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Attackpoint - performance and training tools for orienteering athletes

Training Log: Danish Dynamite

In the last 7 days:

activity # timemileskm+m
  running13 7:03:03 51.9(8:09) 83.52(5:04) 1037
  orienteering3 1:43:26 11.82(8:45) 19.03(5:26) 168
  Strength3 55:00
  Total14 9:41:29 63.72 102.55 1205
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WeThFrSaSuMoTu

Monday Jan 14 #

12 PM

running 1:14:50 [2] 13.89 km (5:23 / km) +277m 4:54 / km

Easy run up the escarpment and over to the edge of christies. Took out a minute and a half for pee stop and looking at a map for a way to cut some of the distance

Sunday Jan 13 #

10 AM

running warm up/down 17:00 [1] 3.13 km (5:26 / km) +25m 5:13 / km

orienteering 44:00 [4] 8.64 km (5:06 / km) +73m 4:53 / km

O-cup went well apart from 3 controls. All the times I was focused too much on the vegetation (that wasn't too accurate).
I also recovered very smoothly from missing the start as when I just came into view of the start I saw everyone leave, quickly picked up my SI and compass waiting on top of the car as ran by to the start, and I was off.
11 AM

running 7:00 [1] 1.3 km (5:23 / km) +11m 5:10 / km

running 6:50 [3] 1.53 km (4:28 / km) +28m 4:06 / km

5 strides
6 PM

running 18:44 [1] 3.64 km (5:09 / km) +36m 4:54 / km

Strength 25:00 [2]

Had to make it quick since I procrastinated pretty hard. Skipped the squats for leg press since the racks were being used and there was 10 minutes to go.
7 PM

running 18:38 [1] 3.65 km (5:06 / km)

Strength 10:00 [1]

Some core after I got home

Saturday Jan 12 #

11 AM

running 25:03 [1] 5.16 km (4:51 / km) +50m 4:38 / km

12 PM

orienteering 29:26 [2] 4.01 km (7:20 / km) +95m 6:34 / km

running 23:52 [2] 5.0 km (4:46 / km) +135m 4:12 / km

Friday Jan 11 #

2 PM

running warm up/down 25:00 [1] 4.06 km (6:09 / km)

3 PM

running intervals 1:00:00 [3] 15.64 km (3:50 / km)

6x 8 mins with 2 minutes rest. Kept all the intervals a little under 3:40
4 PM

running warm up/down 14:00 [1] 2.83 km (4:57 / km)

Thursday Jan 10 #

4 PM

Strength 20:00 [2]

7 PM

running 5:15 [1] 1.03 km (5:06 / km)

orienteering 30:00 [3] 6.38 km (4:42 / km)

running 5:55 [1] 0.96 km (6:10 / km)

Wednesday Jan 9 #

11 AM

running 1:02:23 [2] 11.23 km (5:33 / km) +256m 4:59 / km

Long and just tried to keep the pace easy
12 PM

running 58:33 [2] 10.47 km (5:36 / km) +219m 5:04 / km

After the emergency bathroom break at the trail center. A couple of small sections of forest running as well

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Jan 20
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