Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Aug 4, 2018:

activity	#	time	miles		km		+m
orienteering - General	7	5:24:07	32.49	(9:59)	52.29	(6:12)	1062
running	13	4:11:09	27.3	(9:12)	43.94	(5:43)	433
Strength	1	20:00
Total	16	9:55:16	59.79		96.23		1495

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Saturday Aug 4, 2018 #

8 AM

running 42:02 [1] 8.09 km (5:12 / km) +120m 4:50 / km

Easy run around Aarhus. Decided not to run the middle today. Technically, I could have made it to the training and then to Copenhagen for 5, but it would have been tight and 7 hours of travel. Legs are pretty tired anyway

C • I am glad you are working o... 3

Friday Aug 3, 2018 #

2 PM

running warm up/down 18:00 [1] 3.05 km (5:54 / km) +30m 5:38 / km

Run from bus stop plus some stretches

orienteering - General 31:45 [3] 4.79 km (6:38 / km) +159m 5:41 / km

Easy paced middle distance just felt tired

3 PM

running 2:09 [1] 0.36 km (5:58 / km)

Last bit running to my bag

4 PM

running warm up/down 5:00 [1] 0.85 km (5:53 / km)

Some what if a short warm-up. I had walked a couple of kilometres to the meeting point for the intervals and sat down for 20 minutes and waited for the Czechs/Austrians to arrive. Apparently the 1.5l of water I brought was not enough because I was pretty out of it at this point

orienteering - General 44:30 [4] 7.4 km (6:01 / km) +204m 5:17 / km

The next training was orienteering intervals where I joined the Austrians and a Czech club. There were 4 different courses (3 1.7km and 1 1.5km) that we all got assigned to in an order.

The first one went well. I got off to a poor start when I guessed the wrong direction I going to run in (bad idea) and turned around, but I quickly caught the others on my course. It was clean from there on, apart from struggling to find a control on a stream end tucked in some bushy stuff. Me and George (the austrian on my course) were running about 4:40 min/km on average (there wasn't too much climb on this one) which turns out was a bit fast when we found out it wasn't intervals and we had to go run the next three courses.

Needless to say the next one was slow. The intensity probably would have been manageable if I had more Adrenalin, rest, or wasn't so tired, but that was not the case. Technically and physically I fell a bit off. Then the final 2 intervals I ran better then the second, picking up the speed and technically running smoother.

5 PM

running warm up/down 11:47 [1] 1.77 km (6:39 / km) +27m 6:11 / km

Thursday Aug 2, 2018 #

running warm up/down 20:00 [1] 2.52 km (7:56 / km) +20m 7:38 / km

Warm up and a few minutes of a cool down jog

12 PM

orienteering - General 1:00:00 [4] 10.0 km (6:00 / km) +216m 5:25 / km

Took about an hour, the printer had left with the organizers at 12 so don't know exact time. First 25-30 minutes went well and then mentally faded and was making small mistakes everywhere. On the brightside I'd catch myself quickly. Only major mistake was part way through a leg when I started running another leg 90 degrees in the wrong direction.
Probably lost about 10 minutes in total, but at least as I said first 25 minutes I was orienteering well and I physically felt great

Wednesday Aug 1, 2018 #

10 AM

running 17:00 [2] 3.53 km (4:49 / km) +50m 4:30 / km

Run to the clubhouse

11 AM

running warm up/down 12:00 [1] 1.65 km (7:16 / km) +45m 6:24 / km

orienteering - General 34:00 [3] 5.32 km (6:23 / km) +125m 5:43 / km

Decided to take today's middle easier as I have a shortened long tomorrow and relay/intervals the day after.

12 PM

running warm up/down 5:11 [1] 0.84 km (6:10 / km) +13m 5:44 / km

8 PM

Strength 20:00 [3]

Tuesday Jul 31, 2018 #

3 PM

running warm up/down 18:00 [1] 2.35 km (7:40 / km) +25m 7:16 / km

Easy run through forest and some stretches. Then a few minutes of easy jogging at the end

orienteering - General 32:30 [3] 5.26 km (6:11 / km) +100m 5:39 / km

Easy paced middle distance I ran a bit harder then intended

6 PM

running warm up/down 28:00 [1] 4.51 km (6:13 / km)

Never lapped my watch and some standing around so standing around for a bit. Quicker warm-up (18 mins?), then some easy running after

orienteering - General 16:22 [5] 4.2 km (3:54 / km)

Just took fastest route distance. I'm pretty happy with it, clean, looked up spotted where running to, and only real mistakes were a few times when I hadn't read far enough ahead so had to stop at control before leaving. Probably also could have accelerated harder around corners.

Monday Jul 30, 2018 #

10 AM

running 37:00 [2] 7.2 km (5:08 / km) +103m 4:48 / km

Running to the training. Had a bag with food, 2l of water, and orienteering clothes so a bit harder then usual. Luckily I did get a ride back

11 AM

orienteering - General 1:45:00 [2] 15.32 km (6:51 / km) +258m 6:19 / km

Long distance training I ran easy, goal was just to thumb along and follow along with where I was even if I wasn't mentally there. Went decent enough, just 2 couple minute mistakes towards the later stages of the run. Also included is about a 5 minute run to start.

Sunday Jul 29, 2018 #

8 PM

running 35:00 [1] 7.22 km (4:51 / km)

Easy run around Aarhus after 34 hours of traveling with various modes of transportation from oringen

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