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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danish Dynamite

In the 7 days ending Mar 31:

activity # timemileskm+m
  running12 5:09:01 40.84(7:34) 65.72(4:42) 96
  orienteering4 3:25:26 23.66(8:41) 38.07(5:24) 417
  Strength1 25:00
  Total14 8:59:27 64.49 103.79 513

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Sunday Mar 31 #

9 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km) +18m 5:47 / km

This getting your bib at the start really screws with my warm-ups, more then just the normal “start it on time”
10 AM

orienteering 1:10:00 [4] 14.0 km (5:00 / km) +150m 4:45 / km

Pretty disappointed with the weekend. I really wanted to make the long count after the previous two races. Started really sloppy and my precision was missing on the early longer legs.
I started to have calf pain part way through the 11th leg, it wasn’t that sharp just more it didn’t feel right. Spent some time stretching it leaving on my way to 12. It’s from the basically bare-foot o-shoes I’ve been running in since I was too cheap to buy a pair to replace my other shoes I destroyed.
Jogged the next 5 controls, and by the end was running fast. Probably could have ran through it but decided it might not be the best since I can usually feel my calfs warming up on any roads or gravel paths in these shoes

Saturday Mar 30 #

1 PM

running warm up/down 20:00 [1] 4.29 km (4:40 / km) +50m 4:24 / km

orienteering 49:00 [4] 9.28 km (5:17 / km) +116m 4:58 / km

I thought to myself at the start, “no need to check your map, you’ve never had the wrong course before”, well I finally got around to that after spending 6 minutes relocating and reattacking the first control.

Anyway after swearing for 30s, drop kicking my map several times, and probably scaring a small child in the process, I decided I would just run the m21e wre1 map I had taken. If you take out the little over 6 minutes at the first control, I would have been about 43 minutes, but I won’t say I was the most focused and made a few mistakes in there.
2 PM

running warm up/down 6:00 [1] 1.07 km (5:36 / km)

Friday Mar 29 #

10 AM

running 22:00 [1] 4.4 km (5:00 / km)

15 minutes jogging, 5 strides, and then jogging back
4 PM

running warm up/down 14:00 [1] 3.0 km (4:40 / km) +15m 4:33 / km

Probably the crappiest warm up of all time. Basically consisted of me running to the start to get my bib, running back to the arena to drop off my jacket, and running to the call-up to get there only 1 minute late to the call-up.

orienteering 16:56 [4] 4.0 km (4:14 / km) +30m 4:05 / km

Sloppy beginning and then later on made a nice minute mistake.
5 PM

running warm up/down 6:30 [1] 1.16 km (5:36 / km) +5m 5:29 / km

Thursday Mar 28 #

3 PM

running 45:30 [2] 8.81 km (5:10 / km) +8m 5:08 / km

Easy run in the sand

Wednesday Mar 27 #

12 PM

running warm up/down 25:00 [1] 4.46 km (5:36 / km)

running intervals 1:00:00 [3] 16.02 km (3:45 / km)

6x8 min with 2 min rest. Legs were a bit sore to begin with but kept them all around 3:35-3:40. Number 4 and 5 were more about 3:33 actually, and I'll try to start running 7 of these whenever I do them next
1 PM

running warm up/down 12:25 [1] 2.34 km (5:18 / km)

Tuesday Mar 26 #

3 PM

running 7:30 [1] 1.38 km (5:26 / km)

to/from the start/finish after/before cycling to/from the forest or what passes for a nature area in Sjaelland.

orienteering 1:09:30 [2] 10.79 km (6:26 / km) +121m 6:06 / km

Wanted to do some orienteering so printed off a map I found 10km away, however the part that seemed interesting was covered in these terrible small spiky trees that made it hell to run through.
11 PM

Strength 25:00 [2]

Monday Mar 25 #

11 AM

running warm up/down 25:00 [1] 4.5 km (5:33 / km)

Running to the track and some dynamic exercises

running intervals 37:45 [4] 9.2 km (4:06 / km)

8x1000m with 1:30 rest. Kept them all between 3:12-3:14, except the last that dropped to 3:15. Had thought about doing 9 before hand but pretty destroyed on the last 2 so decided 8 will do.

Overall pretty good, ran the workout faster then a year ago where I did 8x1000m starting every 5 minutes. Also just gave myself 1.15km for each interval (with some jogging in recovery) since my watch was saying the track was 1.04-1.06km. As much as I'd like to say I was running 3:03 ks, I can't say I'm that fast.
12 PM

running warm up/down 12:21 [1] 2.59 km (4:46 / km)

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