 PM

running warm up/down 5:00 [1] 0.85 km (5:53 / km) +30m 5:00 / km

To the start plus a little bit extra while waiting to start

orienteering - General 47:00 [2] 5.55 km (8:28 / km) +151m 7:27 / km

7 PM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +50m 5:27 / km

About 10 minutes running, some exercises, and then a few minute cool down

orienteering - General 40:00 [3] 5.67 km (7:03 / km) +159m 6:11 / km

A really fun night orienteering session ...two things that don’t typically go together on this log

The training was at a tempoish pace in some less rocky, more open forest. I started 30s behind David, Thomas was 30s after me, and then Greg 30s begins him.
At the second control I ended up doing the loop in reverse running to 7 instead of 3. I’m fairly happy with my orienteering alone, following along well, just I kept making small mistakes in the circle. On number 9 I lost 60-90s after I didn’t see the tape, so Greg was just behind me, leading to me rushing the leg. So that is still something I must work on.

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