Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Jul 1, 2018:

activity	#	time	miles	km	+m
running	10	5:55:23	41.95	67.51	516
orienteering - General	3	1:27:00	6.39	10.29	155
Strength	2	1:15:00
Total	14	8:37:23	48.34	77.8	671
[1-5]	14	8:22:23

2:12

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» now

Sunday Jul 1, 2018 #

6 PM

running 27:00 [1] 5.5 km (4:55 / km) +14m 4:51 / km

running 4:00 [3]

4 Strides

Saturday Jun 30, 2018 #

8 AM

running warm up/down 15:00 [1] 3.14 km (4:47 / km)

running tempo 30:05 [3] 7.95 km (3:47 / km)

Went a bit harder then intended but felt good.

9 AM

running 8:00 [4] 1.59 km (5:02 / km)

4 around 200m I accelerated through up to full speed and jogged back. Just checking this after a tempo doesn't take away from a tempo run?

C • Nope. 1

running warm up/down 12:30 [1] 2.36 km (5:18 / km)

There is was 6 minutes of easy running between the tempo and sprints I added to the cool down.

Friday Jun 29, 2018 #

1 PM

running 27:50 [2] 6.23 km (4:28 / km)

Decided I run later in the day, as I'm not a big fan of afternoon/evening runs. Easy run and the last kilometre or so on the beach, had to force myself to slow down at times

Thursday Jun 28, 2018 #

10 AM

running warm up/down 35:00 [1] 5.59 km (6:16 / km) +70m 5:54 / km

running 34:00 [5] 6.64 km (5:07 / km) +105m 4:45 / km

Intervals with Andreas, 8x2 minutes with 2:15 rest on a 1km loop or so in the forest

11 AM

running warm up/down 17:41 [1] 3.35 km (5:17 / km) +20m 5:08 / km

Run back to idraet to pick up my bike, plus 4 strides towards the end

Wednesday Jun 27, 2018 #

9 AM

Strength 45:00 [2]

Slept in so missed technique and forgot my shoes so just did strength at home

6 PM

running warm up/down 13:00 [1] 2.35 km (5:32 / km) +35m 5:09 / km

running 17:30 [3] 3.0 km (5:50 / km) +46m 5:25 / km

running around a forest with a map taped to my back while someone else reads it

orienteering - General 30:00 [1] 4.4 km (6:49 / km) +60m 6:23 / km

The whole thing with warm-up ended up being 1.5 hours long but I really can't say I was running for that long. First was running with plastic cups with little holes at the end over my eyes. That was probably the most challenging thing I've done all year. The next was a course where the map had been flipped from east to west which was more fun because I wasn't tripping over stuff I couldn't see.

orienteering - General 15:00 [0]

Going to go in and add the time I wasn't really moving as intensity 0

7 PM

orienteering - General 12:00 [2] 2.09 km (5:44 / km) +40m 5:14 / km

Running the course but on an unflipped map to actually do something well

Tuesday Jun 26, 2018 #

8 AM

running warm up/down 25:00 [1] 3.34 km (7:29 / km) +40m 7:04 / km

running 24:00 [3] 4.63 km (5:11 / km) +55m 4:54 / km

Same as last week, 3x5 with 3 minute break

running intervals 29:47 [5] 5.14 km (5:48 / km) +65m 5:27 / km

5x3 with 3 minutes rest. They were going faster so I couldn't keep up for the last 2

9 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Monday Jun 25, 2018 #

8 AM

Strength 30:00 [2]

9 AM

running 30:00 [1] 5.7 km (5:16 / km) +66m 4:59 / km

2 PM

orienteering - General 30:00 [2] 3.8 km (7:54 / km) +55m 7:22 / km

Map of an island so had to do it. Does include swimming

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