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Training Log: Danish Dynamite

In the last 7 days:

activity

time

miles

running

1:43:45

10.95

(9:29)

17.62

(5:53)

350

orienteering - Technique

27:13

4.62

(5:54)

7.43

(3:40)

Total

2:10:58

15.57

(8:25)

25.05

(5:14)

350

1:26

0:00

Tuesday May 30 #

1 PM

running 14:45 [2] 3.03 km (4:52 / km)

running 30:00 [5] 3.48 km (8:37 / km) +350m 5:44 / km

20x the one steep hill in Växjö.

Alternating long stride or almost bounding and quick small steps up. ~27s and 25-26s up respectfully. Walking down to not over due it on the knees and starting every 90s.

Monday May 29 #

Note
(rest day)

I have had some discomfort in my left knee since the Friday after the Swedish League race in Skelleftea. More intense after SM sprint.

I had originally planned on doing a long run on Sunday, but I decided to keep it short. Skipped running today since I figured a short 20-30 min jog really doesn't actually do too much for you anyway.

Saturday May 27 #

10 AM

running warm up/down 16:00 [2] 3.0 km (5:20 / km)

orienteering - Technique race 12:41 [5] 3.51 km (3:37 / km)

SM Sprint Qualifier A, 12th +0:57 on Bergman.

I'm happy with the run considering it's my first real sprint race since Maximus O-meeting 2020. I ran one race last year and the year before, but my competition was just the dad's of Smaland. I figured I had time to spare as long as I ran clean, so I didn't go full out physically.

Generally picking good routes. Picked the wrong route to 5, and maybe also for the long leg to 10. I don't think it was much quicker to run left around the buildings at the end of 10 though.

Good execution apart from 2 slip ups. Leaving the control from 7 to 8 I was reading ahead and ran down the wrong road. Not a huge mistake but longer route and cost 5+ seconds. Again I was reading ahead at the end of leg 10. I turned in too early after the first building costing 5s.

https://www.livelox.com/Viewer/SM-sprint-Swedish-L...

running warm up/down 14:00 [1] 2.5 km (5:36 / km)

5 PM

running warm up/down 20:00 [2] 4.0 km (5:00 / km)

orienteering - Technique race 14:32 [5] 3.92 km (3:42 / km)

SM Sprint Final, 25th +1:19 on Jonatan Gustafsson.

Good run apart from a 15s mistake to control 1. Relatively short start chute and I found the start triangle /first leg late so I ran off in the wrong direction. Stood around briefly to sort things out where I was.

I was feeling a little too fresh around 18 going under the train tracks (about 3/4s through the race). In retrospect, I should have squeezed more out of myself physically to control 6 or really from 9 and onwards.

Overall a little disappointed in the race. On the bright side I did complete my goal of getting my first Swedish League points.

https://www.livelox.com/Viewer/SM-sprint-Swedish-L...

C • Great Sprint result 5

running warm up/down 9:00 [1] 1.61 km (5:35 / km)

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