Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Mar 24, 2019:

activity	#	time	miles		km		+m
running	11	5:45:56	44.66	(7:45)	71.88	(4:49)	394
orienteering - General	5	4:11:54	24.69	(10:12)	39.74	(6:20)	781
Strength	5	52:00
Total	17	10:49:50	69.36		111.62		1175

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Sunday Mar 24, 2019 #

7 AM

running 54:03 [2] 12.89 km (4:12 / km) +24m 4:09 / km

Tried to accelerate from 4:30 to 4:00 over the 12k. I accelerated but ended up going a little quicker and ended up accelerating pretty choppily

11 PM

Strength 15:00 [1]

A bit of Strength before bed after visiting family in Sweden. If you do pistol squats on a sloped floor it's a lot easier to balance, and also not to mention I did 20 push-ups twice. I'm huge.

Saturday Mar 23, 2019 #

10 AM

running 1:59:45 [2] 24.87 km (4:49 / km) +37m 4:47 / km

Out and back along the water, so some sand running and a few trails and paths to run on as well. Took a minute out for my 2 pee breaks

11 PM

Strength 13:00 [1]

Friday Mar 22, 2019 #

8 AM

running warm up/down 20:00 [1] 3.19 km (6:16 / km) +50m 5:49 / km

orienteering - General 1:03:36 [4] 10.82 km (5:53 / km) +243m 5:17 / km

9.5km long distance, so a kilometre shorter then jwoc and likely a fair bit less climb. There were flat legs on top of the hill that from my knowledge of the long map, likely wouldn’t be there.

Fairly happy with the training. I did a good job looking at the whole leg and surrounding before making my route choices. Likely lost 3-4 minutes over two legs, but no big mistakes other then that.

First, I was attempting to eat a gel (figured I should practice that) but I messed up attacking the control and then struggled for a long time to close my pants zipper since my hands were cold.

Next, I hit the control (there were no flags out), thought the contours looked weird so after 30s of looking around decided to reattack the control. I hit the same spot again and there was also an old flag there, so decided it must be right and continued.

9 AM

running warm up/down 10:20 [1] 2.05 km (5:02 / km) +50m 4:30 / km

11 PM

Strength 4:00 [1]

A minute bicycle, 20 push-ups, and 15 pistol squats on each leg to at least mentally feel like I did some strength.

Thursday Mar 21, 2019 #

11 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +35m 5:36 / km

orienteering - General 31:00 [4] 5.26 km (5:54 / km) +116m 5:18 / km

running warm up/down 8:30 [1] 1.36 km (6:15 / km) +59m 5:08 / km

4 PM

running warm up/down 12:00 [1] 2.14 km (5:36 / km) +48m 5:03 / km

orienteering - General 53:18 [2] 7.9 km (6:45 / km) +168m 6:06 / km

Contour training

5 PM

running 11:43 [1] 2.16 km (5:25 / km) +50m 4:52 / km

Wednesday Mar 20, 2019 #

9 AM

running warm up/down 5:00 [1] 0.91 km (5:30 / km) +10m 5:12 / km

Got up at 4:30 to take a train to Silkeborg and then walked 4km to the map

10 AM

orienteering - General 39:00 [3] 6.65 km (5:52 / km) +135m 5:19 / km

Was suppose to be a relay training in Nordskov with a Swedish club, but could not quite make it. I ended up starting 10-15 minutes behind them. I ran it hard but wasn't really going too fast. Fairly clean technically. I lost a minute a couple times in the circle, once just because I couldn't see the ribbon and it was in a bunch of green not on the map. Need to also see the trails when looking at the leg options and be a bit more precise when running along the slopes into controls

running warm up/down 3:20 [1] 0.55 km (6:04 / km)

4 PM

orienteering - General 1:05:00 [2] 9.11 km (7:08 / km) +119m 6:42 / km

Tuesday Mar 19, 2019 #

10 AM

running 1:04:15 [2] 15.15 km (4:14 / km) +28m 4:12 / km

10 PM

Strength 5:00 [2]

Slacked off, just 2x15 pistol squats before bed

Monday Mar 18, 2019 #

Note

Got the quickroutes for POM up. The long map is pretty terrible quality though since DOMA wouldn't let me post anything with more quality

5 PM

running warm up/down 22:00 [1] 4.11 km (5:21 / km) +3m 5:20 / km

Got up at 4 to make my flight to Copenhagen so I’ll just take today easy. Jog over to the beach and along it.
Ankles, feet, and toes are sore from all the flat road/path running.

6 PM

Strength 15:00 [1]

Left lifts, 8 minutes revolving plank, 1 minute bicycle, 15 push-ups, 1.5 balancing on each leg (with closed eyes at times)

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