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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Oct 6, 2018:

activity # timemileskm+m
  running15 7:05:36 48.75(8:44) 78.45(5:26) 780
  orienteering - General3 1:58:17 10.29(11:30) 16.56(7:09) 479
  Strength4 1:40:00
  Total18 10:43:53 59.04 95.01 1259

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SuMoTuWeThFrSa

Saturday Oct 6, 2018 #

8 AM

running 23:15 [1] 4.62 km (5:02 / km) +90m 4:35 / km

Easy morning shakeout run + 5 strides
2 PM

running warm up/down 23:00 [1] 3.57 km (6:27 / km) +50m 6:01 / km

3 PM

orienteering - General race 32:17 [4] 5.02 km (6:26 / km) +225m 5:15 / km

Happy with the race. Overall clean with only a couple 30s mistakes. Towards the end I got sloppier and was running more then orienteering. I executed the longer legs well, just could you use some improvement on the flow through shorter controls.
C • Impressive 2

running warm up/down 5:40 [1] 1.02 km (5:33 / km)


Middle 8 - Splits

Friday Oct 5, 2018 #

Event: Ottawa O-Fest and Ontario Champs
 

running 51:25 [1] 10.49 km (4:54 / km) +84m 4:43 / km

Easy run before o-fest

Thursday Oct 4, 2018 #

2 PM

Strength 21:00 [2]

6 PM

running warm up/down 13:00 [1] 2.15 km (6:03 / km)

7 PM

orienteering - General 36:00 [4] 6.57 km (5:29 / km) +94m 5:07 / km

X-league. No compass so just focusing on thumbing along and staying focused since it wasn't a too interesting area. Only a few times I really had to run for an extended time through burry forest, so also a lot of trail running.

running 10:00 [1] 1.92 km (5:13 / km)

Easy jog and then 4 strides or 150m sprinty things

running 13:00 [1] 1.88 km (6:55 / km) +30m 6:24 / km

Picking up orienteering flags. All trail running except for a steep drop and climb through the forest
11 PM

Strength 15:00 [1]

Wednesday Oct 3, 2018 #

10 AM

running 1:50:00 [1] 19.21 km (5:44 / km) +419m 5:10 / km

Easy run through the Dundas Valley and eventually up k2. Meant to only keep it to 1:45 but misjudged the timing of the extra little loop I did

Tuesday Oct 2, 2018 #

6 AM

running 20:04 [1] 3.8 km (5:17 / km)

Strength 30:00 [2]

6 PM

running warm up/down 11:00 [1] 1.61 km (6:50 / km)

running intervals 29:00 [5] 5.81 km (4:59 / km)

5 sets of hard intervals up and down ravine road led by coach Sudden. About 1:37s up and 1:17 down. I believe also 1:45 rest and 1:15 rest for the two ways.
7 PM

running warm up/down 10:00 [1] 1.37 km (7:18 / km)

Monday Oct 1, 2018 #

Note
(rest day)

Meant to just do an easy 30 minute spin today, however didn't get a round to it so I'll call it a complete rest day

Sunday Sep 30, 2018 #

9 AM

running warm up/down 26:00 [1] 4.32 km (6:01 / km) +29m 5:49 / km

10 AM

running intervals 18:16 [4] 4.42 km (4:08 / km) +60m 3:52 / km

4x1km of the 8 on a loop at Morgan Firestone. Gentle hill on the first half I was probably going a little harder up then necessary.

running 3:59 [1] 0.61 km (6:32 / km)

A jog over to ancaster high to make up another kilometer loop a bit flater.

running intervals 19:09 [4] 4.44 km (4:19 / km) +18m 4:14 / km

11 AM

running warm up/down 8:39 [1] 1.68 km (5:09 / km)

5 strides on the way back and some easy jogging
5 PM

running 15:35 [1] 2.81 km (5:33 / km)

orienteering - General 50:00 [2] 4.97 km (10:04 / km) +160m 8:40 / km

Included a corridor exercise but the printer only printed black and white so not the most enjoyable run
6 PM

running 14:34 [1] 2.72 km (5:21 / km)

11 PM

Strength 34:00 [2]

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