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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 17, 2020:

activity # timemileskm+m
  orienteering - General10 9:42:10 53.25(10:56) 85.69(6:48) 2150
  running14 5:25:55 32.75(9:57) 52.7(6:11) 1691
  Total18 15:08:05 85.99(10:34) 138.39(6:34) 3841

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Monday Feb 17, 2020 #

8 AM

running 1:41:00 [2] 13.86 km (7:17 / km) +1020m 5:20 / km
shoes: Brooks Ghost 12

Planned on rest day, but some people were going up the mountain so I decided to join.

Ended up leaving the group and running up alone. Legs completely shot the last k so just a struggle enough to put one foot in front of the other walking up.

....will take rest day tomorrow

59 minutes up, about 20 minute break at the top and then 42 minutes down.

Quite steep and trail was covered in big loose rocks so not the most enjoyable descent. Getting ahead of everyone on the way down at times so just jogging back to everyone when the trail plateaued out a bit.

Sunday Feb 16, 2020 #

9 AM

running warm up/down 5:00 [1] 0.95 km (5:16 / km)
shoes: Nvii Forest 1

Not my greatest warm-up ever, confused my start-time and thought I was starting at 9:31 vs 9:21 ....luckily gustav realized my error at the last minute

orienteering - General 1:42:35 [4] 17.7 km (5:48 / km) +502m 5:05 / km
shoes: Nvii Forest 1

Beginning went pretty terrible, capped by the 5 min mistake on 2, and the 3 min mistake on 8.

Settled down though and happy with my orienteering from there. Some small 30s mistakes when didn’t see the flag, but apart from those very clean.

http://orienteering.ca/doma/show_map.php?user=chri...
11 AM

running 12:00 [1] 2.19 km (5:29 / km)
shoes: Nvii Forest 1

Cool down to make sure I ran 145km this week

Saturday Feb 15, 2020 #

6 AM

running 12:30 [1] 2.3 km (5:26 / km) +15m 5:16 / km
shoes: Brooks Ghost 12

Morning prebreakfast jog
8 AM

running warm up/down 15:00 [1] 2.63 km (5:42 / km) +100m 4:48 / km
shoes: Nvii Forest 1

Warm up
9 AM

orienteering - General 45:00 [4] 6.23 km (7:13 / km) +220m 6:08 / km
shoes: Nvii Forest 1

Started the elite career off the Christian way ...missed my start by a little over 2 mins

All around, race left more to be desired for

http://orienteering.ca/doma/show_map.php?user=chri...
10 AM

running 15:00 [1] 2.6 km (5:46 / km) +25m 5:30 / km
shoes: Nvii Forest 1

4 PM

running warm up/down 17:30 [1] 3.7 km (4:44 / km)
shoes: Icebug Acceleritas 7

14:30 running and then some strides and exercises spaced out over the rest ...will just call it 17.5

orienteering - General 15:35 [4] 4.1 km (3:48 / km)
shoes: Icebug Acceleritas 7

Clean up until 17 when I though control was on top of bridge, losing ~20s. Legs refusing to move fast though

running warm up/down 5:10 [1] 0.83 km (6:13 / km)
shoes: Icebug Acceleritas 7

Bailed on cool down since had to take a dump
5 PM

running 17:15 [1] 3.14 km (5:30 / km) +21m 5:19 / km
shoes: Brooks Ghost 12

Not doing anything in arena, so finished off the cool down an hour late.

Friday Feb 14, 2020 #

10 AM

running 15:00 [1] 2.3 km (6:31 / km)

orienteering - General 55:00 [1] 7.27 km (7:34 / km)

Thursday Feb 13, 2020 #

Event: Maximus O Meeting
 
10 AM

running 11:00 [1] 2.0 km (5:30 / km) +50m 4:53 / km

orienteering - General 1:25:00 [1] 11.32 km (7:31 / km) +379m 6:26 / km

http://orienteering.ca/doma/show_map.php?user=chri...
3 PM

running 37:30 [2] 6.76 km (5:33 / km) +270m 4:37 / km
shoes: Brooks Ghost 12

Wanted to go for a chill jog up a hill, then it got steep and became less chill
7 PM

running warm up/down 25:00 [1] 3.9 km (6:25 / km) +90m 5:45 / km
shoes: Nvii Forest 1

Warm up and world's slowest cool down

orienteering - General 34:00 [3] 4.64 km (7:20 / km) +207m 5:59 / km
shoes: Nvii Forest 1

Night prologue. Fun race, a few minutes of mistakes, but I don’t think I can expect to run much cleaner then I did, given my night o level.

http://orienteering.ca/doma/show_map.php?user=chri...
C • Night o 6

Wednesday Feb 12, 2020 #

10 AM

running warm up/down 25:00 [1] 4.0 km (6:15 / km)

11 AM

orienteering - General intervals 52:00 [4] 8.0 km (6:30 / km)

http://orienteering.ca/doma/show_map.php?user=chri...
2 PM

orienteering - General 1:24:00 [2] 12.53 km (6:42 / km) +220m 6:10 / km

Same course as last time at Peregrinos, however last time ran a shorten course with a different order to some of the controls. Getting tired, and ended day feeling quite frustrated at my orienteering.

Bearings quite poor, but also using my back-up compass I wasn't liking. Doing quite well in the detailed portions though.

http://orienteering.ca/doma/show_map.php?user=chri...

Tuesday Feb 11, 2020 #

11 AM

running 12:00 [1] 1.54 km (7:48 / km) +100m 5:53 / km

orienteering - General 50:00 [1] 5.33 km (9:23 / km) +187m 7:59 / km

Just jogging the training. Only really swollen beneath the knee, and died down a bit from last night, so figured I just take the training slow.

http://orienteering.ca/doma/show_map.php?user=chri...
4 PM

orienteering - General 49:00 [3] 7.23 km (6:47 / km) +360m 5:26 / km

2 downhill intervals. Not moving as fast as I'd like to have on the downhill portions, but still fun training.

http://orienteering.ca/doma/show_map.php?user=chri... - B
http://orienteering.ca/doma/show_map.php?user=chri... - A

...I’ll post the maps later

orienteering - General 10:00 [1] 1.34 km (7:28 / km) +75m 5:50 / km

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