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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 10:

activity # timemileskm+m
  running11 7:03:06 41.4 66.62 757
  cycling3 3:10:38 41.17(13.0/h) 66.25(20.9/h) 190
  Strength2 1:30:00
  map reading3 1:15:00
  orienteering1 45:05 4.59(9:50) 7.38(6:07) 180
  Total19 13:43:49 87.15 140.25 1127
  [1-5]16 12:28:49

» now

Saturday Feb 10 #


Here is the link as well...
mappy wappy
As you can see it turns out I mispunched going to 13. I remember looking up at the hill it should be on, but saw a red wooden stump (permanent control) on some knoll a bit early and decided it must be it. Also makes sense now why I was so far left going to 14. Originally thought I'd just lost a bit of direction after retying my shoes.
11 AM

running warm up/down 12:45 [1] 1.65 km (7:44 / km) +36m 6:58 / km

orienteering 45:05 [3] 7.38 km (6:07 / km) +180m 5:27 / km

Saturday training was just a middle(ish) length orienteering course. I'm fairly happy despite being some what sloppy the first half (mostly due to my lack of orienteering recently), but I felt focused and calm which is the key. That being said the last 15 minutes my brain started to completely shut off and refused to orienteer, but all in all, the training did it's job. Be enjoyable and get myself back into the orienteering frame of mind for the many trainings to come.
12 PM

running warm up/down 5:47 [1] 0.95 km (6:05 / km) +19m 5:32 / km

Friday Feb 9 #

10 AM

running 1:17:00 [2] 15.25 km (5:03 / km) +179m 4:46 / km

Warm up, stretches, 30 minute acceleration on some trails (in a park, so maybe not true trails) ending at a 4min/km pace, then finished off with 5 easy hill sprints, and headed back home. ...Added 3 minutes and 500m because watch did not load right away
3 PM

cycling 53:27 [1] 19.06 km (21.4 kph)

Thursday Feb 8 #

map reading 15:00 [0]

Checking out the middle distance map of the Chinese o-week (or whatever the actual name is).
8 AM

running intervals 27:00 [4] 4.66 km (5:48 / km) +58m 5:27 / km

9x450m intervals with 90s rest(?). They will also typically be trail intervals on Thursdays from now on, however today they were just trail. So it was Emil, Daniel, and I for these, a couple others doing terrain intervals.

Also does anyone have any guidance on intervals (quantity, length, intensity) and what should be done in different parts of the season?

running warm up/down 20:00 [1]

Easy run, some stretches
9 AM

running warm up/down 14:01 [2] 2.51 km (5:35 / km) +10m 5:29 / km

Some strides and then a cool down back to the sports center

Wednesday Feb 7 #

11 AM

cycling 1:02:11 [1] 22.69 km (21.9 kph)

5 PM

running 1:08:29 [2] 11.55 km (5:56 / km) +147m 5:34 / km

Includes dynamic stretching in the beginning and the easier finish. Got some nice forest running. Breathing quite heavy for the speed I was at, due to the beginnings (and hopefully just that) of a cold.

running 8:00 [1]

No gps in beginning
6 PM

Strength 45:00 [2]

Tuesday Feb 6 #


...well it turns out there was only 5 of them
8 AM

running intervals 33:00 [4] 7.02 km (4:42 / km) +82m 4:26 / km

Ended up running with the juniors this morning. Did 6 of a about a 1.1km loop on the trails at around a 3:20 pace. I must say, good to get in some faster intervals even if I was hanging onto the back of the group ....I was planning on doing intervals in the evening today so the strength 9 hours before probably didn't help matters. All the same good to run in a larger group. Also only had the gps for 3 of them so I doubled the time and distance

running warm up/down 20:00 [1]

About 5 minutes before, and the rest split between running back and a nice easy (cool-down) ride home. Almost missed this training as well (I shall mention would have been on time), I took a wrong turn biking there, since I had apparently thought I knew where the meeting spot was ...but that turns out not to be the case.

Eventually got there 15 minutes late, however the big man up there was looking down on me. I conveniently ran into them as they were about to start there workout.

Monday Feb 5 #

map reading 30:00 [0]

More map study brought to you by Jan
4 PM

cycling 1:15:00 [1] 24.5 km (19.6 kph) +190m

Make a wrong turn and had no idea where I was going ...ended up just following signs back to the Aarhus C to find my way back
9 PM

Strength 45:00 [3]

Sunday Feb 4 #

map reading 30:00 [0]

Hungary maps with everyone's favourite Jan Erik.
9 AM

running 15:00 [2]

Running to meet up with Simon and run while gps had not loaded
10 AM

running 54:13 [1] 9.92 km (5:28 / km) +77m 5:16 / km

Easy run around aarhus with Simon
4 PM

running 5:00 [1]

No gps
5 PM

running tempo 46:30 [3] 10.05 km (4:38 / km) +136m 4:20 / km

Tempo near the hasle bakker with some nice hills in it (Yes, I am serious). Stopped to do a few minutes of dynamic stretches 10 minutes in and then kept going.

running warm up/down 16:21 [1] 3.06 km (5:21 / km) +13m 5:14 / km

Cool down home to avoid doing any hard running on the pavement. Will also be good to not run tomorrow, instead once the bike is fixed I'll go for a longer ride around aarhus (even if it is only technically a city bike)
8 PM


Probably good to take a rest from running ...looking at it now I've probably done a 100km in the last 7 days so that's a first

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