Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Dec 9, 2018:

activity	#	time	miles		km		+m
running	13	8:16:38	62.49	(7:57)	100.56	(4:56)	1411
orienteering - General	2	2:07:28	11.71	(10:53)	18.84	(6:46)	492
Strength	3	1:40:00
map reading	7	35:00
Total	23	12:39:06	74.19		119.4		1903
[1-5]	16	12:04:06

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Sunday Dec 9, 2018 #

map reading (Route to Christmas Day 9) 5:00 [0]

Remembered that going around had been good in that terrain, so I did, just apparently the fastest route was far more around then I considered

9 AM

running 21:36 [1] 4.24 km (5:06 / km) +115m 4:29 / km

10 AM

orienteering - General 1:15:13 [2] 9.5 km (7:55 / km) +333m 6:44 / km

Corridor exercise in the Dundas Valley. Went well just took out a few minutes where I was finding ways to cross streams

11 AM

running 21:13 [1] 4.5 km (4:43 / km) +70m 4:22 / km

11 PM

Strength 10:00 [2]

Saturday Dec 8, 2018 #

7 AM

map reading 5:00 [0]

Sprint legs are a nice change, but you've usually seen the map before and they're just never as challenging as a nice long forest leg. I did get the right route choice though.

C • challenge 4

9 AM

running warm up/down 32:00 [1] 5.75 km (5:34 / km)

running 15:30 [3] 4.5 km (3:27 / km)

Definitely not 5k and couldn't get to the front so just started 8 minutes after everyone, which means I still spent most of the course zig zagging through people and occassionally jumping barriers to get around people

running warm up/down 6:30 [1] 1.17 km (5:33 / km)

10 AM

running 20:09 [1] 4.33 km (4:39 / km) +24m 4:32 / km

running with noah

Friday Dec 7, 2018 #

7 AM

map reading 5:00 [0]

Went straight but slightly to the right since I thought the yellow with green dots was out of bounds for some reason

1 PM

running 1:17:16 [2] 15.12 km (5:07 / km) +357m 4:34 / km

Easy run over to k2 and a little loop around the trails to bring the time up

Thursday Dec 6, 2018 #

map reading 5:00 [0]

Went slightly to the left picking up the trails which was apparently very wrong

11 AM

running 17:25 [1] 3.62 km (4:49 / km) +37m 4:35 / km

Strength 45:00 [2]

Deadlifts

12 PM

running 17:18 [1] 3.65 km (4:44 / km) +48m 4:27 / km

6 PM

running warm up/down 13:28 [1] 2.23 km (6:02 / km) +20m 5:47 / km

Started 10 minutes late to properly warm-up ...and maybe also make the race more exciting

7 PM

orienteering - General 36:38 [3] 6.49 km (5:39 / km) +122m 5:10 / km

Either running on greens or pushing through green. Made a couple small mistakes in the forest as my headlamp started to die and I was questioning where I was along trails.

orienteering - General warm up/down 15:37 [1] 2.85 km (5:29 / km) +37m 5:09 / km

Picking up flags in the golf course

Wednesday Dec 5, 2018 #

12 PM

running long 2:05:00 [2] 24.83 km (5:02 / km) +431m 4:38 / km

Long run up to and around christie lake. Trails were nice and muddy as I was coming down the escarpment. Also took out a minute for my pees and tying my shoe ...probably took a bit longer then a minute but oh well

9 PM

map reading (Route to Christmas Day 5) 5:00 [0]

First instinct was to go straight but opted to go around to the left

Tuesday Dec 4, 2018 #

7 AM

map reading (Route to Christmas Day 4) 5:00 [0]

best route taking the trail and then trail lower on the hill
edit: turns out that route was not the best. Milos Nykodym's route was not shown on the world of o analysis, but it was a bit to the left of the one shown to be the fastest (or the same as Minar Marek).

11 AM

running warm up/down 26:00 [1] 4.22 km (6:10 / km) +55m 5:47 / km

running 52:00 [4] 11.99 km (4:20 / km) +138m 4:06 / km

Made up a loop that went up a trail beside the rail trail with a few short steep climbs and then turned around down the rail trail. This took about 8:20 where I would jog 80m on a deer path back to the start and get 2 minutes rest.
Ended up running harder then intended, and probably also more climb then strava says

12 PM

running warm up/down 17:08 [1] 3.2 km (5:21 / km) +35m 5:05 / km

Cool down with 5 strides

Monday Dec 3, 2018 #

12 AM

map reading 5:00 [0]

Straight which was really the only route.

1 PM

running 17:19 [1] 3.66 km (4:44 / km) +33m 4:32 / km

running to the gym

2 PM

running 16:46 [1] 3.55 km (4:43 / km) +48m 4:25 / km

running home. Turns out that if you have already been someone's guest at the gym they don't like you taking a free trial. Since I didn't bother bringing my wallet I couldn't pay for the membership, meaning I'll be going to the gym on Thursday instead.

Strength 45:00 [2]

Band stuff, helping the contractor renovating the bathroom carry stuff, runner 360, and then 2 sets of 15 pistol squats

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