Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 10 days ending Aug 25, 2018:

activity	#	time	miles		km		+m
running	19	12:59:14	70.79	(11:00)	113.92	(6:50)	4183
orienteering - General	4	2:23:28	12.17	(11:48)	19.58	(7:20)	606
Strength	3	45:00
core	1	6:00
Total	23	16:13:42	82.95		133.5		4789

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Saturday Aug 25, 2018 #

11 AM

running 19:00 [1] 3.3 km (5:45 / km) +78m 5:09 / km

Easy run around cerkno to shake out the legs

6 PM

running warm up/down 21:00 [1] 3.85 km (5:27 / km)

orienteering - General race 14:10 [4] 3.5 km (4:03 / km)

cerkno cup sprint. Overall a bit sloppy but generally clean, up until the final few minutes. I had spotted Jack (started in front of me) leave a group of controls so I knew he was 30s ahead of me. However in the excitement I skipped a control and realized while running the next leg that I had to go back. Then when going to punch the control I had skipped, I punched the wrong one.
So it's a bit disappointing I mispunched. Even if there's only 5 people in my category, I had just been so confident this time that I was not going to find a way to screw it up and actually win or do well overall ....but Christian always pulls through and finds a way

7 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Friday Aug 24, 2018 #

11 AM

running 20:00 [1] 3.26 km (6:08 / km) +48m 5:43 / km

orienteering - General race 59:57 [4] 8.25 km (7:16 / km) +465m 5:40 / km

Different terrain so now on more continental mountinous stuff for the long. Started off sloppy and made a few mistakes in the beginning. Got into after 5 controls or so and went better from there ...just it became less of an orienteering race and more of a running race around control 8

12 PM

running warm up/down 5:00 [1] 0.99 km (5:03 / km) +15m 4:42 / km

Thursday Aug 23, 2018 #

11 AM

running warm up/down 24:00 [1] 3.46 km (6:56 / km) +30m 6:39 / km

12 PM

orienteering - General race 30:38 [4] 3.46 km (8:51 / km) +64m 8:06 / km

Other then a few small mistakes very clean up until 12 where I made a 4.5 minute mistake. Goal had just been to see the full leg and contours before leaving a control.

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Wednesday Aug 22, 2018 #

11 AM

running warm up/down 24:00 [1] 3.66 km (6:33 / km) +30m 6:18 / km

orienteering - General race 38:43 [3] 4.37 km (8:52 / km) +77m 8:09 / km

Cerkno cup stage 1. In the karst terrain so slow, rocky, and probably could have had a training before in the terrain.
First 8 controls were fairly clean. Then I lost 8 minutes over 2 legs. First one I misread the contours since I assumed a big hill with 2 big depressions on it to be just a big depression because that makes sense, which was not the case. Then an easy transport leg and I messed up attacking the next control in green forest where I misread the contours again (just a small hill that was depression this time)

Tuesday Aug 21, 2018 #

6 AM

running 20:00 [1] 3.26 km (6:08 / km) +71m 5:32 / km

Easy run to shake out the legs

9 PM

running 13:05 [1] 2.22 km (5:54 / km) +39m 5:25 / km

Easy run around the town to shake out the legs, from travel this time, with a German guy who also happens to be sleeping in the hard floor accommodation

Monday Aug 20, 2018 #

10 AM

running 4:00:00 [3] 24.49 km (9:48 / km) +2309m 6:40 / km

Decided being in Austria I had to make it to at least one peak. Then decided taking the gondola part way up was cheating so took a bus to a town just outside of Innsbruck and began my climb.
Lost the trail very quickly and was alternating between hiking straight up through the forest and following some dear paths generally going up. Once I had done about 1000m climb I found a trail. Got some more water at a hut since it turns out 1l is not enough and then once I got to one peak and I decided that I'd made it this far I might as well get the other 2km and another 400m of climb away.
The trail getting back was slow as I was running across a rocky ridge. Eventually it started to go down, but it wasn't going the way I wanted so I just ran across the mountainside. Eventually I hit a big path that went across the mountain so I just followed that for 4km or so back to the gondola since I was too tired to do more climb.
At the gondola I was too cheap to pay the 12 euros to ride down and my knees were sore so I just walked down. Overall whole thing was about 5 hours (not including walking down) but I was standing at peaks or taking pictures for around an hour of it so will call it 4.

C • Now THAT's a sweet little o... 2

Sunday Aug 19, 2018 #

11 AM

running 2:25:00 [2] 18.86 km (7:41 / km) +1260m 5:46 / km

8 PM

Strength 13:00 [2]

Runner 360, did one set but muscles were sore so figured that'll be fine ...there'll be a lot of climb tomorrow

Saturday Aug 18, 2018 #

8 AM

running warm up/down 26:00 [1] 4.19 km (6:12 / km)

9 AM

running intervals 28:26 [5] 5.97 km (4:46 / km)

Made a 1km loop on the pebbly paths and grass at the park so meant to do 5x1km w/ 3min rest, however started good the first two and then crashed on the 3rd. So got an extra minute of rest which didn't help me run faster. I was debating quitting there but I decided I at least needed to do 5 intervals so did 2 minutes and benefited from my indecisiveness getting 4 minutes rest.

running warm up/down 7:30 [1] 1.37 km (5:28 / km)

Cool down with three strides

11 PM

Strength 10:00 [2]

Some exercises for the knee

Friday Aug 17, 2018 #

Event: NAOC 2018

10 AM

running 55:00 [1] 9.7 km (5:40 / km) +287m 4:56 / km

Easy except for the final hill at the end

12 PM

running 31:00 [1] 5.94 km (5:13 / km) +16m 5:09 / km

Thursday Aug 16, 2018 #

12 AM

running 20:13 [1] 3.57 km (5:40 / km)

1 AM

core 6:00 [2]

11 AM

running warm up/down 25:00 [1] 3.72 km (6:43 / km)

running intervals 38:00 [3] 8.89 km (4:16 / km)

Intervals at noon is not a good time in bologna

12 PM

running warm up/down 7:00 [1] 1.22 km (5:44 / km)

8 PM

Strength 22:00 [2]

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