Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Mar 31, 2018:

activity	#	time	miles	km	+m
orienteering - General	6	6:35:36	23.27	37.45	436
running	8	3:06:00	11.94	19.21	295
Strength	4	1:44:00
cycling	1	40:00
Running Technique	1	30:00
Total	18	12:35:36	35.21	56.66	731

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Saturday Mar 31, 2018 #

orienteering - General race 1:21:30 [2]

Started a bit over a minute after my start so I took a minute off my time. Overall didn't enjoy the terrain that much, too much ducking and crawling under branches. Started enjoying more when the course got out onto the dunes again for some controls.

running warm up/down 15:00 [1]

C • Oringen 2

Friday Mar 30, 2018 #

11 AM

running warm up/down 20:00 [1]

12 PM

orienteering - General race (Påskeløb (day 2)) 47:41 [3]

Not really actually running for about almost a minute of the time, as I stopped to properly tie my shoe and put my broken watch in my pocket and when I heard the beeping for the runner behind me to start I figured I should get going.
That being said I'm happy with the first 5 controls ...but then spent 3 minutes on a 30s second control when I looked at the wrong control description. From there on out I mentally lost it, goals and orienteering in general went out the window and I kept running up the mistakes for the next 18 controls (I did somewhat manage to recover from legs 13-18 when the course left all the green, but that didn't last)

9 PM

Strength 20:00 [2]

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

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