Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Mar 29, 2018:

activity	#	time	miles	km	+m
orienteering - General	6	5:08:37	23.27	37.45	436
running	9	4:09:30	18.27	29.41	295
Strength	3	1:24:00
cycling	1	40:00
Running Technique	1	30:00
Total	17	11:52:07	41.54	66.86	731

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Thursday Mar 29, 2018 #

orienteering - General race (Påskeløb (day 1)) 1:12:43 [3] 10.2 km (7:08 / km)

Just took course distance because I accidentally turned my gps off 20s into the race.
Fun terrain, but the lovely combination of cold, snow, and water wasn't as desirable. Ended up running half the race as a group of 3 as a start interval of 1 minute was clearly not enough.

C • different terrain, isn't it? 2

10 AM

running warm up/down 10:00 [1]

One of my shorter warm-ups

Wednesday Mar 28, 2018 #

8 AM

Running Technique 30:00 [1]

3 PM

running 50:00 [1] 9.48 km (5:16 / km) +164m 4:51 / km

4 PM

running 25:00 [1] 4.5 km (5:33 / km) +97m 5:01 / km

running 20:00 [1] 4.1 km (4:53 / km) +34m 4:41 / km

...had to take a few breaks in the run

5 PM

Strength 45:00 [2]

Tuesday Mar 27, 2018 #

9 AM

running warm up/down 25:00 [1]

About 20 warm-up, 5 cool-down

10 AM

orienteering - General intervals 51:37 [4] 6.98 km (7:24 / km) +227m 6:22 / km

2 relay courses with forkings, the first being 3.2km and second 3.3km. We started in groups of 6 with 45s between each wave for the first, then started again 5 minutes after you finished. 23:13 on the first, 4:55 rest by my splits, and then 23:29 on the second.
Some mistakes and questionable route choices on the first, plus my legs died half way through. I opted to start the pace off more modestly on the second to avoid that and I felt it also went technically better.

2 PM

orienteering - General 55:00 [1] 6.47 km (8:30 / km) +209m 7:19 / km

Easier paced training plus some time trying to find the start after getting dropped off on the side of a road of a map with no trails/roads on it. Focus was on making sure to flow through controls and and know precisely where they are when attacking them. Also tried to make sure I had a general visualization of the big features of each leg before I started it.

3 PM

running warm up/down 6:00 [1] 1.13 km (5:19 / km)

run back to hostel meeting at

Monday Mar 26, 2018 #

Note
(rest day)

5 PM

cycling 40:00 [1]

Had to do something

6 PM

Strength 14:00 [2]

core

Sunday Mar 25, 2018 #

11 AM

orienteering - General race (Danish Spring Long) 1:27:05 [3] 13.8 km (6:19 / km)

Overall the results were a bit disappointing, but looking at them now they are still far from terrible.

Physically I started off a bit slow today and throughout the first half I made too many 30s-1min mistakes, but I'm happier with my race after the spectator passage. I felt like I started pushing more and none of the controls were perfectly clean (small mistakes or hesitations in the legs), but only one bigger mistake on control 22 which was a culmination of a mistake exiting 21 and then attacking 22.

Also no full gps of the run so just straight line distance.

running warm up/down 15:00 [1]

Warm-up

11 PM

Strength 25:00 [2]

Just legs

Saturday Mar 24, 2018 #

12 PM

running warm up/down 30:00 [1]

orienteering - General (Danish Spring middle) 26:21 [3]

clean race, not bad, not good, just no major mistakes. I was missing a drive during the race and just wasn't running fast enough, picked up the pace after the spectator control but still not where it should be.

Friday Mar 23, 2018 #

9 AM

running 48:30 [1] 10.2 km (4:45 / km)

Easy run before the sprint ....probably ran a bit longer then I ideally should

3 PM

running warm up/down 20:00 [1]

orienteering - General 15:51 [3]

Impressively ran the worst sprint race of my life. It would have been a very fun course if I had been physically or mentally warmed up... Almost 2 minutes total lost on 2 controls, plus much more throughout the 1st half of the course

C • Except Kasper, you run equa... 3

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