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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 17:

activity # timemileskm+m
  running10 6:12:51 36.48 58.71 571
  orienteering3 2:01:21 11.22(10:49) 18.05(6:43) 373
  Strength3 1:53:00
  cycling2 1:17:23 12.46 20.05 78
  core1 6:00
  Total16 11:30:35 60.15 96.81 1022

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Saturday Feb 17 #

11 AM

running warm up/down 9:56 [1] 1.18 km (8:25 / km) +23m 7:40 / km

12 PM

orienteering 49:16 [3] 8.12 km (6:04 / km) +166m 5:30 / km

Overall, happy with the run. Spent a few minutes walking around the control circle of 1 but eventually abandoned it and continued on. I then learned at the second control the reason I couldn't spot it was because they were just the control stands out and no flags. Other then being sloppy to the first control and a couple others, the only real errors were going into more subjective control features like spurs and edges of marshes, and struggling to find the stand.

running warm up/down 8:11 [1] 1.3 km (6:18 / km) +28m 5:41 / km

5 PM

cycling 52:23 [1] 20.05 km (23.0 kph) +78m

10 PM

Strength 40:00 [2]

Friday Feb 16 #

11 AM

running long 1:18:29 [1] 13.08 km (6:00 / km) +190m 5:36 / km

Biked over to the sports center and went from a run from there. Got some good forest running in and redid the course in the middle of the run, just a lot more slippery today then Wednesday. GPS didn't load right away so added 20 minutes and 3.5km

orienteering 36:01 [2] 4.89 km (7:22 / km) +101m 6:41 / km

Actually in the middle of the run, but went very smoothly in the beginning. Towards the end I started to lose focus, my orienteering just becoming more choppy and not flowing through the controls. Overall, I took it slower and having run on the course previously, it's not terribly surprising I lost focus in the later stages. Getting on more maps, and more map study in will improve that though
11 PM

core 6:00 [1]

Just 20 push ups and 5 minutes of planks before I stretch

Thursday Feb 15 #

Note


And the link if needed...
definitely not the link
8 AM

running warm up/down 25:00 [1]

running intervals 29:47 [4] 5.64 km (5:17 / km) +64m 5:00 / km

5 loops of about 1100m on the trails starting every 6 minutes with Emil. I was pretty much dragging my legs from the beginning, though going off strava I was averaging around a 3:30 pace on the intervals.
9 AM

running warm up/down 15:00 [1]

Wednesday Feb 14 #

7 AM

cycling 25:00 [2]

Biking to the clubhouse. I'm only going to count biking there as training because I was running late
8 AM

running warm up/down 12:13 [1] 1.35 km (9:03 / km) +50m 7:38 / km

Warming up with Emil before orienteering

orienteering 36:04 [2] 5.04 km (7:09 / km) +106m 6:29 / km

Fun contour only (control picking) training. Went fairly well, just taking far too long going through the control. So I'll probably rerun it on Friday in the middle of my long run.
9 AM

running 8:18 [1] 1.28 km (6:29 / km) +35m 5:42 / km

11 PM

Strength 35:00 [2]

Tuesday Feb 13 #

7 PM

running warm up/down 28:12 [1] 4.37 km (6:27 / km)

GPS didn't load so added 15 minutes and 3km

running 23:02 [3] 4.3 km (5:21 / km) +89m 4:51 / km

3x300m at a 2:50 pace (not that I had a particular pace in mind) with 30s rest. Then jogged over to a hill and did 9 about 30s hill sprints recovering on the way down.
8 PM

running warm up/down 18:51 [1] 3.49 km (5:24 / km)

Sunday Feb 11 #

1 AM

Strength 38:00 [2]

No bands so took out some of my usual exercises ...was also planning on doing an easy run before this but it's late so I'll let that be an excuse
10 AM

running long 1:55:52 [1] 22.72 km (5:06 / km) +92m 5:00 / km

Run along the trails along the beach in Sweden. Feeling my knees my knees a bit towards the end, likely due to the combination of the footing and cold/wind

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