Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending May 10, 2018:

activity	#	time	miles		km		+m
orienteering - General	4	4:08:00	23.12	(10:44)	37.2	(6:40)	667
Strength	3	3:10:00
running	7	3:06:06	21.61	(8:37)	34.78	(5:21)	303
cycling	3	2:20:00	33.25		53.51		149
stretching	1	20:00
Total	16	13:04:06	77.98		125.49		1119
[1-5]	15	12:24:06

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Thursday May 10, 2018 #

10 AM

running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Had about a half hour bike to the race so not much of a warm-up was needed ...and well I didn't have time for much more

C • Didn't have time for much more 1

orienteering - General race 1:03:00 [3] 10.6 km (5:57 / km) +174m 5:30 / km

Small local race in Aarhus. I struggled to really orienteer/focus in the beginning and push hard with all the juniors away in Hungary, seniors in Switzerland (they usually only come if they are from pan though), and anyone else had other things.
About 2 thirds in after making one of the numerous really dumb mistakes, I opted to take some time to focus and get my shit together. From there I ran harder and tried to keep looking ahead and thinking of orienteering to stop it from wandering so I'm happy with the last 10 controls.

Wednesday May 9, 2018 #

10 AM

Strength warm up/down 20:00 [0]

Strength 1:00:00 [2]

5 PM

cycling 1:26:00 [2] 36.32 km (25.3 kph) +149m

Cut it a bit short

Tuesday May 8, 2018 #

8 AM

running 15:00 [1] 2.24 km (6:42 / km) +20m 6:25 / km

orienteering - General intervals 25:00 [4] 5.03 km (4:58 / km) +61m 4:41 / km

3 sprint intervals with Emil, norsk Emil and Simon with a few minutes of rest between each ...turns out I had done these already so route choice not too much of an issue. Each of the intervals also had forkings, we started in 30s intervals the first, 10s intervals the second and a mass start the final.

9 AM

running warm up/down 12:00 [1] 2.39 km (5:01 / km) +21m 4:49 / km

6 PM

orienteering - General 1:00:00 [2] 8.0 km (7:30 / km) +136m 6:55 / km

18 minute warm up and then a training focusing on flowing through the controls. I decided to pick the straighter or routes with no trails even if they were stupid to take, as in running straight through the green. Then short cool-down

Monday May 7, 2018 #

8 AM

Strength 1:00:00 [2]

9 AM

stretching 20:00 [0]

5 PM

cycling 44:00 [1] 17.19 km (23.4 kph)

Decided to go for a ride since it was a nice day but my day off running

Sunday May 6, 2018 #

10 AM

running 50:36 [1] 9.81 km (5:09 / km) +108m 4:53 / km

Easy run and then five of the minutes is from after the sprints

11 AM

running 14:30 [3] 2.8 km (5:11 / km) +95m 4:26 / km

Hillsprints (took a little over 30s) run back down the hill and restart on 1:30. Did 9 and gave myself an extra minute after the 5th. Just guessed climb off strava's high and low points for that. The hill is likely higher then the 10m strava says.

Saturday May 5, 2018 #

1 PM

cycling warm up/down 10:00 [1]

I'll give myself some reduced time biking to the clubhouse to run the training. No club training today and had to fix my bike anyway in the morning so just by myself

2 PM

orienteering - General 1:40:00 [2] 13.57 km (7:22 / km) +296m 6:39 / km

10 minute run to the start with stretches and then long orienteering course. Kept it at an easy pace. Forest is a lot less open and visible then a month a go so did try to keep running through the thick bits as that isn't my strong suit. Went well just making sure I did a general visualization of the leg and a plan before I leave the control and then thumbing along on the line-o section towards the end. Focus was on and off and started to fade towards the end during the line-o, but all around went well.

11 PM

Strength 50:00 [2]

Friday May 4, 2018 #

9 AM

running warm up/down 20:00 [1] 3.13 km (6:23 / km) +25m 6:09 / km

10 AM

running intervals 40:00 [3] 9.2 km (4:21 / km)

4x8 minutes with 2 minutes rest. Intended to do 5 but felt a little twinge in my knee 6 minutes into the final interval so opted to play it safe and pick up the pace for the final 2 minutes and call it at 4.
I went out a bit hard and also made my loop a little small so I only did 7 minutes so I got the benefit of a 3 minute rest to keep the numbers nice.
I also just guessed at the distance since 5.6 kilometers is hopefully not right.

running warm up/down 19:00 [1] 3.21 km (5:55 / km) +34m 5:37 / km

Cool down and and 4 strides up a slight incline near the apartment

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