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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Feb 17:

activity # timemileskm+m
  running11 6:28:40 47.21(8:14) 75.98(5:07) 443
  orienteering3 2:34:08 14.39(10:43) 23.16(6:39) 385
  Strength1 40:00
  Total12 9:42:48 61.6 99.14 828

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Sunday Feb 17 #

10 AM

orienteering 1:22:47 [3] 9.63 km (8:36 / km) +335m 7:19 / km

running 17:00 [1] 2.82 km (6:02 / km)

Warm-up

Saturday Feb 16 #

11 AM

orienteering 56:00 [2] 9.48 km (5:54 / km)

running warm up/down 17:00 [1] 3.2 km (5:19 / km)

Warm-up
4 PM

orienteering 15:21 [4] 4.05 km (3:47 / km) +50m 3:34 / km

I’m happy with the sprint, clean run apart from a few 5s hesitations or initially taking a wrong street/alley and having to turn around.
Legs felt good, just felt I wasn’t hitting top speed in the race

running 30:00 [1] 5.4 km (5:33 / km)

Warm-up and cool down

Friday Feb 15 #

6 PM

running 47:45 [2] 11.88 km (4:01 / km) +23m 3:59 / km

Had planned to do a 60 min run with the middle 30 minutes at a 4 min/km pace, but my left big toe was sore this morning so I decided to make it shorter. Started at the 4 min/km pace and toe felt good running so did 40 mins and then slowly deaccelerated.

Thursday Feb 14 #

5 PM

running 26:00 [1] 5.25 km (4:57 / km)

Easy run around my grand parents neighborhood. Went a way I have never been before and got a little lost. Also added a minute for the jog after strides

running 7:00 [3] 1.67 km (4:11 / km)

5 strides. Took the last few a minute cautious when I realized it wasn't the best idea to be sprinting across a blind bicycle intersection.

Wednesday Feb 13 #

10 AM

running warm up/down 30:00 [1] 5.44 km (5:31 / km) +19m 5:25 / km

Wanted to run fast, so headed to cootes drive where I figured the path might be nicely cleared. Did a few minutes of exercises and then decided to switch it up and head to the driving park
11 AM

running 38:55 [4] 9.35 km (4:10 / km) +75m 4:00 / km

Laps of the driving park, so each was about 850m. The driving park ended up being more slushy then I had hoped, but I suppose nice other then that.
Did 4 laps with a minute rest in between. All a little under 3:20 pace and the second being significantly faster then the others. Feeling the legs a little so did two laps around a 3:30 pace and gave myself 2 minutes rest and then another 4 with a minute rest each. The last between 3:19-3:21 paces.
12 PM

running 15:00 [1] 2.82 km (5:19 / km) +35m 5:01 / km

Did one acceleration on the way back, would ideally do more, but roads weren’t terribly enjoyable to run on. Maybe final run in the snow of the season?

Tuesday Feb 12 #

10 AM

running 2:05:00 [2] 20.85 km (6:00 / km) +291m 5:36 / km

Was originally planning aerobic intervals, but there was a lot of snow and hail was whipping me in the face so I decided long run is where it's at. A few breaks in there, hitting the port-a-pottie, changing my shoes, etc, but over 2 hours of actual running in 3 segments.

Monday Feb 11 #

running 18:00 [1] 3.75 km (4:48 / km)

12 PM

Strength 40:00 [2]

Just taking my time so at the gym for about an hour actually. 5 sets of squats 2x(12@135), 12x155, 12x165, 10x185.
Just to remember the weights I was at for when I come back in almost 2 months:
- calf raises were at 160 first two and the next two 180
- other things I can't remember name of at 60 the first and then 70
1 PM

running 17:00 [1] 3.55 km (4:47 / km)

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