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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jun 10, 2019:

activity # timemileskm+m
  orienteering - General7 6:23:36 33.2(11:33) 53.43(7:11) 1536
  running8 2:00:55 12.14(9:58) 19.54(6:11) 227
  Total10 8:24:31 45.34(11:08) 72.97(6:55) 1763
averages - sleep:7.3

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Monday Jun 10, 2019 #

12 PM

running 10:00 [1] 2.1 km (4:46 / km) +25m 4:30 / km
shoes: Saucony Kinvara 10

Running around the warm-up map

orienteering - General 13:00 [2] 2.8 km (4:39 / km) +50m 4:16 / km
shoes: Saucony Kinvara 10

Sprint warm-up map course. Picked up the intensity on some legs. Also some standing around the big bare rock hill, double checking I was actually at the control since no flags had been put out.

running 9:30 [2] 1.73 km (5:29 / km) +40m 4:55 / km
shoes: Saucony Kinvara 10

A bit of jogging on either side of 5 strides

Sunday Jun 9, 2019 #

11 AM

running warm up/down 20:00 [1] 3.15 km (6:21 / km) +24m 6:07 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General race 1:39:39 [3] 14.89 km (6:42 / km) +470m 5:47 / km
shoes: IceBug Acceleritas 4 RB9X

Ran poorly to the first control, so the few fast people who had mispunched yesterday and started behind me pasted me, meaning I essentially ran the whole thing alone.

A lot of room for improvement on the execution of the longer legs, and a few mistakes in there, but a decent enough race. I also should have been pushing harder, considering how much extra energy I had starting the small last loop.

Saturday Jun 8, 2019 #

7 AM

running 14:00 [1] 2.57 km (5:27 / km)
shoes: Saucony Kinvara 10

Legs feeling very heavy so easy 10 minute jog and a few strides
11 AM

running warm up/down 20:00 [1] 3.0 km (6:40 / km) +28m 6:22 / km
shoes: IceBug Acceleritas 4 RB9X

12 PM

orienteering - General 1:03:57 [4] 7.97 km (8:01 / km) +300m 6:45 / km
shoes: IceBug Acceleritas 4 RB9X

Well couldn't have possibly screwed that up more

Friday Jun 7, 2019 #

Event: World Cup Round 1
 
Event: Spring Training Weekend (near Syracuse NY)
 

Note
slept:7.0

11 AM

running 5:30 [1] 0.81 km (6:47 / km) +40m 5:27 / km
shoes: IceBug Acceleritas 4 RB9X

Jogging to the start. Legs feel so much more dead then they should

orienteering - General 47:00 [2] 5.92 km (7:56 / km) +177m 6:54 / km
shoes: IceBug Acceleritas 4 RB9X

Jog around the model map. Only major mistake was a leg going across a flat cage section. Ended up running through the control, but didn’t see the flag. Just went straight on everything, but I’ll probably be more conservative tomorrow.

Thursday Jun 6, 2019 #

Note
slept:6.5

6 PM

running warm up/down 17:00 [1] 2.5 km (6:48 / km) +20m 6:32 / km
shoes: IceBug Acceleritas 4 RB9X

orienteering - General 1:00:00 [3] 7.75 km (7:45 / km) +250m 6:40 / km
shoes: IceBug Acceleritas 4 RB9X

Wednesday Jun 5, 2019 #

Note
slept:8.5

7 PM

running warm up/down 17:00 [1] 2.4 km (7:05 / km) +30m 6:40 / km
shoes: IceBug Acceleritas 4 RB9X

Warm-up with a bit of terrain running

orienteering - General intervals 55:00 [3] 7.7 km (7:09 / km) +189m 6:22 / km
shoes: IceBug Acceleritas 4 RB9X

8 PM

running 7:55 [1] 1.28 km (6:11 / km) +20m 5:44 / km
shoes: IceBug Acceleritas 4 RB9X

Tuesday Jun 4, 2019 #

6 PM

orienteering - General 45:00 [2] 6.4 km (7:02 / km) +100m 6:31 / km
shoes: IceBug Acceleritas 4 RB9X

Easy orienteering in Finland. Hadn’t planned on doing any running, but Anton was going out so decided why not.

Fun terrain even if it was quite flat and a fair bit of trail running in the beginning. Also, I gave myself 100m of climb since there can’t possibly have been 175m, which is what Strava thinks. Knee was a bit sore towards the end. On the bright side, it’s not the same thing as the past couple of weeks, but the same sort of thing I got last March in Hungary.

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