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Attackpoint - performance and training tools for orienteering athletes

Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running8 4:29:22 33.7(8:00) 54.23(4:58) 510
  orienteering - Quality1 1:00:55 5.0(12:11) 8.05(7:34) 117
  Orienteering - Sprint1 16:46 2.16(7:47) 3.47(4:50) 55
  Total8 5:47:03 40.86(8:30) 65.75(5:17) 682
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MoTuWeThFrSaSu

Saturday May 18 #

9 AM

running 34:42 [1] 5.04 km (6:53 / km) +107m 6:13 / km

8 PM

running 17:30 [2] 3.47 km (5:03 / km) +27m 4:51 / km

8 min warm-up, running to the track, and back home

running intervals 38:00 [4] 10.33 km (3:41 / km) +85m 3:32 / km

4x 8 mins w/ 2 mins recovery out and back along the trail and bicycle path to Älta

running intervals 6:15 [5] 1.4 km (4:28 / km)

4x200m w/ 75s recovery. All ~35s

Friday May 17 #

Note
(rest day)

Thursday May 16 #

1 PM

running 53:46 [2] 10.79 km (4:59 / km) +93m 4:47 / km

Wednesday May 15 #

6 PM

running 17:30 [2] 3.5 km (5:00 / km)

Rough guess at time and distance to run from Slussen to the arena and start of Stockholm City Cup.

Orienteering - Sprint 16:46 [5] 3.47 km (4:50 / km) +55m 4:29 / km

Stockholm City Cup Stage 1, 17th +2:33 on Gustav Bergman.

Very fun race in a cool area. Also very chaotic with over 1200 people entered and classes starting in 15s start intervals.

My first thought is a pretty good technical performace, my second thought is "shiittt, 2.5 minutes afters". To be fair, Gustav humbled pretty much everyone with both the Granqvist brothers in 2nd and 3rd almost 1 minute after.

Some positives. I made my call-up with lots of time to spare which I think is a first in regards to after work races. No major blow-ups or mispunchs so a big improvement over the last sprint and I'm still in the fight for the next 2 days. Clean technically, apart from running past control 10 (and losing about 15s).

Technically there is a lot of room to smooth out in my execution of the technical hedge and stair bits. Part of this is probably just down to my sprint skills being rusty. The other part is I think I can more actively think about what features I will look for and simplify the mess of green and black lines.

Livelox
7 PM

running 30:47 [2] 5.92 km (5:12 / km) +56m 4:58 / km

Tuesday May 14 #

6 PM

running 4:00 [1] 0.67 km (5:58 / km)

Jog to the start

orienteering - Quality 1:00:55 [3] 8.05 km (7:34 / km) +117m 7:03 / km

No trails on my map and a corridor that you will have to imagine.

I also saw two moose which was cool. First time seeing them in Stockholm. I suppose I shouldn't be too surprised since I've seen there poo in the forest, but still cool to see them this close to a major city.

2 mistakes in the corridor. The first a few minutes to get back in the corridor. This was the case of being unsure if of what I saw was the right knoll when I got into the reclaimed forest section of the map near the farms. This area and ones like it always feel odd to me. Then a little mistake leaving the corridor when I got to a part where I couldn't understand the contours. I think the lesson is to stop and take a couple seconds to be sure when I get to moments like this.

Livelox
7 PM

running 27:02 [2] 5.38 km (5:01 / km) +51m 4:48 / km

Monday May 13 #

12 PM

running 39:50 [2] 7.73 km (5:09 / km) +91m 4:52 / km

I found the one natural hill in Copenhagen

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